The 50 g Daily Value for protein is a minimum target, not a ceiling. Your actual needs depend on your body weight and activity level. The number on a label tells you how much of that target one serving meets, so you can track your intake across the day.
Protein concentrates in meat, fish, eggs, and dairy, but also in legumes, nuts, and grains. This ranking shows raw amounts per 100 g. Keep in mind that serving sizes vary wildly; a portion of chicken breast weighs more than a portion of pumpkin seeds, so higher grams here do not always mean a better source for your plate.
On a vegetarian or vegan diet, legumes and soy products become your primary sources. These foods contain all the amino acids your body needs, but often require larger portions to hit the same protein content as animal foods. Combining different plant sources within a day, not at a single meal, covers any gaps in amino acid profiles.
FDA daily value: 50 g
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Showing 1501–1550 of 6,649 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Beans, small white, boiled, salted | Legumes and Legume Products | 8.97 g | 18% | CNF |
| 1502 | Beans, small white, boiled | Legumes and Legume Products | 8.97 g | 18% | CNF |
| 1503 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 8.96 g | 18% | USDA_SR |
| 1504 | Bread, spelt, commercial | Baked Products | 8.96 g | 18% | CNF |
| 1505 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 8.96 g | 18% | CNF |
| 1506 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 8.95 g | 18% | USDA_SR |
| 1507 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 8.95 g | 18% | CNF |
| 1508 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 8.92 g | 18% | USDA_SR |
| 1509 | Bread, rice bran | Baked Products | 8.90 g | 18% | USDA_SR |
| 1510 | Vitasoy USA, Organic Nasoya Firm Tofu | Legumes and Legume Products | 8.90 g | 18% | USDA_SR |
| 1511 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 8.90 g | 18% | USDA_SR |
| 1512 | Pancakes, special dietary, dry mix | Baked Products | 8.90 g | 18% | USDA_SR |
| 1513 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 8.90 g | 18% | USDA_SR |
| 1514 | Bread, rice bran, gluten free | Baked Products | 8.90 g | 18% | CNF |
| 1515 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 8.90 g | 18% | CNF |
| 1516 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 8.90 g | 18% | CNF |
| 1517 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 8.90 g | 18% | CNF |
| 1518 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 8.89 g | 18% | USDA_SR |
| 1519 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 8.89 g | 18% | USDA_SR |
| 1520 | Flour, buckwheat | Cereal Grains and Pasta | 8.88 g | 18% | USDA_FF |
| 1521 | Granola bar, crunchy, fruit and/or nut | Baked Products | 8.88 g | 18% | CNF |
| 1522 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 8.88 g | 18% | CNF |
| 1523 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 8.87 g | 18% | USDA_SR |
| 1524 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 8.87 g | 18% | USDA_SR |
| 1525 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 8.87 g | 18% | CNF |
| 1526 | English muffin, plain (also sourdough) | Baked Products | 8.87 g | 18% | CNF |
| 1527 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 8.86 g | 18% | USDA_SR |
| 1528 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 8.86 g | 18% | USDA_SR |
| 1529 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 8.86 g | 18% | USDA_SR |
| 1530 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 8.86 g | 18% | USDA_SR |
| 1531 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 8.86 g | 18% | USDA_SR |
| 1532 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 8.86 g | 18% | CNF |
| 1533 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 8.86 g | 18% | CNF |
| 1534 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 8.86 g | 18% | CNF |
| 1535 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 8.86 g | 18% | CNF |
| 1536 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 8.85 g | 18% | USDA_SR |
| 1537 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 8.82 g | 18% | USDA_SR |
| 1538 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 8.82 g | 18% | USDA_SR |
| 1539 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 8.82 g | 18% | USDA_SR |
| 1540 | Bread, Italian | Baked Products | 8.82 g | 18% | CNF |
| 1541 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 8.81 g | 18% | USDA_SR |
| 1542 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 8.81 g | 18% | USDA_SR |
| 1543 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 8.81 g | 18% | CNF |
| 1544 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 8.80 g | 18% | USDA_SR |
| 1545 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 8.80 g | 18% | USDA_SR |
| 1546 | Crackers, whole-wheat, low salt | Baked Products | 8.80 g | 18% | USDA_SR |
| 1547 | Muffins, English, whole-wheat | Baked Products | 8.80 g | 18% | USDA_SR |
| 1548 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 8.80 g | 18% | USDA_SR |
| 1549 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 8.80 g | 18% | USDA_SR |
| 1550 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 8.80 g | 18% | USDA_SR |
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