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 4,343 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 21.92 g | 44% |
| 202 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 21.91 g | 44% |
| 203 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 21.86 g | 44% |
| 204 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 21.78 g | 44% |
| 205 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 21.75 g | 44% |
| 206 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 21.70 g | 43% |
| 207 | Beans, black, mature seeds, raw | Legumes and Legume Products | 21.60 g | 43% |
| 208 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 21.60 g | 43% |
| 209 | Cheese, goat, semisoft type | Dairy and Egg Products | 21.58 g | 43% |
| 210 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 21.56 g | 43% |
| 211 | Cheese, roquefort | Dairy and Egg Products | 21.54 g | 43% |
| 212 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 21.46 g | 43% |
| 213 | Cheese, mexican, queso anejo | Dairy and Egg Products | 21.44 g | 43% |
| 214 | Nuts, almonds, oil roasted, with salt added, smoke flavor | Nut and Seed Products | 21.43 g | 43% |
| 215 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 21.42 g | 43% |
| 216 | Cheese, blue | Dairy and Egg Products | 21.40 g | 43% |
| 217 | Nuts, almonds, blanched | Nut and Seed Products | 21.40 g | 43% |
| 218 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 21.40 g | 43% |
| 219 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 21.28 g | 43% |
| 220 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 21.25 g | 42% |
| 221 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 21.23 g | 42% |
| 222 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 21.23 g | 42% |
| 223 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 21.23 g | 42% |
| 224 | Chives, freeze-dried | Vegetables and Vegetable Products | 21.20 g | 42% |
| 225 | Nuts, almonds | Nut and Seed Products | 21.15 g | 42% |
| 226 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 21.11 g | 42% |
| 227 | Cheese, American, nonfat or fat free | Dairy and Egg Products | 21.05 g | 42% |
| 228 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 21.05 g | 42% |
| 229 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 21.05 g | 42% |
| 230 | Walrus, liver, raw (Alaska Native) | American Indian/Alaska Native Foods | 21.00 g | 42% |
| 231 | Meatballs, meatless | Legumes and Legume Products | 21.00 g | 42% |
| 232 | Vegetarian meatloaf or patties | Legumes and Legume Products | 21.00 g | 42% |
| 233 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 20.96 g | 42% |
| 234 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 20.96 g | 42% |
| 235 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 20.96 g | 42% |
| 236 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 20.96 g | 42% |
| 237 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 20.96 g | 42% |
| 238 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 20.78 g | 42% |
| 239 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 20.75 g | 42% |
| 240 | Cheese, brie | Dairy and Egg Products | 20.75 g | 42% |
| 241 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 20.62 g | 41% |
| 242 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 20.47 g | 41% |
| 243 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 20.45 g | 41% |
| 244 | Cheese, white, queso blanco | Dairy and Egg Products | 20.38 g | 41% |
| 245 | Tempeh | Legumes and Legume Products | 20.29 g | 41% |
| 246 | Sausage, meatless | Legumes and Legume Products | 20.28 g | 41% |
| 247 | Beverages, tea, instant, unsweetened, powder | Beverages | 20.21 g | 40% |
| 248 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 20.21 g | 40% |
| 249 | Nuts, pistachio nuts, raw | Nut and Seed Products | 20.16 g | 40% |
| 250 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 20.14 g | 40% |
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