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 251–300 of 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 15.98 g | 32% |
| 252 | Spices, dill seed | Spices and Herbs | 15.98 g | 32% |
| 253 | Rye flour, dark | Cereal Grains and Pasta | 15.91 g | 32% |
| 254 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 15.82 g | 32% |
| 255 | Spices, fennel seed | Spices and Herbs | 15.80 g | 32% |
| 256 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder | Baby Foods | 15.70 g | 31% |
| 257 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 15.70 g | 31% |
| 258 | Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted | Baby Foods | 15.60 g | 31% |
| 259 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA | Baby Foods | 15.60 g | 31% |
| 260 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 15.57 g | 31% |
| 261 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 15.57 g | 31% |
| 262 | Wheat bran, crude | Cereal Grains and Pasta | 15.55 g | 31% |
| 263 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 15.52 g | 31% |
| 264 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 15.52 g | 31% |
| 265 | Candies, peanut bar | Sweets | 15.50 g | 31% |
| 266 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 15.49 g | 31% |
| 267 | Seeds, lotus seeds, dried | Nut and Seed Products | 15.41 g | 31% |
| 268 | Wheat, hard red spring | Cereal Grains and Pasta | 15.40 g | 31% |
| 269 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 15.36 g | 31% |
| 270 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 15.34 g | 31% |
| 271 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 15.33 g | 31% |
| 272 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 15.33 g | 31% |
| 273 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 15.32 g | 31% |
| 274 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 15.31 g | 31% |
| 275 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 15.31 g | 31% |
| 276 | Candies, MARS SNACKFOOD US, SNICKERS MUNCH bar | Sweets | 15.25 g | 30% |
| 277 | Nuts, walnuts, english | Nut and Seed Products | 15.23 g | 30% |
| 278 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 15.20 g | 30% |
| 279 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 15.03 g | 30% |
| 280 | Caribou, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 15.00 g | 30% |
| 281 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 15.00 g | 30% |
| 282 | Nuts, hazelnuts or filberts | Nut and Seed Products | 14.95 g | 30% |
| 283 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 14.89 g | 30% |
| 284 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 14.87 g | 30% |
| 285 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 14.75 g | 30% |
| 286 | Wild rice, raw | Cereal Grains and Pasta | 14.73 g | 29% |
| 287 | Snacks, CLIF BAR, mixed flavors | Snacks | 14.71 g | 29% |
| 288 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 14.70 g | 29% |
| 289 | Oat flour, partially debranned | Cereal Grains and Pasta | 14.66 g | 29% |
| 290 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 14.61 g | 29% |
| 291 | Spelt, uncooked | Cereal Grains and Pasta | 14.57 g | 29% |
| 292 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 14.54 g | 29% |
| 293 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 14.52 g | 29% |
| 294 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 14.48 g | 29% |
| 295 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 14.44 g | 29% |
| 296 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 14.42 g | 29% |
| 297 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 14.42 g | 29% |
| 298 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 14.38 g | 29% |
| 299 | Baking chocolate, unsweetened, squares | Sweets | 14.32 g | 29% |
| 300 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 14.32 g | 29% |
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