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 2001–2050 of 4,343 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Cake, gingerbread, dry mix | Baked Products | 4.40 g | 9% |
| 2002 | Pie, banana cream, prepared from recipe | Baked Products | 4.40 g | 9% |
| 2003 | Yogurt, fruit variety, nonfat, fortified with vitamin D | Dairy and Egg Products | 4.40 g | 9% |
| 2004 | Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener | Dairy and Egg Products | 4.40 g | 9% |
| 2005 | Cake, yellow, unenriched, dry mix | Baked Products | 4.40 g | 9% |
| 2006 | Breakfast bar, corn flake crust with fruit | Snacks | 4.40 g | 9% |
| 2007 | Heinz, Weight Watcher, Chocolate Eclair, frozen | Baked Products | 4.40 g | 9% |
| 2008 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 4.40 g | 9% |
| 2009 | Frozen novelties, ice cream type, chocolate or caramel covered, with nuts | Sweets | 4.40 g | 9% |
| 2010 | Snacks, FARLEY CANDY, FARLEY Fruit Snacks, with vitamins A, C, and E | Snacks | 4.40 g | 9% |
| 2011 | Quinoa, cooked | Cereal Grains and Pasta | 4.40 g | 9% |
| 2012 | Candies, NESTLE, RAISINETS Chocolate Covered Raisins | Sweets | 4.40 g | 9% |
| 2013 | Yogurt, fruit variety, nonfat | Dairy and Egg Products | 4.40 g | 9% |
| 2014 | Nutritional supplement for people with diabetes, liquid | Dairy and Egg Products | 4.40 g | 9% |
| 2015 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 4.39 g | 9% |
| 2016 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 4.39 g | 9% |
| 2017 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 4.39 g | 9% |
| 2018 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 4.38 g | 9% |
| 2019 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 4.37 g | 9% |
| 2020 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce | Dairy and Egg Products | 4.37 g | 9% |
| 2021 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 4.37 g | 9% |
| 2022 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 4.37 g | 9% |
| 2023 | Archway Home Style Cookies, Raspberry Filled | Baked Products | 4.35 g | 9% |
| 2024 | Archway Home Style Cookies, Strawberry Filled | Baked Products | 4.35 g | 9% |
| 2025 | Pillsbury, Cinnamon Rolls with Icing, refrigerated dough | Baked Products | 4.34 g | 9% |
| 2026 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 4.33 g | 9% |
| 2027 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 4.33 g | 9% |
| 2028 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 4.33 g | 9% |
| 2029 | Fast foods, nachos, with cheese | Fast Foods | 4.32 g | 9% |
| 2030 | TACO BELL, Nachos | Fast Foods | 4.32 g | 9% |
| 2031 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 4.32 g | 9% |
| 2032 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 4.32 g | 9% |
| 2033 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 4.31 g | 9% |
| 2034 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.31 g | 9% |
| 2035 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 4.31 g | 9% |
| 2036 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.31 g | 9% |
| 2037 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Fudge Bar, 98% fat free, no sugar added | Sweets | 4.31 g | 9% |
| 2038 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 4.31 g | 9% |
| 2039 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 4.30 g | 9% |
| 2040 | Milk dessert, frozen, milk-fat free, chocolate | Sweets | 4.30 g | 9% |
| 2041 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 4.30 g | 9% |
| 2042 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 4.30 g | 9% |
| 2043 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 4.29 g | 9% |
| 2044 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 4.29 g | 9% |
| 2045 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 4.29 g | 9% |
| 2046 | Ice cream sandwich | Dairy and Egg Products | 4.29 g | 9% |
| 2047 | Ice cream sandwich, made with light ice cream, vanilla | Dairy and Egg Products | 4.29 g | 9% |
| 2048 | Archway Home Style Cookies, Chocolate Chip Ice Box | Baked Products | 4.28 g | 9% |
| 2049 | Candies, MARS SNACKFOOD US, MILKY WAY Caramels, milk chocolate covered | Sweets | 4.28 g | 9% |
| 2050 | Candies, MARS SNACKFOOD US, M&M's Crispy Chocolate Candies | Sweets | 4.28 g | 9% |
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