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 2701–2750 of 8,226 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2701 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 7.13 g | 14% | USDA_SR |
| 2702 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 7.13 g | 14% | CNF |
| 2703 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | Breakfast Cereals | 7.12 g | 14% | USDA_SR |
| 2704 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 7.12 g | 14% | USDA_SR |
| 2705 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 7.11 g | 14% | USDA_SR |
| 2706 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 7.11 g | 14% | USDA_SR |
| 2707 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 7.11 g | 14% | USDA_SR |
| 2708 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 7.11 g | 14% | USDA_SR |
| 2709 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 7.11 g | 14% | CNF |
| 2710 | Sweet rolls, cheese | Baked Products | 7.10 g | 14% | USDA_SR |
| 2711 | Muffins, corn, prepared from recipe, made with low fat (2%) milk | Baked Products | 7.10 g | 14% | USDA_SR |
| 2712 | Keebler, Keebler Chocolate Graham SELECTS | Baked Products | 7.10 g | 14% | USDA_SR |
| 2713 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | Breakfast Cereals | 7.10 g | 14% | USDA_SR |
| 2714 | Phyllo dough | Baked Products | 7.10 g | 14% | USDA_SR |
| 2715 | Muffins, wheat bran, dry mix | Baked Products | 7.10 g | 14% | USDA_SR |
| 2716 | Crackers, multigrain | Baked Products | 7.10 g | 14% | USDA_SR |
| 2717 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH | Breakfast Cereals | 7.10 g | 14% | USDA_SR |
| 2718 | Potato chips, without salt, reduced fat | Snacks | 7.10 g | 14% | USDA_SR |
| 2719 | Snacks, potato chips, reduced fat | Snacks | 7.10 g | 14% | USDA_SR |
| 2720 | Cheese spread, cream cheese base | Dairy and Egg Products | 7.10 g | 14% | USDA_SR |
| 2721 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 7.10 g | 14% | USDA_SR |
| 2722 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 7.10 g | 14% | USDA_SR |
| 2723 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 7.10 g | 14% | USDA_SR |
| 2724 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 7.10 g | 14% | USDA_SR |
| 2725 | Cracker, multigrain | Baked Products | 7.10 g | 14% | CNF |
| 2726 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 7.10 g | 14% | CNF |
| 2727 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 7.10 g | 14% | CNF |
| 2728 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 7.10 g | 14% | CNF |
| 2729 | Snacks, tortilla chips, plain | Snacks | 7.10 g | 14% | CNF |
| 2730 | Sweet roll, cheese | Baked Products | 7.10 g | 14% | CNF |
| 2731 | Phyllo dough | Baked Products | 7.10 g | 14% | CNF |
| 2732 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 7.10 g | 14% | CNF |
| 2733 | Muffin, corn, homemade, with 2% milk | Baked Products | 7.10 g | 14% | CNF |
| 2734 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 7.10 g | 14% | CNF |
| 2735 | Fast food, biscuit | Fast Foods | 7.08 g | 14% | USDA_SR |
| 2736 | Fast food, biscuit | Fast Foods | 7.08 g | 14% | CNF |
| 2737 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 7.07 g | 14% | USDA_SR |
| 2738 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 7.07 g | 14% | USDA_SR |
| 2739 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 7.07 g | 14% | USDA_SR |
| 2740 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 7.07 g | 14% | USDA_SR |
| 2741 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 7.07 g | 14% | CNF |
| 2742 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 7.07 g | 14% | CNF |
| 2743 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 7.07 g | 14% | CNF |
| 2744 | Burrito, bean and cheese, frozen | Mixed Dishes | 7.07 g | 14% | CNF |
| 2745 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 7.07 g | 14% | CNF |
| 2746 | Bread, pound cake type, pan de torta salvadoran | Baked Products | 7.06 g | 14% | USDA_SR |
| 2747 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 7.06 g | 14% | CNF |
| 2748 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 7.05 g | 14% | USDA_SR |
| 2749 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 7.05 g | 14% | USDA_SR |
| 2750 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 7.05 g | 14% | USDA_SR |
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