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 3,543 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Spices, tarragon, dried | Spices and Herbs | 22.77 g | 46% |
| 152 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 22.60 g | 45% |
| 153 | Beans, kidney, dark red, raw | Legumes and Legume Products | 22.53 g | 45% |
| 154 | Spices, parsley, dried | Spices and Herbs | 22.42 g | 45% |
| 155 | Instant breakfast, powder | Beverages | 22.40 g | 45% |
| 156 | Chickpea flour (besan) | Legumes and Legume Products | 22.39 g | 45% |
| 157 | Beans, navy, raw | Legumes and Legume Products | 22.33 g | 45% |
| 158 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 22.21 g | 44% |
| 159 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 22.21 g | 44% |
| 160 | Cheese, processed product, cheddar, slices, low sodium | Dairy and Egg Products | 22.20 g | 44% |
| 161 | Cheese, mozzarella, (52% water, 22.5% M.F.) | Dairy and Egg Products | 22.17 g | 44% |
| 162 | Beans, yellow, raw | Legumes and Legume Products | 22.00 g | 44% |
| 163 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 21.93 g | 44% |
| 164 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 21.92 g | 44% |
| 165 | Beans, great northern, raw | Legumes and Legume Products | 21.86 g | 44% |
| 166 | Peas, pigeon (red gram), raw | Legumes and Legume Products | 21.70 g | 43% |
| 167 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 21.60 g | 43% |
| 168 | Beans, black, mature seeds, raw | Legumes and Legume Products | 21.60 g | 43% |
| 169 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 21.58 g | 43% |
| 170 | Cheese, Mexican, queso chihuahua | Dairy and Egg Products | 21.56 g | 43% |
| 171 | Babyfood, cereal, soya, with fruit, dry | Babyfoods | 21.55 g | 43% |
| 172 | Cheese, roquefort (blue) | Dairy and Egg Products | 21.54 g | 43% |
| 173 | Beans, lima, dry, large, raw | Legumes and Legume Products | 21.46 g | 43% |
| 174 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 21.44 g | 43% |
| 175 | Nuts, almonds, oil roasted, smoke flavour, salt added | Nuts and Seeds | 21.43 g | 43% |
| 176 | Beans, pinto, raw | Legumes and Legume Products | 21.42 g | 43% |
| 177 | Cheese, blue | Dairy and Egg Products | 21.40 g | 43% |
| 178 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 21.40 g | 43% |
| 179 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 21.28 g | 43% |
| 180 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 21.25 g | 42% |
| 181 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 21.23 g | 42% |
| 182 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 21.23 g | 42% |
| 183 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 21.23 g | 42% |
| 184 | Chives, freeze-dried | Vegetables and Vegetable Products | 21.20 g | 42% |
| 185 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 21.15 g | 42% |
| 186 | Beans, small white, raw | Legumes and Legume Products | 21.11 g | 42% |
| 187 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 21.00 g | 42% |
| 188 | Meatless, meatballs | Legumes and Legume Products | 21.00 g | 42% |
| 189 | Beans, pink, raw | Legumes and Legume Products | 20.96 g | 42% |
| 190 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 20.96 g | 42% |
| 191 | Nuts, almond butter, plain, salted | Nuts and Seeds | 20.96 g | 42% |
| 192 | Nuts, almond butter, plain | Nuts and Seeds | 20.96 g | 42% |
| 193 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 20.96 g | 42% |
| 194 | Nuts, pistachio nuts, dry roasted | Nuts and Seeds | 20.95 g | 42% |
| 195 | Nuts, pistachio nuts, dry roasted, salted | Nuts and Seeds | 20.95 g | 42% |
| 196 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 20.78 g | 42% |
| 197 | Cheese, brie | Dairy and Egg Products | 20.75 g | 42% |
| 198 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 20.62 g | 41% |
| 199 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 20.49 g | 41% |
| 200 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 20.47 g | 41% |
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