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 1–50 of 5,498 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Sweets, gelatin, dry powder, unsweetened | Sweets | 85.60 g | 171% |
| 2 | Game meat, native, bearded seal, (oogruk), air-dried | Lamb, Veal and Game | 82.60 g | 165% |
| 3 | Egg, chicken, white, dried, powder, glucose reduced | Dairy and Egg Products | 82.40 g | 165% |
| 4 | Egg, chicken, white, dried | Dairy and Egg Products | 81.10 g | 162% |
| 5 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 80.69 g | 161% |
| 6 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 80.69 g | 161% |
| 7 | Game meat, native, moose, dried | Lamb, Veal and Game | 79.50 g | 159% |
| 8 | Beverage, protein powder, whey based, powder | Beverages | 78.13 g | 156% |
| 9 | Fish, steelhead trout, meat, dried | Finfish and Shellfish Products | 77.27 g | 155% |
| 10 | Game meat, native, narwhal, meat, dried | Lamb, Veal and Game | 77.00 g | 154% |
| 11 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 76.92 g | 154% |
| 12 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 75.16 g | 150% |
| 13 | Game meat, native, beluga, meat, dried | Lamb, Veal and Game | 72.00 g | 144% |
| 14 | Fish, arctic char, native, meat and skin, dried | Finfish and Shellfish Products | 69.00 g | 138% |
| 15 | Fish, whitefish, native, smoked, dried | Finfish and Shellfish Products | 67.00 g | 134% |
| 16 | Fish, cod (scrod), atlantic, dried and salted | Finfish and Shellfish Products | 62.82 g | 126% |
| 17 | Game meat, native, caribou (reindeer), meat, dried | Lamb, Veal and Game | 62.00 g | 124% |
| 18 | Snacks, pork skins, plain | Snacks | 61.30 g | 123% |
| 19 | Fish, salmon, red (sockeye), native, filets with skin, smoked | Finfish and Shellfish Products | 60.62 g | 121% |
| 20 | Fish, herring eggs, native, Pacific, dry | Finfish and Shellfish Products | 60.40 g | 121% |
| 21 | Beverage, whey protein isolate, powder | Beverages | 58.14 g | 116% |
| 22 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 58.13 g | 116% |
| 23 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 58.13 g | 116% |
| 24 | Fish, cisco (lake herring, tullibee), native, smoked, dried | Finfish and Shellfish Products | 58.00 g | 116% |
| 25 | Snacks, pork skins, barbecue | Snacks | 57.90 g | 116% |
| 26 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 57.47 g | 115% |
| 27 | Game meat, native, walrus, dry | Lamb, Veal and Game | 57.00 g | 114% |
| 28 | Fish, inconnu, native, smoked, dried | Finfish and Shellfish Products | 57.00 g | 114% |
| 29 | Fish, smelt, dried | Finfish and Shellfish Products | 56.19 g | 112% |
| 30 | Plant-based beverage, protein powder, soy based, powder | Beverages | 55.56 g | 111% |
| 31 | Egg substitute, powder | Dairy and Egg Products | 55.50 g | 111% |
| 32 | Beverages, high protein powder | Beverages | 53.57 g | 107% |
| 33 | Game meat, native, beaver, meat, dried | Lamb, Veal and Game | 53.00 g | 106% |
| 34 | Peanut flour, defatted, salted | Legumes and Legume Products | 52.20 g | 104% |
| 35 | Seeds, sesame flour, low fat | Nuts and Seeds | 50.14 g | 100% |
| 36 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 49.83 g | 100% |
| 37 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 49.10 g | 98% |
| 38 | Egg, chicken, dried, whole | Dairy and Egg Products | 48.37 g | 97% |
| 39 | Egg, chicken, dried, whole, stabilized | Dairy and Egg Products | 48.17 g | 96% |
| 40 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 48.06 g | 96% |
| 41 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 47.94 g | 96% |
| 42 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 47.94 g | 96% |
| 43 | Mollusks, whelk, unspecified, boiled or steamed | Finfish and Shellfish Products | 47.68 g | 95% |
| 44 | Soy flour, defatted | Legumes and Legume Products | 47.01 g | 94% |
| 45 | Soy flour, low fat | Legumes and Legume Products | 45.51 g | 91% |
| 46 | Soy meal, defatted, raw | Legumes and Legume Products | 44.95 g | 90% |
| 47 | Fish, herring, native, Pacific, air-dried, packed in oil | Finfish and Shellfish Products | 44.50 g | 89% |
| 48 | Fish, whitefish, native, smoked, baked | Finfish and Shellfish Products | 42.00 g | 84% |
| 49 | Fish, arctic char, native, skin, raw | Finfish and Shellfish Products | 42.00 g | 84% |
| 50 | Cheese, parmesan, low sodium | Dairy and Egg Products | 41.60 g | 83% |
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