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 1101–1150 of 3,543 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Bread, white with raisins, commercial | Baked Products | 7.52 g | 15% |
| 1102 | Beans, adzuki, boiled | Legumes and Legume Products | 7.52 g | 15% |
| 1103 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 7.52 g | 15% |
| 1104 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 7.51 g | 15% |
| 1105 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 7.51 g | 15% |
| 1106 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 7.50 g | 15% |
| 1107 | Cereal, ready to eat, Morning Crisp Wild Berries, Jordans | Breakfast cereals | 7.50 g | 15% |
| 1108 | Candies, dark chocolate coated coffee beans | Sweets | 7.50 g | 15% |
| 1109 | Candies, bars, Chunky | Sweets | 7.50 g | 15% |
| 1110 | Snacks, popcorn, microwave, butter flavour | Snacks | 7.50 g | 15% |
| 1111 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 7.49 g | 15% |
| 1112 | Nuts, acorn flour, full-fat | Nuts and Seeds | 7.49 g | 15% |
| 1113 | Poutine | Mixed Dishes | 7.49 g | 15% |
| 1114 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 7.48 g | 15% |
| 1115 | Pasta, corn, dry | Cereals, Grains and Pasta | 7.46 g | 15% |
| 1116 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 7.46 g | 15% |
| 1117 | Cereal, hot, cream of wheat, instant: apple and cinnamon, dry | Breakfast cereals | 7.43 g | 15% |
| 1118 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 7.42 g | 15% |
| 1119 | Candies, milk chocolate coated coffee beans | Sweets | 7.41 g | 15% |
| 1120 | French toast, frozen, ready to heat | Baked Products | 7.40 g | 15% |
| 1121 | Croissant, apple, commercial | Baked Products | 7.40 g | 15% |
| 1122 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 7.40 g | 15% |
| 1123 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 7.40 g | 15% |
| 1124 | Tofu, silken, extra firm | Legumes and Legume Products | 7.40 g | 15% |
| 1125 | Cracker, standard snack type, low sodium | Baked Products | 7.40 g | 15% |
| 1126 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 7.40 g | 15% |
| 1127 | Cereal, ready to eat, Puffins: original, Barbara's Bakery | Breakfast cereals | 7.40 g | 15% |
| 1128 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 7.40 g | 15% |
| 1129 | Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice | Breakfast cereals | 7.39 g | 15% |
| 1130 | Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. | Dairy and Egg Products | 7.37 g | 15% |
| 1131 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 7.37 g | 15% |
| 1132 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 7.37 g | 15% |
| 1133 | Snacks, tortilla chips, nacho | Snacks | 7.36 g | 15% |
| 1134 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 7.35 g | 15% |
| 1135 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 7.33 g | 15% |
| 1136 | Bread, pumpernickel | Baked Products | 7.33 g | 15% |
| 1137 | Lasagna, vegetarian, homemade | Mixed Dishes | 7.31 g | 15% |
| 1138 | Cereal, ready to eat, Honey Nut O's, Selection | Breakfast cereals | 7.30 g | 15% |
| 1139 | Cake, sponge, homemade | Baked Products | 7.30 g | 15% |
| 1140 | Puff pastry, frozen, ready-to-bake | Baked Products | 7.30 g | 15% |
| 1141 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 7.30 g | 15% |
| 1142 | Cracker, wheat | Baked Products | 7.30 g | 15% |
| 1143 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 7.30 g | 15% |
| 1144 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 7.30 g | 15% |
| 1145 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 7.29 g | 15% |
| 1146 | Cracker, standard snack-type, with whole-wheat | Baked Products | 7.29 g | 15% |
| 1147 | Muffin, chocolate chip, commercial | Baked Products | 7.26 g | 15% |
| 1148 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 7.26 g | 15% |
| 1149 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 7.26 g | 15% |
| 1150 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 7.26 g | 15% |
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