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 2001–2050 of 7,460 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, heated, roasted | Pork Products | 20.54 g | 41% |
| 2002 | Pork, fresh, loin, blade (chops or roasts), boneless, separable lean and fat only, raw | Pork Products | 20.54 g | 41% |
| 2003 | Fish, halibut, raw, with skin (Alaska Native) | American Indian/Alaska Native Foods | 20.53 g | 41% |
| 2004 | Pork, cured, ham, regular (approximately 13% fat), canned, roasted | Pork Products | 20.53 g | 41% |
| 2005 | Lamb, New Zealand, imported, tenderloin, separable lean only, raw | Lamb, Veal, and Game Products | 20.53 g | 41% |
| 2006 | Beef, New Zealand, imported, flank, separable lean only, raw | Beef Products | 20.53 g | 41% |
| 2007 | Fish, milkfish, raw | Finfish and Shellfish Products | 20.53 g | 41% |
| 2008 | Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean and fat, raw | Beef Products | 20.53 g | 41% |
| 2009 | Turkey, retail parts, drumstick, meat only, raw | Poultry Products | 20.52 g | 41% |
| 2010 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 20.52 g | 41% |
| 2011 | Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 20.52 g | 41% |
| 2012 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 20.51 g | 41% |
| 2013 | Fish, snapper, mixed species, raw | Finfish and Shellfish Products | 20.51 g | 41% |
| 2014 | Beef, New Zealand, imported, variety meats and by-products, liver, raw | Beef Products | 20.50 g | 41% |
| 2015 | Fish, salmon, pink, raw | Finfish and Shellfish Products | 20.50 g | 41% |
| 2016 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 20.49 g | 41% |
| 2017 | Lamb, New Zealand, imported, flap, boneless, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 20.48 g | 41% |
| 2018 | Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 20.48 g | 41% |
| 2019 | Pork, fresh, leg (ham), whole, separable lean only, raw | Pork Products | 20.48 g | 41% |
| 2020 | Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 20.48 g | 41% |
| 2021 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 20.48 g | 41% |
| 2022 | Fish, trout, rainbow, wild, raw | Finfish and Shellfish Products | 20.48 g | 41% |
| 2023 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 20.47 g | 41% |
| 2024 | Fish, salmon, sockeye, canned, without salt, drained solids with bone | Finfish and Shellfish Products | 20.47 g | 41% |
| 2025 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 20.46 g | 41% |
| 2026 | Beef, New Zealand, imported, chuck eye roll, separable lean only, raw | Beef Products | 20.46 g | 41% |
| 2027 | Lamb, Australian, imported, fresh, leg, shank half, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 20.45 g | 41% |
| 2028 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 20.45 g | 41% |
| 2029 | POPEYES, Fried Chicken, Mild, Drumstick, meat and skin with breading | Fast Foods | 20.44 g | 41% |
| 2030 | Pork, cured, shoulder, arm picnic, separable lean and fat, roasted | Pork Products | 20.43 g | 41% |
| 2031 | Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 20.43 g | 41% |
| 2032 | Lamb, New Zealand, imported, tenderloin, separable lean and fat, raw | Lamb, Veal, and Game Products | 20.43 g | 41% |
| 2033 | Crustaceans, shrimp, mixed species, canned | Finfish and Shellfish Products | 20.42 g | 41% |
| 2034 | Fish, salmon, Atlantic, farmed, raw | Finfish and Shellfish Products | 20.42 g | 41% |
| 2035 | Fish, cod, Pacific, cooked | Finfish and Shellfish Products | 20.42 g | 41% |
| 2036 | POPEYES, Fried Chicken, Mild, Wing, meat and skin with breading | Fast Foods | 20.40 g | 41% |
| 2037 | Lamb, New Zealand, imported, hind-shank, separable lean only, raw | Lamb, Veal, and Game Products | 20.40 g | 41% |
| 2038 | Beef, variety meats and by-products, lungs, cooked, braised | Beef Products | 20.40 g | 41% |
| 2039 | Pork, fresh, enhanced, loin, tenderloin, separable lean only, raw | Pork Products | 20.39 g | 41% |
| 2040 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 20.39 g | 41% |
| 2041 | Game meat, buffalo, water, raw | Lamb, Veal, and Game Products | 20.39 g | 41% |
| 2042 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 20.39 g | 41% |
| 2043 | Lamb, variety meats and by-products, liver, raw | Lamb, Veal, and Game Products | 20.38 g | 41% |
| 2044 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 20.38 g | 41% |
| 2045 | Cheese, white, queso blanco | Dairy and Egg Products | 20.38 g | 41% |
| 2046 | Veal, Australian, shank, hind, bone-in, separable lean only, raw | Lamb, Veal, and Game Products | 20.37 g | 41% |
| 2047 | Chicken, broilers or fryers, skin only, cooked, roasted | Poultry Products | 20.36 g | 41% |
| 2048 | Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 20.36 g | 41% |
| 2049 | Beef, variety meats and by-products, liver, raw | Beef Products | 20.36 g | 41% |
| 2050 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 20.36 g | 41% |
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