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 1–50 of 3,543 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 82.40 g | 165% |
| 2 | Egg, chicken, white, dried | Dairy and Egg Products | 81.10 g | 162% |
| 3 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 80.69 g | 161% |
| 4 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 80.69 g | 161% |
| 5 | Beverage, protein powder, whey based, powder | Beverages | 78.13 g | 156% |
| 6 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 76.92 g | 154% |
| 7 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 75.16 g | 150% |
| 8 | Beverage, whey protein isolate, powder | Beverages | 58.14 g | 116% |
| 9 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 58.13 g | 116% |
| 10 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 58.13 g | 116% |
| 11 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 57.47 g | 115% |
| 12 | Plant-based beverage, protein powder, soy based, powder | Beverages | 55.56 g | 111% |
| 13 | Egg substitute, powder | Dairy and Egg Products | 55.50 g | 111% |
| 14 | Beverages, high protein powder | Beverages | 53.57 g | 107% |
| 15 | Peanut flour, defatted, salted | Legumes and Legume Products | 52.20 g | 104% |
| 16 | Seeds, sesame flour, low fat | Nuts and Seeds | 50.14 g | 100% |
| 17 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 49.83 g | 100% |
| 18 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 49.10 g | 98% |
| 19 | Egg, chicken, dried, whole | Dairy and Egg Products | 48.37 g | 97% |
| 20 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 48.17 g | 96% |
| 21 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 48.06 g | 96% |
| 22 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 47.94 g | 96% |
| 23 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 47.94 g | 96% |
| 24 | Soy flour, defatted | Legumes and Legume Products | 47.01 g | 94% |
| 25 | Soy flour, low fat | Legumes and Legume Products | 45.51 g | 91% |
| 26 | Soy meal, defatted, raw | Legumes and Legume Products | 44.95 g | 90% |
| 27 | Cheese, parmesan, low sodium | Dairy and Egg Products | 41.60 g | 83% |
| 28 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 40.96 g | 82% |
| 29 | Leavening agent, yeast, baker's, active, dry | Baked Products | 40.44 g | 81% |
| 30 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 40.32 g | 81% |
| 31 | Soybeans, dry, roasted | Legumes and Legume Products | 39.58 g | 79% |
| 32 | Nuts, almond meal, partially defatted, salted | Nuts and Seeds | 39.50 g | 79% |
| 33 | Nuts, almond meal, partially defatted | Nuts and Seeds | 39.50 g | 79% |
| 34 | Cheese, parmesan, shredded | Dairy and Egg Products | 37.86 g | 76% |
| 35 | Soybeans, dry, raw | Legumes and Legume Products | 36.49 g | 73% |
| 36 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 36.22 g | 72% |
| 37 | Lupins, raw | Legumes and Legume Products | 36.17 g | 72% |
| 38 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 36.16 g | 72% |
| 39 | Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener | Beverages | 35.80 g | 72% |
| 40 | Cheese, parmesan, hard | Dairy and Egg Products | 35.75 g | 72% |
| 41 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 35.62 g | 71% |
| 42 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 35.22 g | 70% |
| 43 | Soybean kernels, roasted, salted | Legumes and Legume Products | 35.22 g | 70% |
| 44 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 35.10 g | 70% |
| 45 | Soy flour, full-fat, roasted | Legumes and Legume Products | 34.80 g | 70% |
| 46 | Soy flour, full-fat, raw | Legumes and Legume Products | 34.54 g | 69% |
| 47 | Milk, dry, buttermilk, sweet cream | Dairy and Egg Products | 34.30 g | 69% |
| 48 | Peanut flour, low-fat | Legumes and Legume Products | 33.80 g | 68% |
| 49 | Egg, chicken, yolk, dried | Dairy and Egg Products | 33.73 g | 67% |
| 50 | Seeds, hemp seeds, hulled | Nuts and Seeds | 32.73 g | 65% |
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