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 2101–2150 of 4,343 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Glutino, Gluten Free Wafers, Milk Chocolate | Baked Products | 4.06 g | 8% |
| 2102 | Cookies, gluten-free, chocolate wafer | Baked Products | 4.06 g | 8% |
| 2103 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 4.06 g | 8% |
| 2104 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 4.05 g | 8% |
| 2105 | Cookies, oatmeal, reduced fat | Baked Products | 4.02 g | 8% |
| 2106 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 4.02 g | 8% |
| 2107 | Light Ice Cream, soft serve, blended with milk chocolate candies | Fast Foods | 4.02 g | 8% |
| 2108 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 4.01 g | 8% |
| 2109 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 4.01 g | 8% |
| 2110 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 4.01 g | 8% |
| 2111 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 4.01 g | 8% |
| 2112 | Frozen yogurts, vanilla, soft-serve | Sweets | 4.00 g | 8% |
| 2113 | Frozen yogurts, chocolate, soft-serve | Sweets | 4.00 g | 8% |
| 2114 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 4.00 g | 8% |
| 2115 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 4.00 g | 8% |
| 2116 | Cake, pudding-type, yellow, dry mix | Baked Products | 4.00 g | 8% |
| 2117 | Cookies, brownies, dry mix, regular | Baked Products | 4.00 g | 8% |
| 2118 | Cookies, graham crackers, chocolate-coated | Baked Products | 4.00 g | 8% |
| 2119 | Cookies, sugar, refrigerated dough | Baked Products | 4.00 g | 8% |
| 2120 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 3.99 g | 8% |
| 2121 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 3.99 g | 8% |
| 2122 | Tart, breakfast, low fat | Baked Products | 3.99 g | 8% |
| 2123 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 3.99 g | 8% |
| 2124 | Egg custards, dry mix, prepared with whole milk | Sweets | 3.99 g | 8% |
| 2125 | Wild rice, cooked | Cereal Grains and Pasta | 3.99 g | 8% |
| 2126 | Ice creams, BREYERS, No Sugar Added, Butter Pecan | Sweets | 3.99 g | 8% |
| 2127 | Spices, cinnamon, ground | Spices and Herbs | 3.99 g | 8% |
| 2128 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 3.98 g | 8% |
| 2129 | Yogurt, fruit, low fat,9 g protein/8 oz | Dairy and Egg Products | 3.98 g | 8% |
| 2130 | Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 3.98 g | 8% |
| 2131 | Cookies, chocolate chip, refrigerated dough | Baked Products | 3.98 g | 8% |
| 2132 | Light Ice Cream, soft serve, blended with cookie pieces | Fast Foods | 3.97 g | 8% |
| 2133 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 3.97 g | 8% |
| 2134 | Ice creams, vanilla, light, no sugar added | Sweets | 3.97 g | 8% |
| 2135 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 3.96 g | 8% |
| 2136 | Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim) | Dairy and Egg Products | 3.96 g | 8% |
| 2137 | Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 3.95 g | 8% |
| 2138 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A | Dairy and Egg Products | 3.95 g | 8% |
| 2139 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 3.95 g | 8% |
| 2140 | Candies, HEATH BITES | Sweets | 3.94 g | 8% |
| 2141 | Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 3.93 g | 8% |
| 2142 | Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S | Breakfast Cereals | 3.92 g | 8% |
| 2143 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 3.91 g | 8% |
| 2144 | Candies, sweet chocolate | Sweets | 3.90 g | 8% |
| 2145 | Mouse nuts, roots (Alaska Native) | American Indian/Alaska Native Foods | 3.90 g | 8% |
| 2146 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Vanilla Sandwich | Sweets | 3.90 g | 8% |
| 2147 | Babyfood, peas, dices, toddler | Baby Foods | 3.90 g | 8% |
| 2148 | Babyfood, cereal, rice, with honey, prepared with whole milk | Baby Foods | 3.90 g | 8% |
| 2149 | Cake, gingerbread, prepared from recipe | Baked Products | 3.90 g | 8% |
| 2150 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 3.90 g | 8% |
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