Foods high in Protein (USDA SR Legacy)

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.

FDA daily value: 50 g

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Showing 51–100 of 7,460 foods

#	Food	Category	Per 100 g	% DV
51	Fish, herring, Pacific, flesh, air-dried, packed in oil (Alaska Native)	American Indian/Alaska Native Foods	44.50 g	89%
52	Soybeans, mature seeds, dry roasted	Legumes and Legume Products	43.32 g	87%
53	Meat extender	Legumes and Legume Products	41.71 g	83%
54	Cheese, parmesan, low sodium	Dairy and Egg Products	41.60 g	83%
55	Seeds, cottonseed flour, partially defatted (glandless)	Nut and Seed Products	40.96 g	82%
56	Leavening agents, yeast, baker's, active dry	Baked Products	40.44 g	81%
57	Seeds, sesame flour, partially defatted	Nut and Seed Products	40.32 g	81%
58	Parmesan cheese topping, fat free	Dairy and Egg Products	40.00 g	80%
59	Fish, salmon, king, chinook, smoked, brined (Alaska Native)	American Indian/Alaska Native Foods	39.90 g	80%
60	Pork, cured, bacon, cooked, microwaved	Pork Products	39.01 g	78%
61	Soybeans, mature seeds, roasted, no salt added	Legumes and Legume Products	38.55 g	77%
62	Soybeans, mature seeds, roasted, salted	Legumes and Legume Products	38.55 g	77%
63	Soy flour, full-fat, roasted	Legumes and Legume Products	38.09 g	76%
64	Cheese, parmesan, shredded	Dairy and Egg Products	37.86 g	76%
65	Soy flour, full-fat, raw	Legumes and Legume Products	37.81 g	76%
66	Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium	Pork Products	37.04 g	74%
67	Veal, leg (top round), separable lean only, cooked, braised	Lamb, Veal, and Game Products	36.71 g	73%
68	Soybeans, mature seeds, raw	Legumes and Legume Products	36.49 g	73%
69	Game meat, deer, shoulder clod, separable lean only, cooked, braised	Lamb, Veal, and Game Products	36.28 g	73%
70	Lupins, mature seeds, raw	Legumes and Legume Products	36.17 g	72%
71	Milk, dry, nonfat, regular, without added vitamin A and vitamin D	Dairy and Egg Products	36.16 g	72%
72	Milk, dry, nonfat, regular, with added vitamin A and vitamin D	Dairy and Egg Products	36.16 g	72%
73	Veal, leg (top round), separable lean and fat, cooked, braised	Lamb, Veal, and Game Products	36.16 g	72%
74	Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	36.12 g	72%
75	Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised	Beef Products	36.12 g	72%
76	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	35.80 g	72%
77	Cheese, parmesan, hard	Dairy and Egg Products	35.75 g	72%
78	Pork, cured, bacon, cooked, baked	Pork Products	35.73 g	71%
79	Veal, shoulder, arm, separable lean only, cooked, braised	Lamb, Veal, and Game Products	35.73 g	71%
80	Seeds, safflower seed meal, partially defatted	Nut and Seed Products	35.62 g	71%
81	Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	35.62 g	71%
82	Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised	Beef Products	35.62 g	71%
83	Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised	Beef Products	35.62 g	71%
84	Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised	Lamb, Veal, and Game Products	35.54 g	71%
85	Milk, dry, nonfat, calcium reduced	Dairy and Egg Products	35.50 g	71%
86	Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native)	American Indian/Alaska Native Foods	35.31 g	71%
87	Fish, salmon, red, (sockeye), canned, smoked (Alaska Native)	American Indian/Alaska Native Foods	35.19 g	70%
88	Milk, dry, nonfat, instant, with added vitamin A and vitamin D	Dairy and Egg Products	35.10 g	70%
89	Milk, dry, nonfat, instant, without added vitamin A and vitamin D	Dairy and Egg Products	35.10 g	70%
90	Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised	Lamb, Veal, and Game Products	34.94 g	70%
91	Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	34.93 g	70%
92	Game meat, beaver, cooked, roasted	Lamb, Veal, and Game Products	34.85 g	70%
93	Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised	Beef Products	34.72 g	69%
94	Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	34.66 g	69%
95	Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised	Beef Products	34.60 g	69%
96	Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised	Beef Products	34.60 g	69%
97	Beef, New Zealand, imported, brisket point end, separable lean only, cooked, braised	Beef Products	34.51 g	69%
98	Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised	Beef Products	34.46 g	69%
99	Veal, rib, separable lean only, cooked, braised	Lamb, Veal, and Game Products	34.44 g	69%
100	Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, braised	Beef Products	34.39 g	69%

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Foods high in Protein (USDA SR Legacy)

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