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 101–150 of 8,226 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 101 | Milk, dry, nonfat, instant, without added vitamin A and vitamin D | Dairy and Egg Products | 35.10 g | 70% | USDA_SR |
| 102 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 35.10 g | 70% | USDA_SR |
| 103 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 35.10 g | 70% | CNF |
| 104 | Soy flour, full-fat, roasted | Legumes and Legume Products | 34.80 g | 70% | CNF |
| 105 | Soy flour, full-fat, raw | Legumes and Legume Products | 34.54 g | 69% | CNF |
| 106 | Milk, buttermilk, dried | Dairy and Egg Products | 34.30 g | 69% | USDA_SR |
| 107 | Milk, dry, buttermilk, sweet cream | Dairy and Egg Products | 34.30 g | 69% | CNF |
| 108 | Egg, yolk, dried | Dairy and Egg Products | 34.20 g | 68% | USDA_FF |
| 109 | Peanut flour, low fat | Legumes and Legume Products | 33.80 g | 68% | USDA_SR |
| 110 | Peanut flour, low-fat | Legumes and Legume Products | 33.80 g | 68% | CNF |
| 111 | Egg, chicken, yolk, dried | Dairy and Egg Products | 33.73 g | 67% | CNF |
| 112 | Egg, yolk, dried | Dairy and Egg Products | 33.63 g | 67% | USDA_SR |
| 113 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 33.43 g | 67% | USDA_SR |
| 114 | Seeds, hemp seeds, hulled | Nuts and Seeds | 32.73 g | 65% | CNF |
| 115 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 32.59 g | 65% | USDA_SR |
| 116 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 32.59 g | 65% | CNF |
| 117 | Cheese, cheddar, nonfat or fat free | Dairy and Egg Products | 32.14 g | 64% | USDA_SR |
| 118 | Bacon bits, meatless | Legumes and Legume Products | 32.00 g | 64% | USDA_SR |
| 119 | Meatless, bacon bits | Legumes and Legume Products | 32.00 g | 64% | CNF |
| 120 | Cheese, romano | Dairy and Egg Products | 31.80 g | 64% | USDA_SR |
| 121 | Cheese, romano | Dairy and Egg Products | 31.80 g | 64% | CNF |
| 122 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 31.70 g | 63% | USDA_SR |
| 123 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 31.70 g | 63% | CNF |
| 124 | Seeds, hemp seed, hulled | Nut and Seed Products | 31.56 g | 63% | USDA_SR |
| 125 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 31.52 g | 63% | USDA_SR |
| 126 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular | Breakfast Cereals | 31.43 g | 63% | USDA_SR |
| 127 | Parsley, freeze-dried | Vegetables and Vegetable Products | 31.30 g | 63% | USDA_SR |
| 128 | Parsley, freeze-dried | Vegetables and Vegetable Products | 31.30 g | 63% | CNF |
| 129 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 31.02 g | 62% | USDA_SR |
| 130 | Seeds, sesame flour, high-fat | Nut and Seed Products | 30.78 g | 62% | USDA_SR |
| 131 | Seeds, sesame flour, high-fat | Nuts and Seeds | 30.78 g | 62% | CNF |
| 132 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 30.56 g | 61% | USDA_SR |
| 133 | Cheese, goat, hard type | Dairy and Egg Products | 30.52 g | 61% | USDA_SR |
| 134 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 30.52 g | 61% | CNF |
| 135 | Lentils, flour | Legumes and Legume Products | 30.45 g | 61% | CNF |
| 136 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 30.34 g | 61% | USDA_SR |
| 137 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 30.23 g | 60% | USDA_SR |
| 138 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 30.23 g | 60% | CNF |
| 139 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 30.14 g | 60% | USDA_FF |
| 140 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 30.00 g | 60% | USDA_SR |
| 141 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 29.91 g | 60% | USDA_FF |
| 142 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 29.84 g | 60% | USDA_SR |
| 143 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 29.84 g | 60% | USDA_SR |
| 144 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 29.84 g | 60% | CNF |
| 145 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 29.84 g | 60% | CNF |
| 146 | Cheese, gruyere | Dairy and Egg Products | 29.81 g | 60% | USDA_SR |
| 147 | Cheese, gruyere | Dairy and Egg Products | 29.81 g | 60% | CNF |
| 148 | Restaurant, family style, sirloin steak | Restaurant Foods | 29.80 g | 60% | USDA_SR |
| 149 | Winged beans, mature seeds, raw | Legumes and Legume Products | 29.65 g | 59% | USDA_SR |
| 150 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 29.65 g | 59% | CNF |
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