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 851–900 of 4,343 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 10.20 g | 20% |
| 852 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 10.20 g | 20% |
| 853 | Bagels, wheat | Baked Products | 10.20 g | 20% |
| 854 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 10.20 g | 20% |
| 855 | Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 10.19 g | 20% |
| 856 | Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm | Legumes and Legume Products | 10.18 g | 20% |
| 857 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 10.17 g | 20% |
| 858 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 10.16 g | 20% |
| 859 | McDONALD'S, BIG BREAKFAST | Fast Foods | 10.16 g | 20% |
| 860 | Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | Breakfast Cereals | 10.16 g | 20% |
| 861 | Vitasoy USA, Organic Nasoya Extra Firm Tofu | Legumes and Legume Products | 10.10 g | 20% |
| 862 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 10.10 g | 20% |
| 863 | Crackers, cheese, low sodium | Baked Products | 10.10 g | 20% |
| 864 | Snacks, granola bars, hard, plain | Snacks | 10.10 g | 20% |
| 865 | Zwieback | Baby Foods | 10.10 g | 20% |
| 866 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 10.08 g | 20% |
| 867 | Vitasoy USA Azumaya, Extra Firm Tofu | Legumes and Legume Products | 10.07 g | 20% |
| 868 | Rolls, dinner, sweet | Baked Products | 10.04 g | 20% |
| 869 | Snacks, pretzels, hard, plain, salted | Snacks | 10.04 g | 20% |
| 870 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 10.00 g | 20% |
| 871 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 10.00 g | 20% |
| 872 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 10.00 g | 20% |
| 873 | Crackers, cheese, reduced fat | Baked Products | 10.00 g | 20% |
| 874 | Candies, sugar-coated almonds | Sweets | 10.00 g | 20% |
| 875 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 10.00 g | 20% |
| 876 | Bread, stuffing, cornbread, dry mix | Baked Products | 10.00 g | 20% |
| 877 | Crackers, matzo, plain | Baked Products | 10.00 g | 20% |
| 878 | Crackers, matzo, egg and onion | Baked Products | 10.00 g | 20% |
| 879 | Rice crackers | Snacks | 10.00 g | 20% |
| 880 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 10.00 g | 20% |
| 881 | Cookies, peanut butter sandwich, special dietary | Baked Products | 10.00 g | 20% |
| 882 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 10.00 g | 20% |
| 883 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 9.99 g | 20% |
| 884 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 9.98 g | 20% |
| 885 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 9.98 g | 20% |
| 886 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 9.95 g | 20% |
| 887 | Barley, pearled, raw | Cereal Grains and Pasta | 9.91 g | 20% |
| 888 | Bagels, multigrain | Baked Products | 9.90 g | 20% |
| 889 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 9.90 g | 20% |
| 890 | Rolls, hard (includes kaiser) | Baked Products | 9.90 g | 20% |
| 891 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 9.89 g | 20% |
| 892 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 9.88 g | 20% |
| 893 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 9.85 g | 20% |
| 894 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 9.85 g | 20% |
| 895 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 9.83 g | 20% |
| 896 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 9.83 g | 20% |
| 897 | Rye flour, light | Cereal Grains and Pasta | 9.82 g | 20% |
| 898 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 9.81 g | 20% |
| 899 | Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | Snacks | 9.80 g | 20% |
| 900 | Snacks, granola bars, hard, peanut butter | Snacks | 9.80 g | 20% |
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