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 1601–1650 of 3,543 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 4.64 g | 9% |
| 1602 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 4.64 g | 9% |
| 1603 | Carob (St. John's bread), flour | Legumes and Legume Products | 4.62 g | 9% |
| 1604 | Snacks, potato chips, dried potatoes, plain | Snacks | 4.62 g | 9% |
| 1605 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 4.61 g | 9% |
| 1606 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 4.61 g | 9% |
| 1607 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 4.60 g | 9% |
| 1608 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 4.60 g | 9% |
| 1609 | Eppaw, raw | Vegetables and Vegetable Products | 4.60 g | 9% |
| 1610 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 4.60 g | 9% |
| 1611 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 4.60 g | 9% |
| 1612 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 4.60 g | 9% |
| 1613 | Muffin, blueberry, toaster-type | Baked Products | 4.60 g | 9% |
| 1614 | Candies, caramel | Sweets | 4.60 g | 9% |
| 1615 | Candies, bars, Mounds | Sweets | 4.60 g | 9% |
| 1616 | Sweets, syrups, chocolate, fudge-type | Sweets | 4.60 g | 9% |
| 1617 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 4.59 g | 9% |
| 1618 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 4.58 g | 9% |
| 1619 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 4.58 g | 9% |
| 1620 | Fast foods, brownie | Fast Foods | 4.57 g | 9% |
| 1621 | Snacks, potato chips, dried potatoes, light | Snacks | 4.56 g | 9% |
| 1622 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 4.55 g | 9% |
| 1623 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 4.55 g | 9% |
| 1624 | Soup, lentil, homemade | Soups, Sauces and Gravies | 4.55 g | 9% |
| 1625 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 4.54 g | 9% |
| 1626 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 4.54 g | 9% |
| 1627 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 4.54 g | 9% |
| 1628 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 4.54 g | 9% |
| 1629 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 4.53 g | 9% |
| 1630 | Dessert, flan, caramel custard, homemade | Sweets | 4.53 g | 9% |
| 1631 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 4.52 g | 9% |
| 1632 | Butter tart, with raisins, homemade | Baked Products | 4.52 g | 9% |
| 1633 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 4.52 g | 9% |
| 1634 | Yogourt, soy, vanilla flavoured, with added fibre | Dairy and Egg Products | 4.51 g | 9% |
| 1635 | Cookie, chocolate, with icing or coating | Baked Products | 4.50 g | 9% |
| 1636 | Coffee, instant, with sugar, French flavour, powder | Beverages | 4.50 g | 9% |
| 1637 | Cookie, vanilla sandwich with cream filling | Baked Products | 4.50 g | 9% |
| 1638 | Pie, pecan, commercial | Baked Products | 4.50 g | 9% |
| 1639 | Pie, pumpkin, homemade | Baked Products | 4.50 g | 9% |
| 1640 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 4.50 g | 9% |
| 1641 | Sweets, topping, nuts in syrup | Sweets | 4.50 g | 9% |
| 1642 | Seasoning mix, taco, dry mix | Spices and Herbs | 4.50 g | 9% |
| 1643 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 4.49 g | 9% |
| 1644 | Muffin, blueberry, commercial | Baked Products | 4.49 g | 9% |
| 1645 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 4.49 g | 9% |
| 1646 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 4.48 g | 9% |
| 1647 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 4.48 g | 9% |
| 1648 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 4.47 g | 9% |
| 1649 | Cinnamon bun, with icing (honey bun) | Baked Products | 4.45 g | 9% |
| 1650 | Sweets, baking chocolate, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 4.44 g | 9% |
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