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 201–250 of 3,543 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 20.45 g | 41% |
| 202 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 20.38 g | 41% |
| 203 | Nuts, pistachio nuts, raw | Nuts and Seeds | 20.27 g | 41% |
| 204 | Tea, instant, unsweetened, powder | Beverages | 20.21 g | 40% |
| 205 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 20.21 g | 40% |
| 206 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 20.06 g | 40% |
| 207 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 20.06 g | 40% |
| 208 | Cheese, limburger | Dairy and Egg Products | 20.05 g | 40% |
| 209 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 20.04 g | 40% |
| 210 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 20.04 g | 40% |
| 211 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 20.04 g | 40% |
| 212 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 20.00 g | 40% |
| 213 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 20.00 g | 40% |
| 214 | Spices, dill weed, dried | Spices and Herbs | 19.96 g | 40% |
| 215 | Spices, spearmint, dried | Spices and Herbs | 19.93 g | 40% |
| 216 | Instant breakfast, powder, chocolate | Beverages | 19.90 g | 40% |
| 217 | Beans, adzuki, raw | Legumes and Legume Products | 19.87 g | 40% |
| 218 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 19.86 g | 40% |
| 219 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 19.86 g | 40% |
| 220 | Cheese, processed product, cheddar, reduced fat, slices | Dairy and Egg Products | 19.85 g | 40% |
| 221 | Cheese, camembert | Dairy and Egg Products | 19.80 g | 40% |
| 222 | Spices, caraway seed | Spices and Herbs | 19.77 g | 40% |
| 223 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 19.66 g | 39% |
| 224 | Wiener (frankfurter), meatless | Legumes and Legume Products | 19.61 g | 39% |
| 225 | Sweets, cocoa, powder, unsweetened | Sweets | 19.60 g | 39% |
| 226 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 19.33 g | 39% |
| 227 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 19.33 g | 39% |
| 228 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 19.04 g | 38% |
| 229 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 19.04 g | 38% |
| 230 | Beans, french, mature seeds, raw | Legumes and Legume Products | 18.81 g | 38% |
| 231 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 18.55 g | 37% |
| 232 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 18.55 g | 37% |
| 233 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 18.54 g | 37% |
| 234 | Meatless, sausage | Legumes and Legume Products | 18.53 g | 37% |
| 235 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 18.52 g | 37% |
| 236 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 18.30 g | 37% |
| 237 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 18.29 g | 37% |
| 238 | Nuts, cashew nuts, raw | Nuts and Seeds | 18.22 g | 36% |
| 239 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 18.20 g | 36% |
| 240 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 18.19 g | 36% |
| 241 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 18.17 g | 36% |
| 242 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 18.13 g | 36% |
| 243 | Babyfood, cereal, oat, with milk powder, dry | Babyfoods | 18.11 g | 36% |
| 244 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 18.10 g | 36% |
| 245 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 18.08 g | 36% |
| 246 | Spices, celery seed | Spices and Herbs | 18.07 g | 36% |
| 247 | Spices, poppy seed | Spices and Herbs | 17.99 g | 36% |
| 248 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 17.95 g | 36% |
| 249 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 17.93 g | 36% |
| 250 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 17.90 g | 36% |
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