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 501–550 of 3,543 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 12.35 g | 25% |
| 502 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 12.35 g | 25% |
| 503 | Snacks, bagel chips | Snacks | 12.34 g | 25% |
| 504 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 12.34 g | 25% |
| 505 | Shallot, freeze-dried | Vegetables and Vegetable Products | 12.30 g | 25% |
| 506 | Cracker, matzo, egg | Baked Products | 12.30 g | 25% |
| 507 | Grains, bulgur, dry | Cereals, Grains and Pasta | 12.29 g | 25% |
| 508 | Cereal, ready to eat, 100% Bran, Post | Breakfast cereals | 12.29 g | 25% |
| 509 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 12.27 g | 25% |
| 510 | Candies, chocolate covered, dietetic or low calorie | Sweets | 12.26 g | 25% |
| 511 | Babyfood, snack, biscuit, wheat with milk powder | Babyfoods | 12.22 g | 24% |
| 512 | Coffee, instant, regular, powder | Beverages | 12.20 g | 24% |
| 513 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 12.17 g | 24% |
| 514 | Cereal, ready to eat, Whole O's, Nature's Path | Breakfast cereals | 12.17 g | 24% |
| 515 | Bread, whole grain (whole-wheat), +seeds and bran, commercial | Baked Products | 12.15 g | 24% |
| 516 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 12.14 g | 24% |
| 517 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 12.14 g | 24% |
| 518 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 12.13 g | 24% |
| 519 | Bread, multigrain, toasted | Baked Products | 12.13 g | 24% |
| 520 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 12.13 g | 24% |
| 521 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 12.12 g | 24% |
| 522 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 12.12 g | 24% |
| 523 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 12.10 g | 24% |
| 524 | Cracker, melba toast, plain | Baked Products | 12.10 g | 24% |
| 525 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 12.10 g | 24% |
| 526 | Cracker, melba toast, plain, unsalted | Baked Products | 12.10 g | 24% |
| 527 | Bread, protein (includes gluten) | Baked Products | 12.10 g | 24% |
| 528 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 12.10 g | 24% |
| 529 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 12.08 g | 24% |
| 530 | Babyfood, snack, biscuit, rice | Babyfoods | 12.06 g | 24% |
| 531 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 12.04 g | 24% |
| 532 | Spices, pepper, red or cayenne | Spices and Herbs | 12.01 g | 24% |
| 533 | Snacks, popcorn, air-popped, white popcorn | Snacks | 12.00 g | 24% |
| 534 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 12.00 g | 24% |
| 535 | Bread stick, plain | Baked Products | 12.00 g | 24% |
| 536 | Cracker, roasted vegetable | Baked Products | 12.00 g | 24% |
| 537 | Candies, Golden Almond Solitaires, chocolate with almonds | Sweets | 11.97 g | 24% |
| 538 | Cereal, ready to eat, Peanut Butter Granola, Nature's Path | Breakfast cereals | 11.96 g | 24% |
| 539 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 11.94 g | 24% |
| 540 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 11.91 g | 24% |
| 541 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 11.91 g | 24% |
| 542 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 11.90 g | 24% |
| 543 | Cereal, ready to eat, Granola:with honey and almonds, Organics, President's Choice | Breakfast cereals | 11.90 g | 24% |
| 544 | Croutons, plain | Baked Products | 11.90 g | 24% |
| 545 | Babyfood, cereal, oat, dry | Babyfoods | 11.88 g | 24% |
| 546 | Pepper, ancho, dried | Vegetables and Vegetable Products | 11.86 g | 24% |
| 547 | Fast foods, hot dog with chili | Fast Foods | 11.85 g | 24% |
| 548 | Bread, whole wheat, commercial, toasted | Baked Products | 11.84 g | 24% |
| 549 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 11.80 g | 24% |
| 550 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 11.80 g | 24% |
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