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 301–350 of 2,826 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 13.41 g | 27% |
| 302 | Babyfood, cereal, wheat, dry | Babyfoods | 13.38 g | 27% |
| 303 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 13.37 g | 27% |
| 304 | Bread, sprouted wheat, commercial | Baked Products | 13.36 g | 27% |
| 305 | Grains, rice bran, crude | Cereals, Grains and Pasta | 13.35 g | 27% |
| 306 | Bread crumbs, dry, grated, plain | Baked Products | 13.35 g | 27% |
| 307 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 13.35 g | 27% |
| 308 | Grains, quinoa, flour | Cereals, Grains and Pasta | 13.32 g | 27% |
| 309 | Falafel, homemade | Legumes and Legume Products | 13.31 g | 27% |
| 310 | Grains, teff, uncooked | Cereals, Grains and Pasta | 13.30 g | 27% |
| 311 | Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix | Breakfast cereals | 13.30 g | 27% |
| 312 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 13.26 g | 27% |
| 313 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 13.26 g | 27% |
| 314 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 13.26 g | 27% |
| 315 | Grains, buckwheat | Cereals, Grains and Pasta | 13.25 g | 26% |
| 316 | Bread, protein (includes gluten), toasted | Baked Products | 13.20 g | 26% |
| 317 | Grains, triticale flour, whole-grain | Cereals, Grains and Pasta | 13.18 g | 26% |
| 318 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 13.14 g | 26% |
| 319 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 13.11 g | 26% |
| 320 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 13.10 g | 26% |
| 321 | Cracker, matzo, whole-wheat | Baked Products | 13.10 g | 26% |
| 322 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 13.10 g | 26% |
| 323 | Grains, barley, malt, dry | Cereals, Grains and Pasta | 13.10 g | 26% |
| 324 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 13.09 g | 26% |
| 325 | Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted | Baked Products | 13.09 g | 26% |
| 326 | Grains, triticale | Cereals, Grains and Pasta | 13.05 g | 26% |
| 327 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 13.04 g | 26% |
| 328 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 13.04 g | 26% |
| 329 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 13.04 g | 26% |
| 330 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 13.04 g | 26% |
| 331 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 13.00 g | 26% |
| 332 | Cereal, millet, puffed | Breakfast cereals | 13.00 g | 26% |
| 333 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 13.00 g | 26% |
| 334 | Hot chocolate, cocoa, without sugar, mix, powder | Beverages | 13.00 g | 26% |
| 335 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 12.98 g | 26% |
| 336 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 12.98 g | 26% |
| 337 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 12.95 g | 26% |
| 338 | Snacks, popcorn, air-popped | Snacks | 12.94 g | 26% |
| 339 | Tomato powder | Vegetables and Vegetable Products | 12.91 g | 26% |
| 340 | Cracker, melba toast, wheat | Baked Products | 12.90 g | 26% |
| 341 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 12.88 g | 26% |
| 342 | Candies, bars, Golden Almond | Sweets | 12.82 g | 26% |
| 343 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 12.80 g | 26% |
| 344 | Grains, couscous, dry | Cereals, Grains and Pasta | 12.76 g | 26% |
| 345 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 12.76 g | 26% |
| 346 | Cereal, ready to eat, Granola: with almonds, Rogers | Breakfast cereals | 12.73 g | 25% |
| 347 | Nuts, hickory nuts, dried | Nuts and Seeds | 12.72 g | 25% |
| 348 | Grains, semolina | Cereals, Grains and Pasta | 12.68 g | 25% |
| 349 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 12.67 g | 25% |
| 350 | Spices, marjoram, dried | Spices and Herbs | 12.66 g | 25% |
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