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 301–350 of 419 foods

#	Food	Category	Per 100 g	% DV
301	Tomato, sauce, canned, with salt added	Vegetables and Vegetable Products	1.35 g	3%
302	Radicchio, raw	Vegetables and Vegetable Products	1.31 g	3%
303	Parsnips, raw	Vegetables and Vegetable Products	1.27 g	3%
304	Squash, winter, acorn, raw	Vegetables and Vegetable Products	1.25 g	2%
305	Cabbage, red, raw	Vegetables and Vegetable Products	1.24 g	2%
306	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	1.24 g	2%
307	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	1.24 g	2%
308	Plantains, underripe, raw	Fruits and Fruit Juices	1.23 g	2%
309	Plantains, overripe, raw	Fruits and Fruit Juices	1.17 g	2%
310	Plantains, ripe, raw	Fruits and Fruit Juices	1.16 g	2%
311	Pawpaw, peeled, seeded, raw	Fruits and Fruit Juices	1.15 g	2%
312	Olives, green, Manzanilla, stuffed with pimiento	Fruits and Fruit Juices	1.15 g	2%
313	Squash, winter, butternut, raw	Vegetables and Vegetable Products	1.15 g	2%
314	Ketchup, restaurant	Vegetables and Vegetable Products	1.11 g	2%
315	Lettuce, leaf, green, raw	Vegetables and Vegetable Products	1.09 g	2%
316	Tomatillos, dehusked, raw	Vegetables and Vegetable Products	1.06 g	2%
317	Cabbage, napa, leaf, destemmed, raw	Vegetables and Vegetable Products	1.06 g	2%
318	Kiwifruit, green, raw	Fruits and Fruit Juices	1.06 g	2%
319	Nectarines, raw	Fruits and Fruit Juices	1.06 g	2%
320	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	1.04 g	2%
321	Cherries, sweet, dark red, raw	Fruits and Fruit Juices	1.04 g	2%
322	Mandarin, seedless, peeled, raw	Fruits and Fruit Juices	1.04 g	2%
323	Cabbage, bok choy, raw	Vegetables and Vegetable Products	1.02 g	2%
324	Raspberries, raw	Fruits and Fruit Juices	1.01 g	2%
325	Raspberries, raw	Fruits and Fruit Juices	1.01 g	2%
326	Kiwifruit (kiwi), green, peeled, raw	Fruits and Fruit Juices	1.01 g	2%
327	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	0.98 g	2%
328	Lettuce, romaine, green, raw	Vegetables and Vegetable Products	0.98 g	2%
329	Cabbage, green, raw	Vegetables and Vegetable Products	0.96 g	2%
330	Apricot, with skin, raw	Fruits and Fruit Juices	0.96 g	2%
331	Turnips, raw	Vegetables and Vegetable Products	0.95 g	2%
332	Carrots, mature, raw	Vegetables and Vegetable Products	0.94 g	2%
333	Onions, red, raw	Vegetables and Vegetable Products	0.94 g	2%
334	Fennel, bulb, raw	Vegetables and Vegetable Products	0.92 g	2%
335	Flour, cassava	Vegetables and Vegetable Products	0.92 g	2%
336	Grapes, red, seedless, raw	Fruits and Fruit Juices	0.91 g	2%
337	Grapes, red, seedless, raw	Fruits and Fruit Juices	0.91 g	2%
338	Peaches, yellow, raw	Fruits and Fruit Juices	0.91 g	2%
339	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.91 g	2%
340	Oranges, raw, navels	Fruits and Fruit Juices	0.91 g	2%
341	Grapes, green, seedless, raw	Fruits and Fruit Juices	0.90 g	2%
342	Grapes, green, seedless, raw	Fruits and Fruit Juices	0.90 g	2%
343	Peppers, bell, red, raw	Vegetables and Vegetable Products	0.90 g	2%
344	Squash, summer, yellow, includes skin, raw	Vegetables and Vegetable Products	0.89 g	2%
345	Onions, white, raw	Vegetables and Vegetable Products	0.89 g	2%
346	Rutabaga, peeled, raw	Vegetables and Vegetable Products	0.89 g	2%
347	Lettuce, leaf, red, raw	Vegetables and Vegetable Products	0.88 g	2%
348	Peppers, bell, orange, raw	Vegetables and Vegetable Products	0.88 g	2%
349	Watermelon, seedless, flesh only, raw	Fruits and Fruit Juices	0.87 g	2%
350	Tomatoes, whole, canned, solids and liquids, with salt added	Vegetables and Vegetable Products	0.87 g	2%

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Foods high in Protein (USDA Foundation)

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