Advanced Training Tips - Protein Chart

Protein Chart

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Protein is one of the most important nutrients for the serious weight trainer. It is essential to recovery and muscle growth. This chart shows you the protein quantity and quality of some common foods.

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

Note:
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.

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