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 151–200 of 419 foods

#	Food	Category	Per 100 g	% DV
151	Nuts, walnuts, English, halves, raw	Nut and Seed Products	14.56 g	29%
152	Flour, spelt, whole grain	Cereal Grains and Pasta	14.47 g	29%
153	Flour, bread, white, enriched, unbleached	Cereal Grains and Pasta	14.30 g	29%
154	Cod, Pacific or Alaskan, frozen, wild caught	Finfish and Shellfish Products	14.20 g	28%
155	Scallops, sea, frozen, wild caught	Finfish and Shellfish Products	13.51 g	27%
156	Oats, whole grain, rolled, old fashioned	Cereal Grains and Pasta	13.50 g	27%
157	Nuts, hazelnuts or filberts, raw	Nut and Seed Products	13.49 g	27%
158	Flour, semolina, fine	Cereal Grains and Pasta	13.33 g	27%
159	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	13.30 g	27%
160	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	13.30 g	27%
161	Flour, amaranth	Cereal Grains and Pasta	13.21 g	26%
162	Flour, oat, whole grain	Cereal Grains and Pasta	13.17 g	26%
163	Flour, wheat, all-purpose, enriched, unbleached	Cereal Grains and Pasta	13.10 g	26%
164	Lobster, tail only, frozen, wild caught	Finfish and Shellfish Products	12.99 g	26%
165	Wild rice, dry, raw	Cereal Grains and Pasta	12.79 g	26%
166	Farro, pearled, dry, raw	Cereal Grains and Pasta	12.64 g	25%
167	Oats, whole grain, steel cut	Cereal Grains and Pasta	12.51 g	25%
168	Eggs, Grade A, Large, egg whole	Dairy and Egg Products	12.40 g	25%
169	Egg, whole, raw, frozen, pasteurized	Dairy and Egg Products	12.30 g	25%
170	Fish, pollock, raw	Finfish and Shellfish Products	12.30 g	25%
171	Bread, whole-wheat, commercially prepared	Baked Products	12.30 g	25%
172	Flour, wheat, all-purpose, unenriched, unbleached	Cereal Grains and Pasta	12.00 g	24%
173	Flour, quinoa	Cereal Grains and Pasta	11.92 g	24%
174	Bulgur, dry, raw	Cereal Grains and Pasta	11.76 g	24%
175	Flour, semolina, coarse and semi-coarse	Cereal Grains and Pasta	11.73 g	23%
176	Frankfurter, beef, unheated	Sausages and Luncheon Meats	11.70 g	23%
177	Cottage cheese, full fat, large or small curd	Dairy and Egg Products	11.62 g	23%
178	Flour, 00	Cereal Grains and Pasta	11.40 g	23%
179	Sorghum bran, white, unenriched, dry, raw	Cereal Grains and Pasta	11.17 g	22%
180	Buckwheat, whole grain	Cereal Grains and Pasta	11.07 g	22%
181	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	11.00 g	22%
182	Flour, wheat, all-purpose, enriched, bleached	Cereal Grains and Pasta	10.90 g	22%
183	Eggs, Grade A, Large, egg white	Dairy and Egg Products	10.70 g	21%
184	Yogurt, Greek, plain, nonfat	Dairy and Egg Products	10.30 g	21%
185	Sorghum grain, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	10.25 g	20%
186	Sorghum flour, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	10.21 g	20%
187	Egg, white, raw, frozen, pasteurized	Dairy and Egg Products	10.10 g	20%
188	Sorghum, whole grain, white, dry, raw	Cereal Grains and Pasta	10.08 g	20%
189	Millet, whole grain	Cereal Grains and Pasta	10.02 g	20%
190	Nuts, pecans, halves, raw	Nut and Seed Products	9.96 g	20%
191	Bread, white, commercially prepared	Baked Products	9.43 g	19%
192	Flour, buckwheat	Cereal Grains and Pasta	8.88 g	18%
193	Restaurant, Chinese, sweet and sour pork	Restaurant Foods	8.88 g	18%
194	Restaurant, Chinese, sweet and sour pork	Restaurant Foods	8.88 g	18%
195	Squid (calamari), frozen, tubes only	Finfish and Shellfish Products	8.81 g	18%
196	Yogurt, Greek, plain, whole milk	Dairy and Egg Products	8.78 g	18%
197	Flour, pastry, unenriched, unbleached	Cereal Grains and Pasta	8.75 g	18%
198	Flour, barley	Cereal Grains and Pasta	8.72 g	17%
199	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	8.56 g	17%
200	Flour, rye	Cereal Grains and Pasta	8.40 g	17%

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Foods high in Protein (USDA Foundation)

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