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 1951–2000 of 2,826 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.63 g | 3% |
| 1952 | Soup, minestrone, ready-to-serve | Soups, Sauces and Gravies | 1.61 g | 3% |
| 1953 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 1.61 g | 3% |
| 1954 | Beets, raw | Vegetables and Vegetable Products | 1.61 g | 3% |
| 1955 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 1.61 g | 3% |
| 1956 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.61 g | 3% |
| 1957 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 1.60 g | 3% |
| 1958 | Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared | Sweets | 1.60 g | 3% |
| 1959 | Rose hips, wild, native | Fruits and fruit juices | 1.60 g | 3% |
| 1960 | Candies, caramels, chocolate flavour roll | Sweets | 1.59 g | 3% |
| 1961 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 1.58 g | 3% |
| 1962 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 1.58 g | 3% |
| 1963 | Sweet potato, raw | Vegetables and Vegetable Products | 1.57 g | 3% |
| 1964 | Sweet potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 1.57 g | 3% |
| 1965 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 1.56 g | 3% |
| 1966 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 1.56 g | 3% |
| 1967 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 1.56 g | 3% |
| 1968 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 1.54 g | 3% |
| 1969 | Sauce, spaghetti, with mushroom and green pepper, ready-to-serve | Soups, Sauces and Gravies | 1.54 g | 3% |
| 1970 | Sauce, spaghetti, with onion and garlic, ready-to-serve | Soups, Sauces and Gravies | 1.54 g | 3% |
| 1971 | Sauce, spaghetti, with garden vegetables, ready-to-serve | Soups, Sauces and Gravies | 1.54 g | 3% |
| 1972 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 1.53 g | 3% |
| 1973 | Burdock root, raw | Vegetables and Vegetable Products | 1.53 g | 3% |
| 1974 | Yam, raw | Vegetables and Vegetable Products | 1.53 g | 3% |
| 1975 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 1.53 g | 3% |
| 1976 | Fast foods, side dish, potato salad | Fast Foods | 1.53 g | 3% |
| 1977 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 1.53 g | 3% |
| 1978 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.53 g | 3% |
| 1979 | Loganberry, frozen | Fruits and fruit juices | 1.52 g | 3% |
| 1980 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 1.51 g | 3% |
| 1981 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 1.51 g | 3% |
| 1982 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 1.51 g | 3% |
| 1983 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 1.50 g | 3% |
| 1984 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 1.50 g | 3% |
| 1985 | Lemon peel, raw | Fruits and fruit juices | 1.50 g | 3% |
| 1986 | Orange peel, raw | Fruits and fruit juices | 1.50 g | 3% |
| 1987 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 1.50 g | 3% |
| 1988 | Cabbage, Chinese (pe-tsai), boiled, drained | Vegetables and Vegetable Products | 1.50 g | 3% |
| 1989 | Celeriac, raw | Vegetables and Vegetable Products | 1.50 g | 3% |
| 1990 | New Zealand spinach, raw | Vegetables and Vegetable Products | 1.50 g | 3% |
| 1991 | Taro, raw | Vegetables and Vegetable Products | 1.50 g | 3% |
| 1992 | Turnip greens, raw | Vegetables and Vegetable Products | 1.50 g | 3% |
| 1993 | Pickle relish, hot dog | Vegetables and Vegetable Products | 1.50 g | 3% |
| 1994 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 1.50 g | 3% |
| 1995 | Pie, lemon meringue, commercial | Baked Products | 1.50 g | 3% |
| 1996 | Icing (frosting), white, fluffy, dry mix, prepared with water | Sweets | 1.50 g | 3% |
| 1997 | Icing (frosting), coconut-nut, ready to eat | Sweets | 1.50 g | 3% |
| 1998 | Abiyuch, raw | Fruits and fruit juices | 1.50 g | 3% |
| 1999 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 1.50 g | 3% |
| 2000 | Plantain, green, fried | Fruits and fruit juices | 1.50 g | 3% |
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