Foods high in Protein (USDA Foundation)

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 101–150 of 419 foods

#	Food	Category	Per 100 g	% DV
101	Sesame butter, creamy	Nut and Seed Products	19.71 g	39%
102	Ham, sliced, restaurant	Pork Products	19.60 g	39%
103	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	19.30 g	39%
104	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	19.30 g	39%
105	Swordfish, frozen, wild caught	Finfish and Shellfish Products	19.24 g	38%
106	Halibut, frozen, wild caught	Finfish and Shellfish Products	19.06 g	38%
107	Fish, tilapia, farm raised, raw	Finfish and Shellfish Products	19.00 g	38%
108	Fish, tuna, light, canned in water, drained solids	Finfish and Shellfish Products	19.00 g	38%
109	Cheese, queso fresco, solid	Dairy and Egg Products	18.88 g	38%
110	Seeds, sunflower seed, kernel, raw	Nut and Seed Products	18.87 g	38%
111	Beef, ribeye, steak, boneless, choice, raw	Beef Products	18.74 g	37%
112	Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated	Finfish and Shellfish Products	18.65 g	37%
113	Chicken, thigh, boneless, skinless, raw	Poultry Products	18.61 g	37%
114	Chicken, wing, meat and skin, raw	Poultry Products	18.41 g	37%
115	Beef, chuck, roast, boneless, choice, raw	Beef Products	18.40 g	37%
116	Chicken, drumstick, meat and skin, raw	Poultry Products	18.36 g	37%
117	Sausage, Italian, pork, mild, cooked, pan-fried	Sausages and Luncheon Meats	18.20 g	36%
118	Sausage, Italian, pork, mild, cooked, pan-fried	Sausages and Luncheon Meats	18.20 g	36%
119	Beef, ground, 90% lean meat / 10% fat, raw	Beef Products	18.16 g	36%
120	Flaxseed, ground	Nut and Seed Products	18.04 g	36%
121	Cheese, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	18.00 g	36%
122	Chicken, ground, with additives, raw	Poultry Products	17.91 g	36%
123	Pork, ground, raw	Pork Products	17.81 g	36%
124	Beef, ground, 80% lean meat / 20% fat, raw	Beef Products	17.53 g	35%
125	Cheese, American, restaurant	Dairy and Egg Products	17.50 g	35%
126	Lamb, ground, raw	Lamb, Veal, and Game Products	17.46 g	35%
127	Nuts, cashew nuts, raw	Nut and Seed Products	17.44 g	35%
128	Turkey, ground, 93% lean/ 7% fat, raw	Poultry Products	17.34 g	35%
129	Chicken, thigh, meat and skin, raw	Poultry Products	17.11 g	34%
130	Chia seeds, dry, raw	Cereal Grains and Pasta	17.01 g	34%
131	Sausage, turkey, breakfast links, mild, raw	Sausages and Luncheon Meats	16.70 g	33%
132	Sausage, turkey, breakfast links, mild, raw	Sausages and Luncheon Meats	16.70 g	33%
133	Ham, sliced, pre-packaged, deli meat (96%fat free, water added)	Sausages and Luncheon Meats	16.70 g	33%
134	Fish, catfish, farm raised, raw	Finfish and Shellfish Products	16.47 g	33%
135	Scallops, bay, Patagonian, frozen, wild caught	Finfish and Shellfish Products	16.39 g	33%
136	Fish, haddock, raw	Finfish and Shellfish Products	16.30 g	33%
137	Eggs, Grade A, Large, egg yolk	Dairy and Egg Products	16.20 g	32%
138	Flour, coconut	Nut and Seed Products	16.14 g	32%
139	Fish, cod, Atlantic, wild caught, raw	Finfish and Shellfish Products	16.07 g	32%
140	Nuts, pine nuts, raw	Nut and Seed Products	15.70 g	31%
141	Egg, yolk, raw, frozen, pasteurized	Dairy and Egg Products	15.60 g	31%
142	Crustaceans, shrimp, farm raised, raw	Finfish and Shellfish Products	15.57 g	31%
143	Cheese, pasteurized process cheese food or product, American, singles	Dairy and Egg Products	15.57 g	31%
144	Snow crab, legs only, frozen	Finfish and Shellfish Products	15.54 g	31%
145	Pork, belly, with skin, raw	Pork Products	15.20 g	30%
146	Einkorn, grain, dry, raw	Cereal Grains and Pasta	15.12 g	30%
147	Flour, whole wheat, unenriched	Cereal Grains and Pasta	15.10 g	30%
148	Nuts, brazilnuts, raw	Nut and Seed Products	15.04 g	30%
149	Sea bass, Chilean, frozen, wild caught	Finfish and Shellfish Products	14.93 g	30%
150	Khorasan, grain, dry, raw	Cereal Grains and Pasta	14.76 g	30%

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Foods high in Protein (USDA Foundation)

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