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 8,226 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1 | Soy protein isolate, potassium type | Legumes and Legume Products | 88.32 g | 177% | USDA_SR |
| 2 | Soy protein isolate | Legumes and Legume Products | 88.32 g | 177% | USDA_SR |
| 3 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 84.08 g | 168% | USDA_SR |
| 4 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 82.40 g | 165% | USDA_SR |
| 5 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 82.40 g | 165% | CNF |
| 6 | Egg, white, dried | Dairy and Egg Products | 81.10 g | 162% | USDA_SR |
| 7 | Egg, chicken, white, dried | Dairy and Egg Products | 81.10 g | 162% | CNF |
| 8 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 80.69 g | 161% | CNF |
| 9 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 80.69 g | 161% | CNF |
| 10 | Egg, white, dried | Dairy and Egg Products | 79.90 g | 160% | USDA_FF |
| 11 | Beverages, Protein powder whey based | Beverages | 78.13 g | 156% | USDA_SR |
| 12 | Beverage, protein powder, whey based, powder | Beverages | 78.13 g | 156% | CNF |
| 13 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 76.92 g | 154% | USDA_SR |
| 14 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 76.92 g | 154% | CNF |
| 15 | Vital wheat gluten | Cereal Grains and Pasta | 75.16 g | 150% | USDA_SR |
| 16 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 75.16 g | 150% | CNF |
| 17 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 66.67 g | 133% | USDA_SR |
| 18 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 63.63 g | 127% | USDA_SR |
| 19 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 63.63 g | 127% | USDA_SR |
| 20 | Beverages, Whey protein powder isolate | Beverages | 58.14 g | 116% | USDA_SR |
| 21 | Beverage, whey protein isolate, powder | Beverages | 58.14 g | 116% | CNF |
| 22 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 58.13 g | 116% | CNF |
| 23 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 58.13 g | 116% | CNF |
| 24 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 57.47 g | 115% | USDA_SR |
| 25 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 57.47 g | 115% | CNF |
| 26 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 56.19 g | 112% | USDA_SR |
| 27 | Beverages, Protein powder soy based | Beverages | 55.56 g | 111% | USDA_SR |
| 28 | Plant-based beverage, protein powder, soy based, powder | Beverages | 55.56 g | 111% | CNF |
| 29 | Egg substitute, powder | Dairy and Egg Products | 55.50 g | 111% | USDA_SR |
| 30 | Egg substitute, powder | Dairy and Egg Products | 55.50 g | 111% | CNF |
| 31 | Beverages, nutritional shake mix, high protein, powder | Beverages | 53.57 g | 107% | USDA_SR |
| 32 | Beverages, high protein powder | Beverages | 53.57 g | 107% | CNF |
| 33 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 52.47 g | 105% | USDA_SR |
| 34 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 52.43 g | 105% | USDA_SR |
| 35 | Peanut flour, defatted | Legumes and Legume Products | 52.20 g | 104% | USDA_SR |
| 36 | Peanut flour, defatted, salted | Legumes and Legume Products | 52.20 g | 104% | CNF |
| 37 | Soy flour, defatted | Legumes and Legume Products | 51.46 g | 103% | USDA_SR |
| 38 | Flour, soy, defatted | Legumes and Legume Products | 51.10 g | 102% | USDA_FF |
| 39 | Seeds, sesame flour, low-fat | Nut and Seed Products | 50.14 g | 100% | USDA_SR |
| 40 | Seeds, sesame flour, low fat | Nuts and Seeds | 50.14 g | 100% | CNF |
| 41 | Nutritional yeast, large flake, fortified | 50.00 g | 100% | SUPPL | |
| 42 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 50.00 g | 100% | USDA_SR |
| 43 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 49.83 g | 100% | USDA_SR |
| 44 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 49.83 g | 100% | CNF |
| 45 | Soy flour, low-fat | Legumes and Legume Products | 49.81 g | 100% | USDA_SR |
| 46 | Soy meal, defatted, raw | Legumes and Legume Products | 49.20 g | 98% | USDA_SR |
| 47 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 49.10 g | 98% | USDA_SR |
| 48 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 49.10 g | 98% | CNF |
| 49 | Egg, chicken, dried, whole | Dairy and Egg Products | 48.37 g | 97% | CNF |
| 50 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 48.17 g | 96% | USDA_SR |
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