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 1951–2000 of 4,343 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 4.58 g | 9% |
| 1952 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 4.58 g | 9% |
| 1953 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 4.56 g | 9% |
| 1954 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 4.55 g | 9% |
| 1955 | Eggnog | Dairy and Egg Products | 4.55 g | 9% |
| 1956 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 4.55 g | 9% |
| 1957 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients | Beverages | 4.55 g | 9% |
| 1958 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 4.55 g | 9% |
| 1959 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 4.54 g | 9% |
| 1960 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 4.54 g | 9% |
| 1961 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 4.54 g | 9% |
| 1962 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 4.54 g | 9% |
| 1963 | Desserts, flan, caramel custard, prepared-from-recipe | Sweets | 4.53 g | 9% |
| 1964 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 4.53 g | 9% |
| 1965 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 4.52 g | 9% |
| 1966 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 4.52 g | 9% |
| 1967 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 4.51 g | 9% |
| 1968 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP | Breakfast Cereals | 4.51 g | 9% |
| 1969 | Toppings, nuts in syrup | Sweets | 4.50 g | 9% |
| 1970 | Ice creams, BREYERS, No Sugar Added, French Vanilla | Sweets | 4.50 g | 9% |
| 1971 | KRAFT BREAKSTONE'S Reduced Fat Sour Cream | Dairy and Egg Products | 4.50 g | 9% |
| 1972 | Seasoning mix, dry, taco, original | Spices and Herbs | 4.50 g | 9% |
| 1973 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 4.50 g | 9% |
| 1974 | Cookies, vanilla sandwich with creme filling | Baked Products | 4.50 g | 9% |
| 1975 | Pie, pumpkin, prepared from recipe | Baked Products | 4.50 g | 9% |
| 1976 | Archway Home Style Cookies, Dutch Cocoa | Baked Products | 4.50 g | 9% |
| 1977 | Cookie, chocolate, with icing or coating | Baked Products | 4.50 g | 9% |
| 1978 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 4.50 g | 9% |
| 1979 | Pie, pecan, commercially prepared | Baked Products | 4.50 g | 9% |
| 1980 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 4.49 g | 9% |
| 1981 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.49 g | 9% |
| 1982 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.49 g | 9% |
| 1983 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 4.48 g | 9% |
| 1984 | Ice creams, vanilla, fat free | Sweets | 4.48 g | 9% |
| 1985 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 4.47 g | 9% |
| 1986 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 4.47 g | 9% |
| 1987 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES | Breakfast Cereals | 4.46 g | 9% |
| 1988 | Cinnamon buns, frosted (includes honey buns) | Baked Products | 4.45 g | 9% |
| 1989 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES | Breakfast Cereals | 4.45 g | 9% |
| 1990 | Baking chocolate, MARS SNACKFOOD US, M&M's Semisweet Chocolate Mini Baking Bits | Sweets | 4.44 g | 9% |
| 1991 | Cereals ready-to-eat, QUAKER, Christmas Crunch | Breakfast Cereals | 4.44 g | 9% |
| 1992 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 4.42 g | 9% |
| 1993 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 4.42 g | 9% |
| 1994 | Corn pudding, home prepared | Vegetables and Vegetable Products | 4.42 g | 9% |
| 1995 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 4.41 g | 9% |
| 1996 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 4.41 g | 9% |
| 1997 | Archway Home Style Cookies, Frosty Lemon | Baked Products | 4.41 g | 9% |
| 1998 | Fat free ice cream, no sugar added, flavors other than chocolate | Dairy and Egg Products | 4.41 g | 9% |
| 1999 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | Breakfast Cereals | 4.41 g | 9% |
| 2000 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 4.40 g | 9% |
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