Below is a list organised by food group and given in measurements of grams of protein per 100 grams of food portion. The reduction of water content has the greatest effect of increasing protein as a proportion of the overall mass of the food in question. Not all protein is equally digestible. Protein Digestibility Corrected Amino Acid Score (PDCAAS) is a method of evaluating the protein quality based on the amino acid requirements of humans. [1]

Egg and dairy

Cheese

Protein (grams)
Cheese typemin.max.
Gamalost54 ??
Parmesan3540.79
Gruyère30
Edam25
Cheddar (traditional)24.927.2
Camembert20
Cheddar (processed)16.4224.6
Feta14.7
Ricotta11.2611.39
Egg white

Ovalbumin (main protein) 132

Egg yolk

15.86

Whole chicken egg

10.62 to 13.63 (cooked)

Milk and milk substitutes
Other

Meat and mock meat

Common red meats

  • Beef, cooked - 16.9 to 40.6
    • high scores: braised eye-of-round steak 40.62; broiled t-bone steak (porterhouse) 32.11
    • average scores: baked lean (ground beef) 24.47
    • low scores: corned beef: 16.91
  • Lamb, cooked - 20.91 to 50.9

Less-common meat

White meat

Vegetables, grain, and pulses

Vegetables
  • Wolffia arrhiza, dry weight: 40
  • Nori seaweed, dried sheets: 5.81
  • ready-to-eat green vegetables: 0.33 to 3.11
  • ready-to-eat starchy tubers: 0.87 to 6.17
  • boiled Black Beans: 9
  • boiled chia seeds: 16
Legumes
Baked products

Other food elements

Natural protein concentrates (often used in bodybuilding or as sports dietary supplements):

Bibliography

  • "Canadian Nutrient File". Health Canada. Archived from the original on 2008-12-26. Retrieved 2009-01-16. - all data unless specified was computed from their database.

See also

References

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