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 1401–1450 of 4,343 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 7.14 g | 14% |
| 1402 | Crackers, water biscuits | Baked Products | 7.14 g | 14% |
| 1403 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 7.14 g | 14% |
| 1404 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 7.13 g | 14% |
| 1405 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 7.13 g | 14% |
| 1406 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 7.12 g | 14% |
| 1407 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | Breakfast Cereals | 7.12 g | 14% |
| 1408 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 7.11 g | 14% |
| 1409 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 7.11 g | 14% |
| 1410 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 7.11 g | 14% |
| 1411 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 7.11 g | 14% |
| 1412 | Crackers, multigrain | Baked Products | 7.10 g | 14% |
| 1413 | Muffins, wheat bran, dry mix | Baked Products | 7.10 g | 14% |
| 1414 | Phyllo dough | Baked Products | 7.10 g | 14% |
| 1415 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | Breakfast Cereals | 7.10 g | 14% |
| 1416 | Keebler, Keebler Chocolate Graham SELECTS | Baked Products | 7.10 g | 14% |
| 1417 | Muffins, corn, prepared from recipe, made with low fat (2%) milk | Baked Products | 7.10 g | 14% |
| 1418 | Sweet rolls, cheese | Baked Products | 7.10 g | 14% |
| 1419 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 7.10 g | 14% |
| 1420 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 7.10 g | 14% |
| 1421 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 7.10 g | 14% |
| 1422 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 7.10 g | 14% |
| 1423 | Cheese spread, cream cheese base | Dairy and Egg Products | 7.10 g | 14% |
| 1424 | Snacks, potato chips, reduced fat | Snacks | 7.10 g | 14% |
| 1425 | Potato chips, without salt, reduced fat | Snacks | 7.10 g | 14% |
| 1426 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH | Breakfast Cereals | 7.10 g | 14% |
| 1427 | Fast food, biscuit | Fast Foods | 7.08 g | 14% |
| 1428 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 7.07 g | 14% |
| 1429 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 7.07 g | 14% |
| 1430 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 7.07 g | 14% |
| 1431 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 7.07 g | 14% |
| 1432 | Bread, pound cake type, pan de torta salvadoran | Baked Products | 7.06 g | 14% |
| 1433 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 7.05 g | 14% |
| 1434 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 7.05 g | 14% |
| 1435 | Yogurt, Greek, 2% fat, pineapple, CHOBANI | Dairy and Egg Products | 7.05 g | 14% |
| 1436 | Bread, cinnamon | Baked Products | 7.05 g | 14% |
| 1437 | Cookies, Marie biscuit | Baked Products | 7.05 g | 14% |
| 1438 | Snack, Pretzel, hard chocolate coated | Snacks | 7.05 g | 14% |
| 1439 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.05 g | 14% |
| 1440 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 7.05 g | 14% |
| 1441 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.05 g | 14% |
| 1442 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 7.04 g | 14% |
| 1443 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 7.04 g | 14% |
| 1444 | Fast foods, miniature cinnamon rolls | Fast Foods | 7.02 g | 14% |
| 1445 | English muffins, whole grain white | Baked Products | 7.02 g | 14% |
| 1446 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.02 g | 14% |
| 1447 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.02 g | 14% |
| 1448 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 7.02 g | 14% |
| 1449 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 7.01 g | 14% |
| 1450 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 7.00 g | 14% |
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