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 3,534 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Soy protein isolate | Legumes and Legume Products | 88.32 g | 177% |
| 2 | Soy protein isolate, potassium type | Legumes and Legume Products | 88.32 g | 177% |
| 3 | Vital wheat gluten | Cereal Grains and Pasta | 75.16 g | 150% |
| 4 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 63.63 g | 127% |
| 5 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 63.63 g | 127% |
| 6 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 57.47 g | 115% |
| 7 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 56.19 g | 112% |
| 8 | Beverages, Protein powder soy based | Beverages | 55.56 g | 111% |
| 9 | Beverages, nutritional shake mix, high protein, powder | Beverages | 53.57 g | 107% |
| 10 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 52.47 g | 105% |
| 11 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 52.43 g | 105% |
| 12 | Peanut flour, defatted | Legumes and Legume Products | 52.20 g | 104% |
| 13 | Soy flour, defatted | Legumes and Legume Products | 51.46 g | 103% |
| 14 | Seeds, sesame flour, low-fat | Nut and Seed Products | 50.14 g | 100% |
| 15 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 49.83 g | 100% |
| 16 | Soy flour, low-fat | Legumes and Legume Products | 49.81 g | 100% |
| 17 | Soy meal, defatted, raw | Legumes and Legume Products | 49.20 g | 98% |
| 18 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 49.10 g | 98% |
| 19 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 48.06 g | 96% |
| 20 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 47.62 g | 95% |
| 21 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 43.32 g | 87% |
| 22 | Meat extender | Legumes and Legume Products | 41.71 g | 83% |
| 23 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 40.96 g | 82% |
| 24 | Leavening agents, yeast, baker's, active dry | Baked Products | 40.44 g | 81% |
| 25 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 40.32 g | 81% |
| 26 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 38.55 g | 77% |
| 27 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 38.55 g | 77% |
| 28 | Soy flour, full-fat, roasted | Legumes and Legume Products | 38.09 g | 76% |
| 29 | Soy flour, full-fat, raw | Legumes and Legume Products | 37.81 g | 76% |
| 30 | Soybeans, mature seeds, raw | Legumes and Legume Products | 36.49 g | 73% |
| 31 | Lupins, mature seeds, raw | Legumes and Legume Products | 36.17 g | 72% |
| 32 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 35.62 g | 71% |
| 33 | Peanut flour, low fat | Legumes and Legume Products | 33.80 g | 68% |
| 34 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 33.43 g | 67% |
| 35 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 32.59 g | 65% |
| 36 | Bacon bits, meatless | Legumes and Legume Products | 32.00 g | 64% |
| 37 | Seeds, hemp seed, hulled | Nut and Seed Products | 31.56 g | 63% |
| 38 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 31.52 g | 63% |
| 39 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | Breakfast Cereals | 31.43 g | 63% |
| 40 | Parsley, freeze-dried | Vegetables and Vegetable Products | 31.30 g | 63% |
| 41 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 31.02 g | 62% |
| 42 | Seeds, sesame flour, high-fat | Nut and Seed Products | 30.78 g | 62% |
| 43 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 30.56 g | 61% |
| 44 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 30.34 g | 61% |
| 45 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 30.23 g | 60% |
| 46 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 30.00 g | 60% |
| 47 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 29.84 g | 60% |
| 48 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 29.84 g | 60% |
| 49 | Restaurant, family style, sirloin steak | Restaurant Foods | 29.80 g | 60% |
| 50 | Winged beans, mature seeds, raw | Legumes and Legume Products | 29.65 g | 59% |
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