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 4,343 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Spices, parsley, dried | Spices and Herbs | 26.63 g | 53% |
| 102 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | Breakfast Cereals | 26.55 g | 53% |
| 103 | Snacks, soy chips or crisps, salted | Snacks | 26.50 g | 53% |
| 104 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 26.32 g | 53% |
| 105 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 26.32 g | 53% |
| 106 | Peanuts, spanish, raw | Legumes and Legume Products | 26.15 g | 52% |
| 107 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 26.12 g | 52% |
| 108 | Spices, mustard seed, ground | Spices and Herbs | 26.08 g | 52% |
| 109 | Peanut butter, chunky, vitamin and mineral fortified | Legumes and Legume Products | 26.06 g | 52% |
| 110 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 25.90 g | 52% |
| 111 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 25.87 g | 52% |
| 112 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 25.87 g | 52% |
| 113 | Peanuts, all types, raw | Legumes and Legume Products | 25.80 g | 52% |
| 114 | Peanut butter, smooth, vitamin and mineral fortified | Legumes and Legume Products | 25.72 g | 51% |
| 115 | Cheese, fontina | Dairy and Egg Products | 25.60 g | 51% |
| 116 | Cheese, provolone | Dairy and Egg Products | 25.58 g | 51% |
| 117 | Papad | Legumes and Legume Products | 25.56 g | 51% |
| 118 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 25.40 g | 51% |
| 119 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 25.33 g | 51% |
| 120 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 25.21 g | 50% |
| 121 | Peanuts, virginia, raw | Legumes and Legume Products | 25.19 g | 50% |
| 122 | Cheese, caraway | Dairy and Egg Products | 25.18 g | 50% |
| 123 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 25.10 g | 50% |
| 124 | Peanuts, valencia, raw | Legumes and Legume Products | 25.09 g | 50% |
| 125 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 25.00 g | 50% |
| 126 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 25.00 g | 50% |
| 127 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 25.00 g | 50% |
| 128 | Cheese, edam | Dairy and Egg Products | 24.99 g | 50% |
| 129 | Cheese, gouda | Dairy and Egg Products | 24.94 g | 50% |
| 130 | Nuts, butternuts, dried | Nut and Seed Products | 24.90 g | 50% |
| 131 | Peanut spread, reduced sugar | Legumes and Legume Products | 24.80 g | 50% |
| 132 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 24.73 g | 49% |
| 133 | Cheese, muenster, low fat | Dairy and Egg Products | 24.70 g | 49% |
| 134 | Cheese, provolone, reduced fat | Dairy and Egg Products | 24.70 g | 49% |
| 135 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 24.69 g | 49% |
| 136 | Lentils, raw | Legumes and Legume Products | 24.63 g | 49% |
| 137 | Cheese, pasteurized process, American, low fat | Dairy and Egg Products | 24.60 g | 49% |
| 138 | Cheese, dry white, queso seco | Dairy and Egg Products | 24.51 g | 49% |
| 139 | Cheese, monterey | Dairy and Egg Products | 24.48 g | 49% |
| 140 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 24.47 g | 49% |
| 141 | Cheese, tilsit | Dairy and Egg Products | 24.41 g | 49% |
| 142 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 24.38 g | 49% |
| 143 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 24.37 g | 49% |
| 144 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 24.35 g | 49% |
| 145 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 24.35 g | 49% |
| 146 | Cheese, low fat, cheddar or colby | Dairy and Egg Products | 24.35 g | 49% |
| 147 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 24.35 g | 49% |
| 148 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 24.33 g | 49% |
| 149 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 24.29 g | 49% |
| 150 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 24.26 g | 49% |
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