Protein: Daily Value and top food sources
Daily Value: 50 g (FDA, adults and children 4+)
Ranked by how much Protein a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 169 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.
Share of the Daily Value (50 g) in one portion. Full amounts in the table below.
| Food | Portion | Amount | % DV |
|---|---|---|---|
| Chicken, broiler or fryers, breast, skinless, cooked | 1.0 piece (174 g) | 55.9 g | 112% |
| Chicken, gizzard, all classes, cooked | 1 cup chopped or dice (145 g) | 44.1 g | 88% |
| Chicken, breast, cooked, roasted | 1 cup, chopped or diced (140 g) | 43.4 g | 87% |
| Chicken, light meat, cooked, roasted | 1 cup, chopped or diced (140 g) | 43.3 g | 87% |
| Chicken, cooked, fried | 1 cup, chopped or diced (140 g) | 42.8 g | 86% |
| Turkey, ground, 93% lean, 7% fat | 1.0 paired cooked w crumbles (155 g) | 42 g | 84% |
| Parmesan cheese, low sodium | 1 cup, grated (100 g) | 41.6 g | 83% |
| Chicken, cooked, roasted | 1 cup, chopped or diced (140 g) | 40.5 g | 81% |
| Chicken, light meat, cooked, stewed | 1 cup, chopped or diced (140 g) | 40.4 g | 81% |
| Chicken, meatless | 1 cup (168 g) | 39.7 g | 79% |
| Chicken, breast, cooked, stewed | 1 cup, chopped or diced (140 g) | 38.3 g | 77% |
| Chicken, dark meat, cooked, roasted | 1 cup, chopped or diced (140 g) | 38.3 g | 77% |
| Chicken, roasting, light meat, cooked | 1 cup, chopped or diced (140 g) | 38 g | 76% |
| Monterey cheese, low fat | 1 cup, diced (132 g) | 37.2 g | 74% |
| Sardine, Atlantic, canned in oil, drained solids with bone | 1 cup, drained (149 g) | 36.7 g | 73% |
| Pork, leg, rump half, cooked | 1 cup, diced (135 g) | 36.5 g | 73% |
| Chicken, dark meat, cooked, stewed | 1 cup, chopped or diced (140 g) | 36.4 g | 73% |
| Mozzarella cheese, low sodium | 1 cup, diced (132 g) | 36.3 g | 73% |
| Pork, leg, whole, cooked | 1 cup, diced (135 g) | 36.2 g | 72% |
| Mozzarella cheese, nonfat | 1 cup, shredded (113 g) | 35.8 g | 72% |
| Pumpkin and squash seed kernels, roasted | 1 cup (118 g) | 35.2 g | 70% |
| Chicken, thigh, cooked, stewed | 1 cup, chopped or diced (140 g) | 35 g | 70% |
| Chicken, cooked, stewed | 1 cup, chopped or diced (140 g) | 34.6 g | 69% |
| Pasteurized process cheese, American, low fat | 1 cup, diced (140 g) | 34.4 g | 69% |
| Fontina cheese | 1 cup, diced (132 g) | 33.8 g | 68% |
What Protein does, how much you need, and what the evidence shows: Protein: who genuinely needs more of it, and what the extra does not do →
Related on Bioma
Pages that use this data.
- Which foods are highest in protein? — question
- How much protein do you need per day? — question