NutriBasesNutrition Intelligence

Nutrients

Protein

Builds and repairs muscle and tissue. The FDA Daily Value is 50 g.

Richest source in our database: Soy Protein Isolate (88.3 g per 100 g). Read the full high protein foods: the best sources to eat guide.

Daily Value (DV) 50 g
Unit g per 100 g
Guidance Getting enough of this nutrient is generally important.

Understanding protein

What it does

Protein supplies the amino acids the body uses to build and repair muscle, skin, hair and other tissues. It is also the raw material for enzymes, many hormones and the antibodies of the immune system. Because the body keeps no large reserve of protein, a steady supply from food matters.

When intake falls short

True protein deficiency is uncommon in the United States, where most people meet or exceed the Daily Value. Risk rises in some older adults who eat poorly, people with certain illnesses, and those on very restrictive diets; low intake can contribute to muscle loss and slower healing. Older adults in particular may benefit from spreading protein across meals to help preserve muscle.

Absorption & pairing

Animal foods provide complete protein with all the essential amino acids, while most single plant foods are low in one or more, so eating a variety of plants across the day covers the gaps. Pairing protein intake with resistance exercise helps the body use those amino acids to maintain muscle.

Food-first strategy

Include a protein source at each meal, such as eggs, dairy, poultry, fish, beans, lentils, tofu or nuts. A cup of Greek yogurt, a chicken breast, or a cup of cooked lentils each supplies a large share of the 50-gram Daily Value. Spreading protein through the day is generally more useful than one very large serving.

Soy and quinoa are among the few plant foods that contain all nine essential amino acids. Protein is the most filling of the three macronutrients, which can help with appetite control. The Recommended Dietary Allowance for protein is about 0.8 grams per kilogram of body weight for the average adult.

Foods highest in protein

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Soy Protein Isolate88.3 g177%
  2. Soy Protein Isolate, Potassium Type88.3 g177%
  3. Gelatins, Dry Powder85.6 g171%
  4. Egg, White84.1 g168%
  5. Seal, Bearded (Oogruk)82.6 g165%
  6. Egg, White82.4 g165%
  7. Egg, White81.1 g162%
  8. Egg, White79.9 g160%
  9. Beverages78.1 g156%
  10. Steelhead Trout, Dried77.3 g155%
  11. Egg, White76.9 g154%
  12. Vital Wheat Gluten75.2 g150%

See also

Foods highest in protein High Protein Foods: The Best Sources to Eat guide Meat & Poultry Highest in Protein Fish & Seafood Highest in Protein Eggs & Dairy Highest in Protein All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.