Chart of Protein Quality

Protein is one of the most important nutrients for the serious weight trainer.

protein quality chart

It is essential to recovery and muscle growth. This chart shows you the protein quantity and quality of some common foods.

Protein Source

Protein (g) Biological Value (BV)
Chicken breast 2.8 oz (79 g) 26 79
Tuna 3.0 oz (85 g) 24 83
Egg (1 whole) 6 100
Milk (1%, 1 cup) 8 91
Lean beef 2.5 oz (72 g) 22 80
Lentils (1 cup) 16 50
Red Kidney Beans (1 cup) 15 50
Bread (1 slice) 25 g 2 54
Rice (1 cup) 4 59
Pasta (1 cup) 4 54
Oatmeal (1 cup) 13 55
Whey Isolate -- 159
Whey Concentrate -- 104

What Does Biological Value Mean?

Biological Value (BV) measures protein quality. It is measured by nitrogen retention compared to the amount of nitrogen taken in. Amino acids have nitrogen incorporated into them, which is where that measurement comes from.

By comparing how much goes in to how much stays in, you get the Biological Value of the protein.

If you'd like more information on protein, be sure to read our Common-Sense Protein FAQ.



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