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 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 18.17 g | 36% |
| 202 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 18.10 g | 36% |
| 203 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 18.10 g | 36% |
| 204 | Seeds, sesame butter, paste | Nut and Seed Products | 18.08 g | 36% |
| 205 | Spices, celery seed | Spices and Herbs | 18.07 g | 36% |
| 206 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 18.00 g | 36% |
| 207 | Spices, poppy seed | Spices and Herbs | 17.99 g | 36% |
| 208 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 17.95 g | 36% |
| 209 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 17.90 g | 36% |
| 210 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 17.88 g | 36% |
| 211 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 17.86 g | 36% |
| 212 | Spices, cumin seed | Spices and Herbs | 17.81 g | 36% |
| 213 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 17.81 g | 36% |
| 214 | Luncheon slices, meatless | Legumes and Legume Products | 17.78 g | 36% |
| 215 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 17.73 g | 35% |
| 216 | Spices, anise seed | Spices and Herbs | 17.60 g | 35% |
| 217 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 17.56 g | 35% |
| 218 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 17.56 g | 35% |
| 219 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 17.40 g | 35% |
| 220 | Snacks, oriental mix, rice-based | Snacks | 17.31 g | 35% |
| 221 | Oat bran, raw | Cereal Grains and Pasta | 17.30 g | 35% |
| 222 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 17.30 g | 35% |
| 223 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 17.28 g | 35% |
| 224 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 17.28 g | 35% |
| 225 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 17.27 g | 35% |
| 226 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 17.21 g | 34% |
| 227 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 17.21 g | 34% |
| 228 | Chiton, leathery, gumboots (Alaska Native) | American Indian/Alaska Native Foods | 17.10 g | 34% |
| 229 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 17.03 g | 34% |
| 230 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 17.00 g | 34% |
| 231 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 17.00 g | 34% |
| 232 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 16.96 g | 34% |
| 233 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 16.96 g | 34% |
| 234 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 16.96 g | 34% |
| 235 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 16.96 g | 34% |
| 236 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 16.89 g | 34% |
| 237 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 16.84 g | 34% |
| 238 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 16.84 g | 34% |
| 239 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 16.80 g | 34% |
| 240 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 16.70 g | 33% |
| 241 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 16.67 g | 33% |
| 242 | Spices, garlic powder | Spices and Herbs | 16.55 g | 33% |
| 243 | Seeds, chia seeds, dried | Nut and Seed Products | 16.54 g | 33% |
| 244 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 16.50 g | 33% |
| 245 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 16.50 g | 33% |
| 246 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 16.37 g | 33% |
| 247 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 16.27 g | 33% |
| 248 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 16.26 g | 33% |
| 249 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 16.18 g | 32% |
| 250 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 16.00 g | 32% |
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