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 351–400 of 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Teff, uncooked | Cereal Grains and Pasta | 13.30 g | 27% |
| 352 | George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry | Baked Products | 13.30 g | 27% |
| 353 | Buckwheat | Cereal Grains and Pasta | 13.25 g | 26% |
| 354 | Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm | Legumes and Legume Products | 13.24 g | 26% |
| 355 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 13.21 g | 26% |
| 356 | Babyfood, cereal, barley, dry fortified | Baby Foods | 13.20 g | 26% |
| 357 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 13.20 g | 26% |
| 358 | Bread, protein, (includes gluten), toasted | Baked Products | 13.20 g | 26% |
| 359 | Triticale flour, whole-grain | Cereal Grains and Pasta | 13.18 g | 26% |
| 360 | Bread, wheat, sprouted | Baked Products | 13.16 g | 26% |
| 361 | Snack, Mixed Berry Bar | Snacks | 13.16 g | 26% |
| 362 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 13.15 g | 26% |
| 363 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 13.14 g | 26% |
| 364 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 13.11 g | 26% |
| 365 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 13.10 g | 26% |
| 366 | Cereals, WHEATENA, dry | Breakfast Cereals | 13.10 g | 26% |
| 367 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 13.10 g | 26% |
| 368 | Crackers, matzo, whole-wheat | Baked Products | 13.10 g | 26% |
| 369 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 13.09 g | 26% |
| 370 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 13.07 g | 26% |
| 371 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 13.07 g | 26% |
| 372 | Triticale | Cereal Grains and Pasta | 13.05 g | 26% |
| 373 | Pasta, dry, enriched | Cereal Grains and Pasta | 13.04 g | 26% |
| 374 | Pasta, dry, unenriched | Cereal Grains and Pasta | 13.04 g | 26% |
| 375 | Sea cucumber, yane (Alaska Native) | American Indian/Alaska Native Foods | 13.00 g | 26% |
| 376 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 13.00 g | 26% |
| 377 | Millet, puffed | Breakfast Cereals | 13.00 g | 26% |
| 378 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 13.00 g | 26% |
| 379 | Bread, wheat, toasted | Baked Products | 12.96 g | 26% |
| 380 | Soybeans, green, raw | Vegetables and Vegetable Products | 12.95 g | 26% |
| 381 | Snacks, popcorn, air-popped | Snacks | 12.94 g | 26% |
| 382 | Tomato powder | Vegetables and Vegetable Products | 12.91 g | 26% |
| 383 | Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder | Baby Foods | 12.90 g | 26% |
| 384 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 12.90 g | 26% |
| 385 | Crackers, melba toast, wheat | Baked Products | 12.90 g | 26% |
| 386 | Candies, HERSHEY'S POT OF GOLD Almond Bar | Sweets | 12.82 g | 26% |
| 387 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 12.80 g | 26% |
| 388 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 12.80 g | 26% |
| 389 | Miso | Legumes and Legume Products | 12.79 g | 26% |
| 390 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 12.79 g | 26% |
| 391 | Couscous, dry | Cereal Grains and Pasta | 12.76 g | 26% |
| 392 | Nuts, hickorynuts, dried | Nut and Seed Products | 12.72 g | 25% |
| 393 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 12.70 g | 25% |
| 394 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 12.68 g | 25% |
| 395 | Semolina, enriched | Cereal Grains and Pasta | 12.68 g | 25% |
| 396 | Semolina, unenriched | Cereal Grains and Pasta | 12.68 g | 25% |
| 397 | Spices, marjoram, dried | Spices and Herbs | 12.66 g | 25% |
| 398 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 12.64 g | 25% |
| 399 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 12.62 g | 25% |
| 400 | Wheat, hard red winter | Cereal Grains and Pasta | 12.61 g | 25% |
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