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 4,343 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Soy protein isolate, potassium type | Legumes and Legume Products | 88.32 g | 177% |
| 2 | Soy protein isolate | Legumes and Legume Products | 88.32 g | 177% |
| 3 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 84.08 g | 168% |
| 4 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 82.40 g | 165% |
| 5 | Egg, white, dried | Dairy and Egg Products | 81.10 g | 162% |
| 6 | Beverages, Protein powder whey based | Beverages | 78.13 g | 156% |
| 7 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 76.92 g | 154% |
| 8 | Vital wheat gluten | Cereal Grains and Pasta | 75.16 g | 150% |
| 9 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 66.67 g | 133% |
| 10 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 63.63 g | 127% |
| 11 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 63.63 g | 127% |
| 12 | Beverages, Whey protein powder isolate | Beverages | 58.14 g | 116% |
| 13 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 57.47 g | 115% |
| 14 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 56.19 g | 112% |
| 15 | Beverages, Protein powder soy based | Beverages | 55.56 g | 111% |
| 16 | Egg substitute, powder | Dairy and Egg Products | 55.50 g | 111% |
| 17 | Beverages, nutritional shake mix, high protein, powder | Beverages | 53.57 g | 107% |
| 18 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 52.47 g | 105% |
| 19 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 52.43 g | 105% |
| 20 | Peanut flour, defatted | Legumes and Legume Products | 52.20 g | 104% |
| 21 | Soy flour, defatted | Legumes and Legume Products | 51.46 g | 103% |
| 22 | Seeds, sesame flour, low-fat | Nut and Seed Products | 50.14 g | 100% |
| 23 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 50.00 g | 100% |
| 24 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 49.83 g | 100% |
| 25 | Soy flour, low-fat | Legumes and Legume Products | 49.81 g | 100% |
| 26 | Soy meal, defatted, raw | Legumes and Legume Products | 49.20 g | 98% |
| 27 | Seeds, cottonseed meal, partially defatted (glandless) | Nut and Seed Products | 49.10 g | 98% |
| 28 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 48.17 g | 96% |
| 29 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 48.06 g | 96% |
| 30 | Egg, whole, dried | Dairy and Egg Products | 48.05 g | 96% |
| 31 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 47.62 g | 95% |
| 32 | Protein supplement, milk based, Muscle Milk, powder | Dairy and Egg Products | 45.71 g | 91% |
| 33 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 43.32 g | 87% |
| 34 | Meat extender | Legumes and Legume Products | 41.71 g | 83% |
| 35 | Cheese, parmesan, low sodium | Dairy and Egg Products | 41.60 g | 83% |
| 36 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 40.96 g | 82% |
| 37 | Leavening agents, yeast, baker's, active dry | Baked Products | 40.44 g | 81% |
| 38 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 40.32 g | 81% |
| 39 | Parmesan cheese topping, fat free | Dairy and Egg Products | 40.00 g | 80% |
| 40 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 38.55 g | 77% |
| 41 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 38.55 g | 77% |
| 42 | Soy flour, full-fat, roasted | Legumes and Legume Products | 38.09 g | 76% |
| 43 | Cheese, parmesan, shredded | Dairy and Egg Products | 37.86 g | 76% |
| 44 | Soy flour, full-fat, raw | Legumes and Legume Products | 37.81 g | 76% |
| 45 | Soybeans, mature seeds, raw | Legumes and Legume Products | 36.49 g | 73% |
| 46 | Lupins, mature seeds, raw | Legumes and Legume Products | 36.17 g | 72% |
| 47 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 36.16 g | 72% |
| 48 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 36.16 g | 72% |
| 49 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | Dairy and Egg Products | 35.80 g | 72% |
| 50 | Cheese, parmesan, hard | Dairy and Egg Products | 35.75 g | 72% |
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