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 51–100 of 340 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 23.30 g | 47% |
| 52 | Peanuts, raw | Legumes and Legume Products | 23.20 g | 46% |
| 53 | Cheese, monterey jack, solid | Dairy and Egg Products | 22.62 g | 45% |
| 54 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 22.50 g | 45% |
| 55 | Cheese, oaxaca, solid | Dairy and Egg Products | 22.14 g | 44% |
| 56 | Beans, cannellini, dry | Legumes and Legume Products | 21.56 g | 43% |
| 57 | Nuts, almonds, whole, raw | Nut and Seed Products | 21.45 g | 43% |
| 58 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 21.30 g | 43% |
| 59 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 21.30 g | 43% |
| 60 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 21.27 g | 43% |
| 61 | Blackeye pea, dry | Legumes and Legume Products | 21.23 g | 42% |
| 62 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 21.00 g | 42% |
| 63 | Almond butter, creamy | Nut and Seed Products | 20.79 g | 42% |
| 64 | Nuts, pistachio nuts, raw | Nut and Seed Products | 20.51 g | 41% |
| 65 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 20.40 g | 41% |
| 66 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 19.71 g | 39% |
| 67 | Sesame butter, creamy | Nut and Seed Products | 19.71 g | 39% |
| 68 | Cheese, queso fresco, solid | Dairy and Egg Products | 18.88 g | 38% |
| 69 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 18.87 g | 38% |
| 70 | Flaxseed, ground | Nut and Seed Products | 18.04 g | 36% |
| 71 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 18.00 g | 36% |
| 72 | Cheese, American, restaurant | Dairy and Egg Products | 17.50 g | 35% |
| 73 | Nuts, cashew nuts, raw | Nut and Seed Products | 17.44 g | 35% |
| 74 | Chia seeds, dry, raw | Cereal Grains and Pasta | 17.01 g | 34% |
| 75 | Eggs, Grade A, Large, egg yolk | Dairy and Egg Products | 16.20 g | 32% |
| 76 | Flour, coconut | Nut and Seed Products | 16.14 g | 32% |
| 77 | Nuts, pine nuts, raw | Nut and Seed Products | 15.70 g | 31% |
| 78 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 15.60 g | 31% |
| 79 | Cheese, pasteurized process cheese food or product, American, singles | Dairy and Egg Products | 15.57 g | 31% |
| 80 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 15.12 g | 30% |
| 81 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 15.10 g | 30% |
| 82 | Nuts, brazilnuts, raw | Nut and Seed Products | 15.04 g | 30% |
| 83 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 14.76 g | 30% |
| 84 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 14.56 g | 29% |
| 85 | Flour, spelt, whole grain | Cereal Grains and Pasta | 14.47 g | 29% |
| 86 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 14.30 g | 29% |
| 87 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 13.50 g | 27% |
| 88 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 13.49 g | 27% |
| 89 | Flour, semolina, fine | Cereal Grains and Pasta | 13.33 g | 27% |
| 90 | Flour, amaranth | Cereal Grains and Pasta | 13.21 g | 26% |
| 91 | Flour, oat, whole grain | Cereal Grains and Pasta | 13.17 g | 26% |
| 92 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 13.10 g | 26% |
| 93 | Wild rice, dry, raw | Cereal Grains and Pasta | 12.79 g | 26% |
| 94 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 12.64 g | 25% |
| 95 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 12.51 g | 25% |
| 96 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 12.40 g | 25% |
| 97 | Egg, whole, raw, frozen, pasteurized | Dairy and Egg Products | 12.30 g | 25% |
| 98 | Bread, whole-wheat, commercially prepared | Baked Products | 12.30 g | 25% |
| 99 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 12.00 g | 24% |
| 100 | Flour, quinoa | Cereal Grains and Pasta | 11.92 g | 24% |
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