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 1–50 of 289 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Flour, soy, defatted | Legumes and Legume Products | 51.10 g | 102% |
| 2 | Flour, soy, full-fat | Legumes and Legume Products | 38.60 g | 77% |
| 3 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 29.91 g | 60% |
| 4 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 26.80 g | 54% |
| 5 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 26.80 g | 54% |
| 6 | Flour, almond | Nut and Seed Products | 26.24 g | 52% |
| 7 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 25.90 g | 52% |
| 8 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 25.90 g | 52% |
| 9 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 25.60 g | 51% |
| 10 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 25.60 g | 51% |
| 11 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 25.50 g | 51% |
| 12 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 25.50 g | 51% |
| 13 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 25.20 g | 50% |
| 14 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 25.20 g | 50% |
| 15 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 25.00 g | 50% |
| 16 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 25.00 g | 50% |
| 17 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 24.70 g | 49% |
| 18 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 24.70 g | 49% |
| 19 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 24.60 g | 49% |
| 20 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 24.60 g | 49% |
| 21 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 24.50 g | 49% |
| 22 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 24.50 g | 49% |
| 23 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 24.40 g | 49% |
| 24 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 24.40 g | 49% |
| 25 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 24.40 g | 49% |
| 26 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 24.40 g | 49% |
| 27 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 24.10 g | 48% |
| 28 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 24.10 g | 48% |
| 29 | Peanut butter, creamy | Legumes and Legume Products | 23.99 g | 48% |
| 30 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 23.70 g | 47% |
| 31 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 23.70 g | 47% |
| 32 | Lentils, dry | Legumes and Legume Products | 23.57 g | 47% |
| 33 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 23.50 g | 47% |
| 34 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 23.50 g | 47% |
| 35 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 23.40 g | 47% |
| 36 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 23.40 g | 47% |
| 37 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 23.30 g | 47% |
| 38 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 23.30 g | 47% |
| 39 | Peanuts, raw | Legumes and Legume Products | 23.20 g | 46% |
| 40 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 22.50 g | 45% |
| 41 | Beans, cannellini, dry | Legumes and Legume Products | 21.56 g | 43% |
| 42 | Nuts, almonds, whole, raw | Nut and Seed Products | 21.45 g | 43% |
| 43 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 21.30 g | 43% |
| 44 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 21.30 g | 43% |
| 45 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 21.27 g | 43% |
| 46 | Blackeye pea, dry | Legumes and Legume Products | 21.23 g | 42% |
| 47 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 21.00 g | 42% |
| 48 | Almond butter, creamy | Nut and Seed Products | 20.79 g | 42% |
| 49 | Nuts, pistachio nuts, raw | Nut and Seed Products | 20.51 g | 41% |
| 50 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 20.40 g | 41% |
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