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 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Bread, wheat, sprouted, toasted | Baked Products | 14.30 g | 29% |
| 302 | Spices, curry powder | Spices and Herbs | 14.29 g | 29% |
| 303 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 14.29 g | 29% |
| 304 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 14.29 g | 29% |
| 305 | Goji berries, dried | Fruits and Fruit Juices | 14.26 g | 29% |
| 306 | Crackers, snack, Goya Crackers | Baked Products | 14.25 g | 28% |
| 307 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 14.20 g | 28% |
| 308 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 14.20 g | 28% |
| 309 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 14.16 g | 28% |
| 310 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 14.16 g | 28% |
| 311 | Formulated bar, POWER BAR, chocolate | Snacks | 14.15 g | 28% |
| 312 | Spices, paprika | Spices and Herbs | 14.14 g | 28% |
| 313 | Bread, crumbs, dry, grated, seasoned | Baked Products | 14.13 g | 28% |
| 314 | Quinoa, uncooked | Cereal Grains and Pasta | 14.12 g | 28% |
| 315 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 14.11 g | 28% |
| 316 | Snacks, peas, roasted, wasabi-flavored | Snacks | 14.11 g | 28% |
| 317 | McDONALD'S, QUARTER POUNDER | Fast Foods | 14.10 g | 28% |
| 318 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 14.10 g | 28% |
| 319 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted | Baby Foods | 14.00 g | 28% |
| 320 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 13.99 g | 28% |
| 321 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 13.90 g | 28% |
| 322 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted | Baby Foods | 13.90 g | 28% |
| 323 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted | Baby Foods | 13.90 g | 28% |
| 324 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 13.87 g | 28% |
| 325 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 13.82 g | 28% |
| 326 | Snacks, trail mix, regular | Snacks | 13.80 g | 28% |
| 327 | Snacks, trail mix, regular, unsalted | Snacks | 13.80 g | 28% |
| 328 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 13.77 g | 28% |
| 329 | Caribou, tongue, raw (Alaska Native) | American Indian/Alaska Native Foods | 13.70 g | 27% |
| 330 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 13.70 g | 27% |
| 331 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 13.70 g | 27% |
| 332 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 13.70 g | 27% |
| 333 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 13.69 g | 27% |
| 334 | Nuts, pine nuts, dried | Nut and Seed Products | 13.69 g | 27% |
| 335 | Wheat, durum | Cereal Grains and Pasta | 13.68 g | 27% |
| 336 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 13.67 g | 27% |
| 337 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 13.60 g | 27% |
| 338 | Amaranth grain, uncooked | Cereal Grains and Pasta | 13.56 g | 27% |
| 339 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 13.51 g | 27% |
| 340 | Cockles, raw (Alaska Native) | American Indian/Alaska Native Foods | 13.50 g | 27% |
| 341 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 13.50 g | 27% |
| 342 | Crackers, rusk toast | Baked Products | 13.50 g | 27% |
| 343 | Spices, chili powder | Spices and Herbs | 13.46 g | 27% |
| 344 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 13.44 g | 27% |
| 345 | Bread, multi-grain (includes whole-grain) | Baked Products | 13.36 g | 27% |
| 346 | Rice bran, crude | Cereal Grains and Pasta | 13.35 g | 27% |
| 347 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 13.35 g | 27% |
| 348 | Bread, crumbs, dry, grated, plain | Baked Products | 13.35 g | 27% |
| 349 | Bread, reduced-calorie, wheat | Baked Products | 13.32 g | 27% |
| 350 | Falafel, home-prepared | Legumes and Legume Products | 13.31 g | 27% |
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