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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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