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 1701–1750 of 8,226 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Millet, whole grain | Cereal Grains and Pasta | 10.02 g | 20% | USDA_FF |
| 1702 | Bread, made with milk, commercial | Baked Products | 10.01 g | 20% | CNF |
| 1703 | Bread, rye, toasted | Baked Products | 10.01 g | 20% | CNF |
| 1704 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 10.00 g | 20% | USDA_SR |
| 1705 | Cookies, peanut butter sandwich, special dietary | Baked Products | 10.00 g | 20% | USDA_SR |
| 1706 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 10.00 g | 20% | USDA_SR |
| 1707 | Rice crackers | Snacks | 10.00 g | 20% | USDA_SR |
| 1708 | Crackers, matzo, egg and onion | Baked Products | 10.00 g | 20% | USDA_SR |
| 1709 | Crackers, matzo, plain | Baked Products | 10.00 g | 20% | USDA_SR |
| 1710 | Bread, stuffing, cornbread, dry mix | Baked Products | 10.00 g | 20% | USDA_SR |
| 1711 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 10.00 g | 20% | USDA_SR |
| 1712 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 10.00 g | 20% | USDA_SR |
| 1713 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 10.00 g | 20% | USDA_SR |
| 1714 | Candies, sugar-coated almonds | Sweets | 10.00 g | 20% | USDA_SR |
| 1715 | Crackers, cheese, reduced fat | Baked Products | 10.00 g | 20% | USDA_SR |
| 1716 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 10.00 g | 20% | USDA_SR |
| 1717 | Egg substitute, liquid, fat free | Dairy and Egg Products | 10.00 g | 20% | CNF |
| 1718 | Candies, sugar-coated almonds | Sweets | 10.00 g | 20% | CNF |
| 1719 | Cracker, cheese, reduced fat | Baked Products | 10.00 g | 20% | CNF |
| 1720 | Candies, bars, Alpine White bar with almonds | Sweets | 10.00 g | 20% | CNF |
| 1721 | Cracker, matzo, egg and onion | Baked Products | 10.00 g | 20% | CNF |
| 1722 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 10.00 g | 20% | CNF |
| 1723 | Cracker, matzo, plain | Baked Products | 10.00 g | 20% | CNF |
| 1724 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 10.00 g | 20% | CNF |
| 1725 | Cereal, ready to eat, Shredded Wheat, Barbara's Bakery | Breakfast cereals | 10.00 g | 20% | CNF |
| 1726 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 10.00 g | 20% | CNF |
| 1727 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 9.99 g | 20% | USDA_SR |
| 1728 | Bread, white, commercial, with added fibre, toasted | Baked Products | 9.99 g | 20% | CNF |
| 1729 | Egg, chicken, white, fresh or frozen, cooked | Dairy and Egg Products | 9.99 g | 20% | CNF |
| 1730 | Egg, chicken, white, fresh or frozen, raw | Dairy and Egg Products | 9.99 g | 20% | CNF |
| 1731 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 9.98 g | 20% | USDA_SR |
| 1732 | Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain | Breakfast Cereals | 9.98 g | 20% | USDA_SR |
| 1733 | Nuts, pecans, halves, raw | Nut and Seed Products | 9.96 g | 20% | USDA_FF |
| 1734 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 9.95 g | 20% | USDA_SR |
| 1735 | Bread, spelt, commercial, toasted | Baked Products | 9.94 g | 20% | CNF |
| 1736 | Barley, pearled, raw | Cereal Grains and Pasta | 9.91 g | 20% | USDA_SR |
| 1737 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 9.91 g | 20% | CNF |
| 1738 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 9.91 g | 20% | CNF |
| 1739 | Rolls, hard (includes kaiser) | Baked Products | 9.90 g | 20% | USDA_SR |
| 1740 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 9.90 g | 20% | USDA_SR |
| 1741 | Bagels, multigrain | Baked Products | 9.90 g | 20% | USDA_SR |
| 1742 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 9.90 g | 20% | CNF |
| 1743 | Roll (kaiser), hard | Baked Products | 9.90 g | 20% | CNF |
| 1744 | English muffin, multigrain (also granola), toasted | Baked Products | 9.90 g | 20% | CNF |
| 1745 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 9.89 g | 20% | USDA_SR |
| 1746 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 9.89 g | 20% | CNF |
| 1747 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 9.89 g | 20% | CNF |
| 1748 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 9.88 g | 20% | USDA_SR |
| 1749 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 9.88 g | 20% | CNF |
| 1750 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 9.85 g | 20% | USDA_SR |
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