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 | Protein Quality Chart
Knowing about protein quality and quantity is vital to weight training success. |
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 |
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