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 701–750 of 3,543 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Indian, bread, naan, whole-wheat | Baked Products | 10.20 g | 20% |
| 702 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 10.18 g | 20% |
| 703 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 10.17 g | 20% |
| 704 | Candies, M&M's peanut butter chocolate candies | Sweets | 10.16 g | 20% |
| 705 | Cereal, ready to eat, Weetabix, Weetabix | Breakfast cereals | 10.16 g | 20% |
| 706 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 10.15 g | 20% |
| 707 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 10.14 g | 20% |
| 708 | Zwieback | Babyfoods | 10.10 g | 20% |
| 709 | Cracker, cheese, reduced sodium | Baked Products | 10.10 g | 20% |
| 710 | Cracker, barge pilot biscuit | Baked Products | 10.10 g | 20% |
| 711 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 10.08 g | 20% |
| 712 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 10.08 g | 20% |
| 713 | Bread, white, commercial, toasted | Baked Products | 10.08 g | 20% |
| 714 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 10.07 g | 20% |
| 715 | Snacks, pretzels, hard, plain, salted | Snacks | 10.04 g | 20% |
| 716 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 10.03 g | 20% |
| 717 | Bread, made with milk, commercial | Baked Products | 10.01 g | 20% |
| 718 | Bread, rye, toasted | Baked Products | 10.01 g | 20% |
| 719 | Egg substitute, liquid, fat free | Dairy and Egg Products | 10.00 g | 20% |
| 720 | Candies, sugar-coated almonds | Sweets | 10.00 g | 20% |
| 721 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 10.00 g | 20% |
| 722 | Cracker, cheese, reduced fat | Baked Products | 10.00 g | 20% |
| 723 | Cereal, ready to eat, Shredded Wheat, Barbara's Bakery | Breakfast cereals | 10.00 g | 20% |
| 724 | Candies, bars, Alpine White bar with almonds | Sweets | 10.00 g | 20% |
| 725 | Cracker, matzo, egg and onion | Baked Products | 10.00 g | 20% |
| 726 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 10.00 g | 20% |
| 727 | Cracker, matzo, plain | Baked Products | 10.00 g | 20% |
| 728 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 10.00 g | 20% |
| 729 | Egg, chicken, white, fresh or frozen, raw | Dairy and Egg Products | 9.99 g | 20% |
| 730 | Egg, chicken, white, fresh or frozen, cooked | Dairy and Egg Products | 9.99 g | 20% |
| 731 | Bread, white, commercial, with added fibre, toasted | Baked Products | 9.99 g | 20% |
| 732 | Bread, spelt, commercial, toasted | Baked Products | 9.94 g | 20% |
| 733 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 9.91 g | 20% |
| 734 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 9.91 g | 20% |
| 735 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 9.90 g | 20% |
| 736 | Roll (kaiser), hard | Baked Products | 9.90 g | 20% |
| 737 | English muffin, multigrain (also granola), toasted | Baked Products | 9.90 g | 20% |
| 738 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 9.89 g | 20% |
| 739 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 9.89 g | 20% |
| 740 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 9.88 g | 20% |
| 741 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 9.84 g | 20% |
| 742 | Cereal, ready to eat, Flax plus Raisin Bran, Nature's Path | Breakfast cereals | 9.84 g | 20% |
| 743 | Wonton wrapper (egg roll wrapper) | Baked Products | 9.80 g | 20% |
| 744 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 9.80 g | 20% |
| 745 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 9.80 g | 20% |
| 746 | Bread, pita, whole-wheat | Baked Products | 9.80 g | 20% |
| 747 | Bagel, cinnamon-raisin | Baked Products | 9.80 g | 20% |
| 748 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 9.77 g | 20% |
| 749 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 9.76 g | 20% |
| 750 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 9.76 g | 20% |
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