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 151–200 of 8,226 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 151 | Cheese, parmesan, grated | Dairy and Egg Products | 29.60 g | 59% | USDA_FF |
| 152 | Elk, free range, ground, cooked patties (Shoshone Bannock) | American Indian/Alaska Native Foods | 29.45 g | 59% | USDA_SR |
| 153 | Cereals ready-to-eat, wheat germ, toasted, plain | Breakfast Cereals | 29.10 g | 58% | USDA_SR |
| 154 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 29.10 g | 58% | CNF |
| 155 | DENNY'S, top sirloin steak | Restaurant Foods | 28.90 g | 58% | USDA_SR |
| 156 | Cheese, parmesan, grated | Dairy and Egg Products | 28.42 g | 57% | USDA_SR |
| 157 | Cheese, parmesan, dry grated | Dairy and Egg Products | 28.42 g | 57% | CNF |
| 158 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 28.40 g | 57% | USDA_SR |
| 159 | Cheese, swiss, low fat | Dairy and Egg Products | 28.40 g | 57% | USDA_SR |
| 160 | Cheese, swiss, low sodium | Dairy and Egg Products | 28.40 g | 57% | USDA_SR |
| 161 | Cheese, swiss, low fat | Dairy and Egg Products | 28.40 g | 57% | CNF |
| 162 | Cheese, swiss, low sodium | Dairy and Egg Products | 28.40 g | 57% | CNF |
| 163 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 28.33 g | 57% | USDA_SR |
| 164 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 28.33 g | 57% | CNF |
| 165 | Cheese, monterey, low fat | Dairy and Egg Products | 28.20 g | 56% | USDA_SR |
| 166 | Cheese, monterey, low fat | Dairy and Egg Products | 28.20 g | 56% | CNF |
| 167 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 28.03 g | 56% | USDA_SR |
| 168 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 28.03 g | 56% | USDA_SR |
| 169 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 28.03 g | 56% | CNF |
| 170 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 28.03 g | 56% | CNF |
| 171 | Peanuts, spanish, oil-roasted, without salt | Legumes and Legume Products | 28.01 g | 56% | USDA_SR |
| 172 | Peanuts, spanish, oil-roasted, with salt | Legumes and Legume Products | 28.01 g | 56% | USDA_SR |
| 173 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 28.01 g | 56% | CNF |
| 174 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 28.01 g | 56% | CNF |
| 175 | Snack, BALANCE, original bar | Snacks | 28.00 g | 56% | USDA_SR |
| 176 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | Beverages | 27.87 g | 56% | USDA_SR |
| 177 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 27.50 g | 55% | USDA_SR |
| 178 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 27.50 g | 55% | CNF |
| 179 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 27.35 g | 55% | USDA_SR |
| 180 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 27.20 g | 54% | CNF |
| 181 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 27.04 g | 54% | USDA_SR |
| 182 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 27.04 g | 54% | USDA_SR |
| 183 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 27.04 g | 54% | CNF |
| 184 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 27.04 g | 54% | CNF |
| 185 | Cheese, swiss | Dairy and Egg Products | 27.00 g | 54% | USDA_FF |
| 186 | Cheese, swiss | Dairy and Egg Products | 27.00 g | 54% | USDA_FF |
| 187 | Cheese, swiss | Dairy and Egg Products | 26.96 g | 54% | USDA_SR |
| 188 | Cheese, swiss (emmental) | Dairy and Egg Products | 26.93 g | 54% | CNF |
| 189 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 26.85 g | 54% | USDA_SR |
| 190 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 26.80 g | 54% | USDA_FF |
| 191 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 26.80 g | 54% | USDA_FF |
| 192 | Spices, parsley, dried | Spices and Herbs | 26.63 g | 53% | USDA_SR |
| 193 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ | Breakfast Cereals | 26.55 g | 53% | USDA_SR |
| 194 | Snacks, soy chips or crisps, salted | Snacks | 26.50 g | 53% | USDA_SR |
| 195 | Snacks, soy chips or crisps, salted | Snacks | 26.50 g | 53% | CNF |
| 196 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 26.32 g | 53% | USDA_SR |
| 197 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 26.32 g | 53% | USDA_SR |
| 198 | Milk, dry whole | Dairy and Egg Products | 26.32 g | 53% | CNF |
| 199 | Flour, almond | Nut and Seed Products | 26.24 g | 52% | USDA_FF |
| 200 | Peanuts, spanish, raw | Legumes and Legume Products | 26.15 g | 52% | USDA_SR |
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