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
Selling a product with protein? Generate a print-ready nutrition label from your recipe.
Showing 2001–2050 of 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.56 g | 5% |
| 2002 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 2.55 g | 5% |
| 2003 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.55 g | 5% |
| 2004 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 2.55 g | 5% |
| 2005 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.55 g | 5% |
| 2006 | Guavas, common, raw | Fruits and Fruit Juices | 2.55 g | 5% |
| 2007 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 2.54 g | 5% |
| 2008 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.54 g | 5% |
| 2009 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.54 g | 5% |
| 2010 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 2.54 g | 5% |
| 2011 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.53 g | 5% |
| 2012 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.53 g | 5% |
| 2013 | Raisins, seeded | Fruits and Fruit Juices | 2.52 g | 5% |
| 2014 | Hearts of palm, canned | Vegetables and Vegetable Products | 2.52 g | 5% |
| 2015 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 2.51 g | 5% |
| 2016 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 2.50 g | 5% |
| 2017 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 2.50 g | 5% |
| 2018 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 2.50 g | 5% |
| 2019 | Candies, NESTLE, 100 GRAND Bar | Sweets | 2.50 g | 5% |
| 2020 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 2.50 g | 5% |
| 2021 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 2.50 g | 5% |
| 2022 | Shallots, raw | Vegetables and Vegetable Products | 2.50 g | 5% |
| 2023 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 2.50 g | 5% |
| 2024 | Beverages, KRAFT, coffee, instant, French Vanilla Cafe | Beverages | 2.50 g | 5% |
| 2025 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 2.50 g | 5% |
| 2026 | DENNY'S, hash browns | Restaurant Foods | 2.49 g | 5% |
| 2027 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 2.49 g | 5% |
| 2028 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 2.49 g | 5% |
| 2029 | Restaurant, family style, hash browns | Restaurant Foods | 2.49 g | 5% |
| 2030 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 2.48 g | 5% |
| 2031 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 2.48 g | 5% |
| 2032 | McDONALD'S, Hash Brown | Fast Foods | 2.48 g | 5% |
| 2033 | SILK Light Plain, soymilk | Legumes and Legume Products | 2.47 g | 5% |
| 2034 | SILK Light Vanilla, soymilk | Legumes and Legume Products | 2.47 g | 5% |
| 2035 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 2.47 g | 5% |
| 2036 | SILK Chai, soymilk | Legumes and Legume Products | 2.47 g | 5% |
| 2037 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 2.47 g | 5% |
| 2038 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 2.47 g | 5% |
| 2039 | SILK Vanilla, soymilk | Legumes and Legume Products | 2.47 g | 5% |
| 2040 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 2.47 g | 5% |
| 2041 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 2.47 g | 5% |
| 2042 | Potatoes, yellow fleshed, french fried, frozen, unprepared | Vegetables and Vegetable Products | 2.47 g | 5% |
| 2043 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 2.47 g | 5% |
| 2044 | Amaranth leaves, raw | Vegetables and Vegetable Products | 2.46 g | 5% |
| 2045 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 2.46 g | 5% |
| 2046 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 2.46 g | 5% |
| 2047 | SILK Nog, soymilk | Legumes and Legume Products | 2.46 g | 5% |
| 2048 | Mango, dried, sweetened | Fruits and Fruit Juices | 2.45 g | 5% |
| 2049 | Dates, deglet noor | Fruits and Fruit Juices | 2.45 g | 5% |
| 2050 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 2.44 g | 5% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.