Protein food ranking

10. Soybean

Soybean with protein content of 35g/ 100g is the only plant-derived protein on the list. Soybeans, black beans and green beans all belong to this category. The protein content is 30%-40%, which contains unsaturated fatty acids, calcium, potassium and vitamin E. The composition and proportion of essential amino acids are similar to those of animal proteins. In addition, soybean is also rich in lysine which is deficient in cereal protein, and it is a natural ideal supplementary food for cereal protein. Amino acid score (representative value) 63.

9. Lean pork

Protein content of 20.7g/ 100g pork contains about 20% protein content, which is close to the essential amino acid composition and mineral elements needed by human body, and also contains trace water-soluble vitamins. Amino acid score (representative value) 92.

8. Lean mutton

Protein content is 20.5g/ 100g, and protein content is about 20%. The contents of minerals, lysine, arginine, histidine and threonine in mutton are higher than those in many other meats. Adult essential amino acids account for more than 40% of total amino acids, which is a high-quality protein food. Amino acid score (representative value) 9 1.

7. lean beef

The content of protein is 22.6g/ 100g, and the content of protein is more than 20%, which is close to the amino acid composition needed by human body. Moreover, the fat content of beef is lower than that of pork and mutton, and it is rich in minerals and B vitamins. Therefore, protein with high absorption and utilization rate is the best choice. Amino acid score (representative value) 94.

6. Duck meat

The content of protein is 15.5g/ 100g, and the content of protein is about 16%, so its nutritional value is similar to that of chicken. In addition, duck meat contains a lot of B vitamins and vitamin E, and the potassium content is high, and the edible part of100g reaches nearly 300 mg. Amino acid score (representative value) 90.

5. Chicken

Protein contains about 20.3g/100g of protein, which makes it the favorite source of protein for many people who want to keep healthy and gain muscle. In addition, chicken is low in fat, contains more unsaturated fatty acid, contains a variety of amino acids beneficial to human digestion, and is rich in phospholipids and mineral vitamins, which plays an important role in human development. Amino acid score (representative value) 9 1.

4. Shrimp

Protein content 16.8g/ 100g shrimp protein content 16%-23%, low fat content and mostly unsaturated fatty acids. It is worth mentioning that the rich magnesium in shrimp plays an important role in regulating heart activity: rich vitamins, calcium and phospholipids have nutritional supplements for children and pregnant women. Amino acid score (representative value) 9 1.

Step 3 fish

The content of protein is 18g/ 100g, and the content of protein is about 15%-22%. Various amino acids necessary for human body make fish a high-quality protein. Fish is not only easier to digest than livestock meat, but also helps to reduce the risk of hyperlipidemia and cardiovascular disease. Amino acid score (representative value) 98.

2. Milk

The content of protein is 3.3g/ 100g. Don't underestimate the high moisture content of milk, and the protein content is only 3%. Milk not only meets the needs of human body in the proportion of essential amino acids, but also is easy to drink, digest and absorb, and it is easy to reach the intake of several hundred grams, so it belongs to high-quality protein. Amino acid score (representative value) 98.

1. egg

The content of protein is13.1g/100g, and the content of protein is about 13%. The amino acid composition is close to the needs of human body, and there are various vitamins and rich minerals, which makes eggs a well-deserved choice for amino acid score (representative value) in protein.