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 2001–2050 of 6,649 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Muffin, chocolate chip, commercial | Baked Products | 7.26 g | 15% | CNF |
| 2002 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 7.26 g | 15% | CNF |
| 2003 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 7.26 g | 15% | CNF |
| 2004 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 7.26 g | 15% | CNF |
| 2005 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 7.25 g | 15% | USDA_FF |
| 2006 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 7.25 g | 14% | USDA_SR |
| 2007 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 7.25 g | 14% | USDA_SR |
| 2008 | Nabisco, Nabisco Ritz Crackers | Baked Products | 7.23 g | 14% | USDA_SR |
| 2009 | Rice flour, brown | Cereal Grains and Pasta | 7.23 g | 14% | USDA_SR |
| 2010 | Grains, rice flour, brown | Cereals, Grains and Pasta | 7.23 g | 14% | CNF |
| 2011 | Taco shells, baked, without added salt | Baked Products | 7.20 g | 14% | USDA_SR |
| 2012 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 7.20 g | 14% | USDA_SR |
| 2013 | Taco shell, baked, unsalted | Baked Products | 7.20 g | 14% | CNF |
| 2014 | Peas, pigeon, raw | Vegetables and Vegetable Products | 7.20 g | 14% | CNF |
| 2015 | Flour, rice, brown | Cereal Grains and Pasta | 7.19 g | 14% | USDA_FF |
| 2016 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 7.19 g | 14% | USDA_SR |
| 2017 | Snacks, tortilla chips, ranch-flavor | Snacks | 7.19 g | 14% | USDA_SR |
| 2018 | Snacks, tortilla chips, ranch | Snacks | 7.19 g | 14% | CNF |
| 2019 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 7.19 g | 14% | CNF |
| 2020 | Snacks, granola bites, mixed flavors | Snacks | 7.17 g | 14% | USDA_SR |
| 2021 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 7.17 g | 14% | USDA_SR |
| 2022 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 7.17 g | 14% | USDA_FF |
| 2023 | Candies, MARS SNACKFOOD US, POP'ABLES SNICKERS Brand Bite Size Candies | Sweets | 7.15 g | 14% | USDA_SR |
| 2024 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 7.14 g | 14% | USDA_SR |
| 2025 | Crackers, water biscuits | Baked Products | 7.14 g | 14% | USDA_SR |
| 2026 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 7.14 g | 14% | USDA_SR |
| 2027 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 7.13 g | 14% | USDA_SR |
| 2028 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 7.13 g | 14% | USDA_SR |
| 2029 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 7.13 g | 14% | CNF |
| 2030 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 7.11 g | 14% | USDA_SR |
| 2031 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 7.11 g | 14% | USDA_SR |
| 2032 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 7.11 g | 14% | USDA_SR |
| 2033 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 7.11 g | 14% | USDA_SR |
| 2034 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 7.11 g | 14% | CNF |
| 2035 | Keebler, Keebler Chocolate Graham SELECTS | Baked Products | 7.10 g | 14% | USDA_SR |
| 2036 | Phyllo dough | Baked Products | 7.10 g | 14% | USDA_SR |
| 2037 | Muffins, wheat bran, dry mix | Baked Products | 7.10 g | 14% | USDA_SR |
| 2038 | Crackers, multigrain | Baked Products | 7.10 g | 14% | USDA_SR |
| 2039 | Potato chips, without salt, reduced fat | Snacks | 7.10 g | 14% | USDA_SR |
| 2040 | Snacks, potato chips, reduced fat | Snacks | 7.10 g | 14% | USDA_SR |
| 2041 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 7.10 g | 14% | USDA_SR |
| 2042 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 7.10 g | 14% | USDA_SR |
| 2043 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 7.10 g | 14% | USDA_SR |
| 2044 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 7.10 g | 14% | USDA_SR |
| 2045 | Cracker, multigrain | Baked Products | 7.10 g | 14% | CNF |
| 2046 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 7.10 g | 14% | CNF |
| 2047 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 7.10 g | 14% | CNF |
| 2048 | Snacks, tortilla chips, plain | Snacks | 7.10 g | 14% | CNF |
| 2049 | Phyllo dough | Baked Products | 7.10 g | 14% | CNF |
| 2050 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 7.10 g | 14% | CNF |
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