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 4,343 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Bread, crumbs, dry, grated, plain | Baked Products | 13.35 g | 27% |
| 502 | Bread, reduced-calorie, wheat | Baked Products | 13.32 g | 27% |
| 503 | Falafel, home-prepared | Legumes and Legume Products | 13.31 g | 27% |
| 504 | George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry | Baked Products | 13.30 g | 27% |
| 505 | Teff, uncooked | Cereal Grains and Pasta | 13.30 g | 27% |
| 506 | Buckwheat | Cereal Grains and Pasta | 13.25 g | 26% |
| 507 | Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm | Legumes and Legume Products | 13.24 g | 26% |
| 508 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 13.21 g | 26% |
| 509 | Babyfood, cereal, barley, dry fortified | Baby Foods | 13.20 g | 26% |
| 510 | Bread, protein, (includes gluten), toasted | Baked Products | 13.20 g | 26% |
| 511 | 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% |
| 512 | Triticale flour, whole-grain | Cereal Grains and Pasta | 13.18 g | 26% |
| 513 | Bread, wheat, sprouted | Baked Products | 13.16 g | 26% |
| 514 | Snack, Mixed Berry Bar | Snacks | 13.16 g | 26% |
| 515 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 13.15 g | 26% |
| 516 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 13.14 g | 26% |
| 517 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 13.11 g | 26% |
| 518 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 13.10 g | 26% |
| 519 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 13.10 g | 26% |
| 520 | Cereals, WHEATENA, dry | Breakfast Cereals | 13.10 g | 26% |
| 521 | Eggs, scrambled, frozen mixture | Dairy and Egg Products | 13.10 g | 26% |
| 522 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 13.10 g | 26% |
| 523 | Candies, milk chocolate coated peanuts | Sweets | 13.10 g | 26% |
| 524 | Crackers, matzo, whole-wheat | Baked Products | 13.10 g | 26% |
| 525 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 13.09 g | 26% |
| 526 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 13.07 g | 26% |
| 527 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 13.07 g | 26% |
| 528 | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | Fast Foods | 13.06 g | 26% |
| 529 | Triticale | Cereal Grains and Pasta | 13.05 g | 26% |
| 530 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 13.05 g | 26% |
| 531 | Pasta, dry, unenriched | Cereal Grains and Pasta | 13.04 g | 26% |
| 532 | Pasta, dry, enriched | Cereal Grains and Pasta | 13.04 g | 26% |
| 533 | Sea cucumber, yane (Alaska Native) | American Indian/Alaska Native Foods | 13.00 g | 26% |
| 534 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 13.00 g | 26% |
| 535 | Millet, puffed | Breakfast Cereals | 13.00 g | 26% |
| 536 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 13.00 g | 26% |
| 537 | McDONALD'S, Cheeseburger | Fast Foods | 12.97 g | 26% |
| 538 | DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked | Fast Foods | 12.96 g | 26% |
| 539 | Bread, wheat, toasted | Baked Products | 12.96 g | 26% |
| 540 | Soybeans, green, raw | Vegetables and Vegetable Products | 12.95 g | 26% |
| 541 | Snacks, popcorn, air-popped | Snacks | 12.94 g | 26% |
| 542 | Whey, sweet, dried | Dairy and Egg Products | 12.93 g | 26% |
| 543 | Tomato powder | Vegetables and Vegetable Products | 12.91 g | 26% |
| 544 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 12.90 g | 26% |
| 545 | Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder | Baby Foods | 12.90 g | 26% |
| 546 | Crackers, melba toast, wheat | Baked Products | 12.90 g | 26% |
| 547 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust | Fast Foods | 12.85 g | 26% |
| 548 | Candies, HERSHEY'S POT OF GOLD Almond Bar | Sweets | 12.82 g | 26% |
| 549 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 12.81 g | 26% |
| 550 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 12.80 g | 26% |
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