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 201–250 of 289 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.98 g | 2% |
| 202 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 0.98 g | 2% |
| 203 | Cabbage, green, raw | Vegetables and Vegetable Products | 0.96 g | 2% |
| 204 | Apricot, with skin, raw | Fruits and Fruit Juices | 0.96 g | 2% |
| 205 | Turnips, raw | Vegetables and Vegetable Products | 0.95 g | 2% |
| 206 | Carrots, mature, raw | Vegetables and Vegetable Products | 0.94 g | 2% |
| 207 | Onions, red, raw | Vegetables and Vegetable Products | 0.94 g | 2% |
| 208 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.92 g | 2% |
| 209 | Flour, cassava | Vegetables and Vegetable Products | 0.92 g | 2% |
| 210 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.91 g | 2% |
| 211 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.91 g | 2% |
| 212 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.91 g | 2% |
| 213 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.91 g | 2% |
| 214 | Oranges, raw, navels | Fruits and Fruit Juices | 0.91 g | 2% |
| 215 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.90 g | 2% |
| 216 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.90 g | 2% |
| 217 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 0.90 g | 2% |
| 218 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 0.89 g | 2% |
| 219 | Onions, white, raw | Vegetables and Vegetable Products | 0.89 g | 2% |
| 220 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 0.89 g | 2% |
| 221 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 0.88 g | 2% |
| 222 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 0.88 g | 2% |
| 223 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 0.87 g | 2% |
| 224 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 0.87 g | 2% |
| 225 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 0.86 g | 2% |
| 226 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 0.86 g | 2% |
| 227 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 0.85 g | 2% |
| 228 | Eggplant, raw | Vegetables and Vegetable Products | 0.85 g | 2% |
| 229 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 0.84 g | 2% |
| 230 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 0.83 g | 2% |
| 231 | Onions, yellow, raw | Vegetables and Vegetable Products | 0.83 g | 2% |
| 232 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.82 g | 2% |
| 233 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.82 g | 2% |
| 234 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 0.82 g | 2% |
| 235 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.81 g | 2% |
| 236 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.81 g | 2% |
| 237 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.81 g | 2% |
| 238 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.81 g | 2% |
| 239 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 0.79 g | 2% |
| 240 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 0.74 g | 1% |
| 241 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 0.74 g | 1% |
| 242 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 0.74 g | 1% |
| 243 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 0.73 g | 1% |
| 244 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.73 g | 1% |
| 245 | Bananas, overripe, raw | Fruits and Fruit Juices | 0.73 g | 1% |
| 246 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 0.72 g | 1% |
| 247 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.71 g | 1% |
| 248 | Blueberries, raw | Fruits and Fruit Juices | 0.70 g | 1% |
| 249 | Blueberries, raw | Fruits and Fruit Juices | 0.70 g | 1% |
| 250 | Tomato, roma | Vegetables and Vegetable Products | 0.70 g | 1% |
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