Protein

Recommended Amounts

The Daily Value (DV) for Protein is 50 g daily.

Foods rich in Protein

Egg, white, dried

Flour, soy, defatted

A group of painted eggs in an egg carton

Egg, whole, dried

Bacon strips and melted cheese topped fries on oval white and blue platter with gray stainless steel forks

Pork, cured, bacon, cooked, restaurant

Flour, soy, full-fat

Egg, yolk, dried

A person cutting into a piece of meat with a knife

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Sliced cheese on black plate beside wine glass

Cheese, parmesan, grated, refrigerated

Brown wooden round container with brown seeds

Seeds, pumpkin seeds (pepitas), raw

A platter of cheese, olives, and crackers

Cheese, parmesan, grated

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Cheese cake with strawberries and crumbles

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Cheese, swiss

A wooden cutting board topped with cheese, fruit and crackers

Cheese, swiss

A loaf of bread being sprinkled with flour

Flour, almond

Cheese, dry white, queso seco

A jar of peanut butter sitting on top of a pile of peanuts

Peanut butter, creamy

Chicken, broilers or fryers, drumstick, meat only, cooked, braised

A cheese board with a piece of cheese on top of it

Cheese, cotija, solid

Cheese, mozzarella, low moisture, part-skim

Two pieces of raw meat next to a knife and garlic

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

A cutting board topped with raw meat next to a knife

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

A pile of red lentils sitting on top of a table

Lentils, dry

Cheese, provolone, sliced

A close up of raw meat on a cutting board

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

A group of raw meats laid out on a table

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Cheese, cheddar

Peanuts, raw

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

A couple of steaks sitting on top of a table

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Cheese, monterey jack, solid

A raw chicken sitting on a cutting board next to vegetables

Chicken, breast, boneless, skinless, raw

Peanut butter, smooth style, with salt

Cheese, oaxaca, solid

Pork, loin, tenderloin, boneless, raw

A bag of coffee beans next to a pile of coffee beans

Beans, cannellini, dry

Beef, round, top round, boneless, choice, raw

Nuts, almonds, whole, raw

A bowl of food with broccoli and chickpeas

Chickpeas, (garbanzo beans, bengal gram), dry

Blackeye pea, dry

Pork, loin, boneless, raw

Seeds, sunflower seed kernels, dry roasted, with salt added

Almond butter, creamy

Nuts, pistachio nuts, raw

Nuts, almonds, dry roasted, with salt added

Beef, flank, steak, boneless, choice, raw

Cheese, feta, whole milk, crumbled

Sesame butter, creamy

Ham, sliced, restaurant

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Fish, tuna, light, canned in water, drained solids

Cheese, queso fresco, solid

Seeds, sunflower seed, kernel, raw

Beef, ribeye, steak, boneless, choice, raw

Chicken, thigh, boneless, skinless, raw

Beef, chuck, roast, boneless, choice, raw

Sausage, Italian, pork, mild, cooked, pan-fried

Beef, ground, 90% lean meat / 10% fat, raw

Flaxseed, ground

Cheese, pasteurized process, American, vitamin D fortified

Chicken, ground, with additives, raw

Pork, ground, raw

Beef, ground, 80% lean meat / 20% fat, raw

Cheese, American, restaurant

Nuts, cashew nuts, raw

Turkey, ground, 93% lean/ 7% fat, raw

Sausage, turkey, breakfast links, mild, raw

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

Sausage, turkey, breakfast links, mild, raw

Fish, haddock, raw

Eggs, Grade A, Large, egg yolk

Flour, coconut

Nuts, pine nuts, raw

Egg, yolk, raw, frozen, pasteurized

Cheese, pasteurized process cheese food or product, American, singles

Flour, whole wheat, unenriched

Nuts, brazilnuts, raw

Nuts, walnuts, English, halves, raw

Flour, spelt, whole grain

Flour, bread, white, enriched, unbleached

Oats, whole grain, rolled, old fashioned

Nuts, hazelnuts or filberts, raw

Flour, semolina, fine

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Flour, amaranth

Flour, oat, whole grain

Flour, wheat, all-purpose, enriched, unbleached

Oats, whole grain, steel cut

Eggs, Grade A, Large, egg whole

Egg, whole, raw, frozen, pasteurized

Fish, pollock, raw

Bread, whole-wheat, commercially prepared

Flour, wheat, all-purpose, unenriched, unbleached

Flour, quinoa

Flour, semolina, coarse and semi-coarse

Frankfurter, beef, unheated

Cottage cheese, full fat, large or small curd

Flour, 00

Buckwheat, whole grain

Cheese, cottage, lowfat, 2% milkfat

Flour, wheat, all-purpose, enriched, bleached

Eggs, Grade A, Large, egg white

Yogurt, Greek, plain, nonfat

Egg, white, raw, frozen, pasteurized

Millet, whole grain

Nuts, pecans, halves, raw

Bread, white, commercially prepared

Flour, buckwheat

Restaurant, Chinese, sweet and sour pork

Yogurt, Greek, plain, whole milk

Flour, pastry, unenriched, unbleached

Yogurt, Greek, strawberry, nonfat

Cheese, ricotta, whole milk

Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed

Nuts, macadamia nuts, raw

Beans, cannellini, canned, sodium added, drained and rinsed

Restaurant, Latino, tamale, pork

Hummus, commercial

Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed

Rice, brown, long grain, unenriched, raw

Flour, rice, brown

Rice, white, long grain, unenriched, raw

Beans, great northern, canned, sodium added, drained and rinsed

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed

Flour, rice, white, unenriched

Blackeye pea, canned, sodium added, drained and rinsed

Beans, black, canned, sodium added, drained and rinsed

Beans, pinto, canned, sodium added, drained and rinsed

Flour, rice, glutinous

Garlic, raw

Beans, navy, canned, sodium added, drained and rinsed

Flour, corn, yellow, fine meal, enriched

Cookies, oatmeal, soft, with raisins

Cream cheese, full fat, block

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

Flour, chestnut

Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Mustard, prepared, yellow

Yogurt, plain, nonfat

Restaurant, Chinese, fried rice, without meat

Yogurt, plain, whole milk

Soy milk, unsweetened, plain, shelf stable

Mushroom, pioppini

Buttermilk, low fat

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Figs, dried, uncooked

Milk, whole, 3.25% milkfat, with added vitamin D

Mushroom, crimini

Cream, sour, full fat

Kale, frozen, cooked, boiled, drained, without salt

Kale, raw

Spinach, mature

Mushroom, oyster

Mushrooms, white button

Spinach, baby

Soy milk, sweetened, plain, refrigerated

Mushroom, portabella

Broccoli, raw

Mushroom, lion's mane

Mushroom, enoki

Mushrooms, shiitake

Mushroom, king oyster

Potatoes, russet, without skin, raw

Mushroom, maitake

Mushroom, beech

Potatoes, red, without skin, raw

Cream, heavy

Beans, snap, green, raw

Potatoes, gold, without skin, raw

Sweet potatoes, orange flesh, without skin, raw

Sauce, salsa, ready-to-serve

Sauce, pasta, spaghetti/marinara, ready-to-serve

Cabbage, red, raw

Lettuce, cos or romaine, raw

Olives, green, Manzanilla, stuffed with pimiento

Ketchup, restaurant

Lettuce, leaf, green, raw

Kiwifruit, green, raw

Nectarines, raw

Beans, snap, green, canned, regular pack, drained solids

Cherries, sweet, dark red, raw

Raspberries, raw

Lettuce, romaine, green, raw

Grapes, red, seedless, raw

Peaches, yellow, raw

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Oranges, raw, navels

Grapes, green, seedless, raw

Peppers, bell, red, raw

Onions, white, raw

Lettuce, leaf, red, raw

Peppers, bell, orange, raw

Tomato juice, with added ingredients, from concentrate, shelf stable

Tomatoes, canned, red, ripe, diced

Tomatoes, grape, raw

Onions, yellow, raw

Melons, cantaloupe, raw

Peppers, bell, yellow, raw

Orange juice, no pulp, not fortified, not from concentrate, refrigerated

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Carrots, frozen, unprepared

Carrots, baby, raw

Oat milk, unsweetened, plain, refrigerated

Lettuce, iceberg, raw

Bananas, ripe and slightly ripe, raw

Orange juice, no pulp, not fortified, from concentrate, refrigerated

Bananas, overripe, raw

Peppers, bell, green, raw

Blueberries, raw

Tomato, roma

Almond milk, unsweetened, plain, refrigerated

Strawberries, raw

Cucumber, with peel, raw

Grapefruit juice, red, not fortified, not from concentrate, refrigerated

Almond milk, unsweetened, plain, shelf stable

Grapefruit juice, white, canned or bottled, unsweetened

Celery, raw

Pickles, cucumber, dill or kosher dill

Pineapple, raw

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Pears, raw, bartlett

Applesauce, unsweetened, with added vitamin C

Apples, granny smith, with skin, raw

Grape juice, purple, with added vitamin C, from concentrate, shelf stable

Apples, red delicious, with skin, raw

Apples, fuji, with skin, raw

Apples, gala, with skin, raw

Apples, honeycrisp, with skin, raw

Grape juice, white, with added vitamin C, from concentrate, shelf stable

Apple juice, with added vitamin C, from concentrate, shelf stable