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 340 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Mushroom, beech | Vegetables and Vegetable Products | 2.18 g | 4% |
| 202 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 2.06 g | 4% |
| 203 | Cream, heavy | Dairy and Egg Products | 2.02 g | 4% |
| 204 | Beans, snap, green, raw | Vegetables and Vegetable Products | 1.97 g | 4% |
| 205 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 1.81 g | 4% |
| 206 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 1.81 g | 4% |
| 207 | Beets, raw | Vegetables and Vegetable Products | 1.69 g | 3% |
| 208 | Arugula, baby, raw | Vegetables and Vegetable Products | 1.65 g | 3% |
| 209 | Cauliflower, raw | Vegetables and Vegetable Products | 1.64 g | 3% |
| 210 | Beet greens, raw | Vegetables and Vegetable Products | 1.61 g | 3% |
| 211 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 1.58 g | 3% |
| 212 | Tomato, puree, canned | Vegetables and Vegetable Products | 1.58 g | 3% |
| 213 | Blackberries, raw | Fruits and Fruit Juices | 1.53 g | 3% |
| 214 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 1.47 g | 3% |
| 215 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 1.44 g | 3% |
| 216 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 1.44 g | 3% |
| 217 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 1.44 g | 3% |
| 218 | Asparagus, green, raw | Vegetables and Vegetable Products | 1.44 g | 3% |
| 219 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 1.43 g | 3% |
| 220 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 1.41 g | 3% |
| 221 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 1.38 g | 3% |
| 222 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 1.35 g | 3% |
| 223 | Radicchio, raw | Vegetables and Vegetable Products | 1.31 g | 3% |
| 224 | Parsnips, raw | Vegetables and Vegetable Products | 1.27 g | 3% |
| 225 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 1.25 g | 2% |
| 226 | Cabbage, red, raw | Vegetables and Vegetable Products | 1.24 g | 2% |
| 227 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 1.24 g | 2% |
| 228 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 1.24 g | 2% |
| 229 | Plantains, underripe, raw | Fruits and Fruit Juices | 1.23 g | 2% |
| 230 | Plantains, overripe, raw | Fruits and Fruit Juices | 1.17 g | 2% |
| 231 | Plantains, ripe, raw | Fruits and Fruit Juices | 1.16 g | 2% |
| 232 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 1.15 g | 2% |
| 233 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 1.15 g | 2% |
| 234 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 1.15 g | 2% |
| 235 | Ketchup, restaurant | Vegetables and Vegetable Products | 1.11 g | 2% |
| 236 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 1.09 g | 2% |
| 237 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 1.06 g | 2% |
| 238 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 1.06 g | 2% |
| 239 | Kiwifruit, green, raw | Fruits and Fruit Juices | 1.06 g | 2% |
| 240 | Nectarines, raw | Fruits and Fruit Juices | 1.06 g | 2% |
| 241 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 1.04 g | 2% |
| 242 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 1.04 g | 2% |
| 243 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 1.04 g | 2% |
| 244 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 1.02 g | 2% |
| 245 | Raspberries, raw | Fruits and Fruit Juices | 1.01 g | 2% |
| 246 | Raspberries, raw | Fruits and Fruit Juices | 1.01 g | 2% |
| 247 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 1.01 g | 2% |
| 248 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.98 g | 2% |
| 249 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 0.98 g | 2% |
| 250 | Cabbage, green, raw | Vegetables and Vegetable Products | 0.96 g | 2% |
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