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 2151–2200 of 3,543 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Broccoli, raw | Vegetables and Vegetable Products | 2.82 g | 6% |
| 2152 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 2.82 g | 6% |
| 2153 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 2.81 g | 6% |
| 2154 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 2.81 g | 6% |
| 2155 | Tamarind, raw | Fruits and fruit juices | 2.80 g | 6% |
| 2156 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 2.80 g | 6% |
| 2157 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 2.80 g | 6% |
| 2158 | Kale, scotch, raw | Vegetables and Vegetable Products | 2.80 g | 6% |
| 2159 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 2.80 g | 6% |
| 2160 | Alcohol, liqueur, coffee and cream (17% alcohol by volume) | Beverages | 2.80 g | 6% |
| 2161 | Pie, cherry, homemade, 2 crust | Baked Products | 2.80 g | 6% |
| 2162 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 2.80 g | 6% |
| 2163 | Hot chocolate with marshmallows, powder, mix | Beverages | 2.80 g | 6% |
| 2164 | Beverage, bean | Legumes and Legume Products | 2.80 g | 6% |
| 2165 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 2.79 g | 6% |
| 2166 | Cookie, brownie, commercial, reduced fat | Baked Products | 2.77 g | 6% |
| 2167 | Soup, cream, onion, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 2.76 g | 6% |
| 2168 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 2.75 g | 6% |
| 2169 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 2.75 g | 6% |
| 2170 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 2.75 g | 6% |
| 2171 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 2.75 g | 6% |
| 2172 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 2.75 g | 6% |
| 2173 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 2.74 g | 5% |
| 2174 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 2.74 g | 5% |
| 2175 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 2.74 g | 5% |
| 2176 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 2.73 g | 5% |
| 2177 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 2.73 g | 5% |
| 2178 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 2.72 g | 5% |
| 2179 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 2.72 g | 5% |
| 2180 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 2.72 g | 5% |
| 2181 | Taro leaves, steamed | Vegetables and Vegetable Products | 2.72 g | 5% |
| 2182 | Collards, boiled, drained | Vegetables and Vegetable Products | 2.71 g | 5% |
| 2183 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 2.71 g | 5% |
| 2184 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 2.71 g | 5% |
| 2185 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 2.71 g | 5% |
| 2186 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 2.71 g | 5% |
| 2187 | Sauce, cheese and salsa, medium | Soups, Sauces and Gravies | 2.70 g | 5% |
| 2188 | Potato, french-fried, cross cut, frozen, unprepared | Vegetables and Vegetable Products | 2.70 g | 5% |
| 2189 | Dandelion greens, raw | Vegetables and Vegetable Products | 2.70 g | 5% |
| 2190 | Pie, blueberry, homemade, 2 crust | Baked Products | 2.70 g | 5% |
| 2191 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 2.70 g | 5% |
| 2192 | Hearts of palm, raw | Vegetables and Vegetable Products | 2.70 g | 5% |
| 2193 | Cereal, hot, oats, large flakes, prepared, Rogers | Breakfast cereals | 2.69 g | 5% |
| 2194 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 2.69 g | 5% |
| 2195 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 2.69 g | 5% |
| 2196 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 2.69 g | 5% |
| 2197 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 2.69 g | 5% |
| 2198 | Cream, table (coffee), 20% M.F. | Dairy and Egg Products | 2.68 g | 5% |
| 2199 | Potato salad, homemade | Vegetables and Vegetable Products | 2.68 g | 5% |
| 2200 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 2.66 g | 5% |
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