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 151–200 of 2,826 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Beans, adzuki, raw | Legumes and Legume Products | 19.87 g | 40% |
| 152 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 19.86 g | 40% |
| 153 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 19.86 g | 40% |
| 154 | Spices, caraway seed | Spices and Herbs | 19.77 g | 40% |
| 155 | Wiener (frankfurter), meatless | Legumes and Legume Products | 19.61 g | 39% |
| 156 | Sweets, cocoa, powder, unsweetened | Sweets | 19.60 g | 39% |
| 157 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 19.33 g | 39% |
| 158 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 19.33 g | 39% |
| 159 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 19.04 g | 38% |
| 160 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 19.04 g | 38% |
| 161 | Beans, french, mature seeds, raw | Legumes and Legume Products | 18.81 g | 38% |
| 162 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 18.55 g | 37% |
| 163 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 18.55 g | 37% |
| 164 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 18.54 g | 37% |
| 165 | Meatless, sausage | Legumes and Legume Products | 18.53 g | 37% |
| 166 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 18.29 g | 37% |
| 167 | Nuts, cashew nuts, raw | Nuts and Seeds | 18.22 g | 36% |
| 168 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 18.19 g | 36% |
| 169 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 18.17 g | 36% |
| 170 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 18.13 g | 36% |
| 171 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 18.10 g | 36% |
| 172 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 18.08 g | 36% |
| 173 | Spices, celery seed | Spices and Herbs | 18.07 g | 36% |
| 174 | Spices, poppy seed | Spices and Herbs | 17.99 g | 36% |
| 175 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 17.95 g | 36% |
| 176 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 17.93 g | 36% |
| 177 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 17.90 g | 36% |
| 178 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 17.90 g | 36% |
| 179 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 17.86 g | 36% |
| 180 | Spices, cumin seed | Spices and Herbs | 17.81 g | 36% |
| 181 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 17.81 g | 36% |
| 182 | Meatless, luncheon slices | Legumes and Legume Products | 17.78 g | 36% |
| 183 | Soybean, fermented products, natto | Legumes and Legume Products | 17.72 g | 35% |
| 184 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 17.64 g | 35% |
| 185 | Spices, anise seeds | Spices and Herbs | 17.60 g | 35% |
| 186 | Nuts, cashew butter, plain | Nuts and Seeds | 17.56 g | 35% |
| 187 | Snacks, oriental mix, rice-based | Snacks | 17.31 g | 35% |
| 188 | Grains, oat bran, dry | Cereals, Grains and Pasta | 17.30 g | 35% |
| 189 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 17.30 g | 35% |
| 190 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 17.30 g | 35% |
| 191 | Seeds, sunflower seed butter | Nuts and Seeds | 17.28 g | 35% |
| 192 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 17.28 g | 35% |
| 193 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 17.21 g | 34% |
| 194 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 17.21 g | 34% |
| 195 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 17.19 g | 34% |
| 196 | Soup, consomme, dehydrated | Soups, Sauces and Gravies | 17.19 g | 34% |
| 197 | Tofu, fried | Legumes and Legume Products | 17.19 g | 34% |
| 198 | Cereal, hot, oats, porridge, (with added oat bran, wheat bran, and flax seed), dry, Rogers | Breakfast cereals | 17.14 g | 34% |
| 199 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 17.00 g | 34% |
| 200 | Vegetarian stew, meatless | Legumes and Legume Products | 17.00 g | 34% |
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