Nutrient
Protein: the Daily Value and where it comes from
The FDA Daily Value for protein is 50 g for adults and children 4 and over (21 CFR 101.9(c)). Of 4,463 USDA reference foods with a typical portion, 2,391 give at least 10% of it (5.0 g) in one portion and 1,742 give 20% (10 g).
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
- Daily Value
- 50g
- the reference on every Nutrition Facts label
- Good source
- 5.0g
- per serving, 10% DV (21 CFR 101.54(c))
- High in protein
- 10g
- per serving, 20% DV (21 CFR 101.54(b))
Portions that give the most protein
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised (56 g in 1 piece, 112% DV), Chicken, stewing, light meat, meat only, cooked, stewed (46 g in 1 cup, chopped or diced, 92% DV) and Pheasant, cooked, total edible (45 g in 1 cup, chopped or diced, 90% DV) give the most per typical portion. The full ranking lists every food that supplies 10% of the Daily Value or more.
Source: USDA FoodData Central, April 30, 2026 release; FDA Daily Values (21 CFR 101.9).
Packaged foods: where "good source" is common
| Category | Products | Good source | Share |
|---|---|---|---|
| Poultry, Chicken and Turkey | 722 | 721 | 100% |
| Fish – Unprepared/Unprocessed | 499 | 496 | 99% |
| Frozen Poultry, Chicken and Turkey | 405 | 402 | 99% |
| Frozen Fish and Seafood | 3,374 | 3,333 | 99% |
| Canned Tuna | 885 | 873 | 99% |
| Meat and Poultry, Fresh | 708 | 698 | 99% |
| Pizza | 3,416 | 3,353 | 98% |
| Cooked and Prepared | 1,201 | 1,177 | 98% |
Source: USDA FoodData Central branded foods, April 30, 2026 release; "good source": 10% or more of the Daily Value per serving (21 CFR 101.54(c)).
How much protein a day, by age and sex
The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 46 g for women and 56 g for men aged 19 to 30.
| Age | Women and girls | Men and boys |
|---|---|---|
| 2-3 | 13 g | 13 g |
| 4-8 | 19 g | 19 g |
| 9-13 | 34 g | 34 g |
| 14-18 | 46 g | 52 g |
| 19-30 | 46 g | 56 g |
| 31-50 | 46 g | 56 g |
| 51 and older | 46 g | 56 g |
Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.
Next questions
- Every food ranked by proteinUSDA reference foods, per typical portion and per 100 g
- Frozen fish ranked by proteinpackaged products, one per barcode
- Daily Value calculatorhow much of the 50 g a portion gives
- Compare two foods side by side
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- 21 CFR 101.12, Reference amounts customarily consumed
- the serving each kind of food is labeled by. ecfr.gov
- FDA, Daily Value on the Nutrition and Supplement Facts Labels
- the Daily Values in a table. fda.gov