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 2051–2100 of 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 2.44 g | 5% |
| 2052 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 2.42 g | 5% |
| 2053 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 2.42 g | 5% |
| 2054 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 2.42 g | 5% |
| 2055 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 2.41 g | 5% |
| 2056 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 2.41 g | 5% |
| 2057 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 2.41 g | 5% |
| 2058 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 2.41 g | 5% |
| 2059 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 2.40 g | 5% |
| 2060 | Potatoes, french fried, steak cut, salt not added in processing, frozen, unprepared | Vegetables and Vegetable Products | 2.40 g | 5% |
| 2061 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.40 g | 5% |
| 2062 | Desserts, rennin, chocolate, dry mix | Sweets | 2.40 g | 5% |
| 2063 | Cloudberries, raw (Alaska Native) | American Indian/Alaska Native Foods | 2.40 g | 5% |
| 2064 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 2.40 g | 5% |
| 2065 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 2.40 g | 5% |
| 2066 | Cake, cherry fudge with chocolate frosting | Baked Products | 2.40 g | 5% |
| 2067 | Pie, apple, prepared from recipe | Baked Products | 2.40 g | 5% |
| 2068 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 2.39 g | 5% |
| 2069 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 2.38 g | 5% |
| 2070 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 2.38 g | 5% |
| 2071 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 2.38 g | 5% |
| 2072 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.38 g | 5% |
| 2073 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 2.38 g | 5% |
| 2074 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 2.37 g | 5% |
| 2075 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 2.37 g | 5% |
| 2076 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 2.36 g | 5% |
| 2077 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 2.36 g | 5% |
| 2078 | Capers, canned | Spices and Herbs | 2.36 g | 5% |
| 2079 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 2.35 g | 5% |
| 2080 | SILK Raspberry soy yogurt | Legumes and Legume Products | 2.35 g | 5% |
| 2081 | SILK Peach soy yogurt | Legumes and Legume Products | 2.35 g | 5% |
| 2082 | SILK Black Cherry soy yogurt | Legumes and Legume Products | 2.35 g | 5% |
| 2083 | SILK Blueberry soy yogurt | Legumes and Legume Products | 2.35 g | 5% |
| 2084 | SILK Strawberry soy yogurt | Legumes and Legume Products | 2.35 g | 5% |
| 2085 | SILK Key Lime soy yogurt | Legumes and Legume Products | 2.35 g | 5% |
| 2086 | SILK Banana-Strawberry soy yogurt | Legumes and Legume Products | 2.35 g | 5% |
| 2087 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 2.34 g | 5% |
| 2088 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 2.33 g | 5% |
| 2089 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.32 g | 5% |
| 2090 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 2.31 g | 5% |
| 2091 | Candies, soft fruit and nut squares | Sweets | 2.31 g | 5% |
| 2092 | Rowal, raw | Fruits and Fruit Juices | 2.30 g | 5% |
| 2093 | Candies, TWIZZLERS NIBS CHERRY BITS | Sweets | 2.30 g | 5% |
| 2094 | Sourdock, young leaves (Alaska Native) | American Indian/Alaska Native Foods | 2.30 g | 5% |
| 2095 | Puddings, chocolate, dry mix, instant | Sweets | 2.30 g | 5% |
| 2096 | Frostings, white, fluffy, dry mix | Sweets | 2.30 g | 5% |
| 2097 | Snacks, banana chips | Snacks | 2.30 g | 5% |
| 2098 | Snacks, taro chips | Snacks | 2.30 g | 5% |
| 2099 | Watercress, raw | Vegetables and Vegetable Products | 2.30 g | 5% |
| 2100 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 2.30 g | 5% |
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