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Foods high in Protein

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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Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 3001–3050 of 13,380 foods

# Food Category Per 100 g % DV Source
3001 Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, raw Beef Products 21.31 g 43% USDA_SR
3002 Fish, salmon, sockeye (red), raw Finfish and Shellfish Products 21.31 g 43% CNF
3003 Beans, Dry, Red (0% moisture) Legumes and Legume Products 21.30 g 43% USDA_FF
3004 Beans, Dry, Red (0% moisture) Legumes and Legume Products 21.30 g 43% USDA_FF
3005 Beef, New Zealand, imported, flat, separable lean only, raw Beef Products 21.30 g 43% USDA_SR
3006 Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw Beef Products 21.30 g 43% USDA_SR
3007 Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, raw Beef Products 21.30 g 43% USDA_SR
3008 Beef, New Zealand, imported, bolar blade, separable lean and fat, raw Beef Products 21.29 g 43% USDA_SR
3009 Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw Beef Products 21.29 g 43% USDA_SR
3010 Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw Beef Products 21.29 g 43% USDA_SR
3011 Beef pot roast, with browned potatoes, peas and corn Mixed Dishes 21.29 g 43% CNF
3012 Veal, leg (top round), separable lean only, raw Lamb, Veal, and Game Products 21.28 g 43% USDA_SR
3013 Turkey, thigh, from whole bird, meat only, raw Poultry Products 21.28 g 43% USDA_SR
3014 Turkey, whole, back, meat only, raw Poultry Products 21.28 g 43% USDA_SR
3015 Turkey, whole, dark meat, meat only, raw Poultry Products 21.28 g 43% USDA_SR
3016 Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, raw Beef Products 21.28 g 43% USDA_SR
3017 Beef, brisket, flat half, boneless, separable lean only, trimmed to 0" fat, choice, raw Beef Products 21.28 g 43% USDA_SR
3018 Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted Pork Products 21.28 g 43% USDA_SR
3019 Chicken, meatless, breaded, fried Legumes and Legume Products 21.28 g 43% USDA_SR
3020 Meatless, chicken, breaded, fried Legumes and Legume Products 21.28 g 43% CNF
3021 Chickpeas, (garbanzo beans, bengal gram), dry Legumes and Legume Products 21.27 g 43% USDA_FF
3022 Beef, New Zealand, imported, oyster blade, separable lean and fat, raw Beef Products 21.27 g 43% USDA_SR
3023 Fish, salmon, coho, farmed, raw Finfish and Shellfish Products 21.27 g 43% USDA_SR
3024 Fish, salmon, coho, farmed, raw Finfish and Shellfish Products 21.27 g 43% CNF
3025 Beef, bottom sirloin, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, raw Beef Products 21.26 g 43% USDA_SR
3026 Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, raw Lamb, Veal, and Game Products 21.26 g 43% USDA_SR
3027 Chicken, stewing, meat only, raw Poultry Products 21.26 g 43% USDA_SR
3028 Chicken, stewing, meat only, raw Poultry Products 21.26 g 43% CNF
3029 Beans, black turtle, mature seeds, raw Legumes and Legume Products 21.25 g 42% USDA_SR
3030 Beans, black turtle, mature seeds, raw Legumes and Legume Products 21.25 g 42% CNF
3031 Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw Beef Products 21.24 g 42% USDA_SR
3032 KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading Fast Foods 21.24 g 42% USDA_SR
3033 Beef, loin, tenderloin, roast, lean and fat, 0mm (0") trim, raw Beef Products 21.24 g 42% CNF
3034 Fish, trout, brook, raw, New York State Finfish and Shellfish Products 21.23 g 42% USDA_SR
3035 Beef, New Zealand, imported, manufacturing beef, raw Beef Products 21.23 g 42% USDA_SR
3036 Game meat, squirrel, raw Lamb, Veal, and Game Products 21.23 g 42% USDA_SR
3037 Nuts, almonds, oil roasted, without salt added Nut and Seed Products 21.23 g 42% USDA_SR
3038 Nuts, almonds, oil roasted, with salt added Nut and Seed Products 21.23 g 42% USDA_SR
3039 Nuts, almonds, oil roasted, lightly salted Nut and Seed Products 21.23 g 42% USDA_SR
3040 Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw Pork Products 21.23 g 42% USDA_SR
3041 Nuts, almonds, oil roasted, lightly salted Nuts and Seeds 21.23 g 42% CNF
3042 Fish, trout, brook, raw Finfish and Shellfish Products 21.23 g 42% CNF
3043 Game meat, squirrel, raw Lamb, Veal and Game 21.23 g 42% CNF
3044 Nuts, almonds, oil roasted, unblanched, salted Nuts and Seeds 21.23 g 42% CNF
3045 Nuts, almonds, oil roasted, unblanched Nuts and Seeds 21.23 g 42% CNF
3046 Blackeye pea, dry Legumes and Legume Products 21.23 g 42% USDA_FF
3047 Beef, rib eye steak/roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw Beef Products 21.22 g 42% USDA_SR
3048 Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, raw Beef Products 21.22 g 42% USDA_SR
3049 Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, raw Beef Products 21.22 g 42% USDA_SR
3050 Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, raw Beef Products 21.22 g 42% USDA_SR

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