How much of the essential amino acids do various foods contain?

Answer 1

You can see a breakdown of each amino acid contained in a wide range of foods at the Nutrition Data web site:

http://www.nutritiondata.com/

This site shows a visual representation of all nine essential amino acids contained in a given food in a graph they call Protein Quality. Quoted from the site:

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The Protein Quality segment of the analysis includes another unique symbol, called a Protein Quality Indicator. Each spoke on this radial graph represents one of the nine essential amino acids. The size of each spoke is proportionate to the percentage of the optimal level for that amino acid. The amino acid with the lowest level is considered the "limiting" amino acid for that food, and determines the overall Amino Acid Score. Example: [graphic omitted -- see www.nutritiondata.com]

Note: Optimal levels for amino acids are based on the following amino acid profile recommended by the Institute of Medicine's Food and Nutrition Board:

Essential Amino Acid mg/g of Protein

Tryptophan 7

Threonine 27

Isoleucine 25

Leucine 55

Lysine 51

Methionine+Cystine 25

Phenylalanine+Tyrosine 47

Valine 32

Histidine 18

The Amino Acid Score calculated by [Nutrition Data] is a basic measure of protein quality, but it has not been adjusted for the digestibility of the protein. Protein digestibility depends on the type of protein (animal proteins are more digestible than plant proteins), as well as the method in which the food was prepared. If digestibility is accounted for, the Amino Acid Score will be somewhat lower than stated. If the Amino Acid Score is less tha[n] 100, a link is provided to "complementary" sources of protein. These are foods that are higher in the limiting amino acid(s), and/or lower in the amino acids most prevalent in the food. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume. ----- end quote -----

Here are some amino acid scores from the Nutrition Data web site for some example foods:

* "Beef, chuck, mock tender steak, separable lean only, trimmed to 1/4" fat, USDA select, raw [Mock Tender Steak]" has an amino acid score of 154.

* Canned light tuna has an amino acid score of 148.

* "Turkey, fryer-roasters, light meat, meat only, raw" has an amino acid score of 145. * "Seaweed, spirulina, raw" has an amino acid score of 103.

* "Game meat, elk, cooked, roasted" has an amino acid score of 96.

* Pinto beans, "mature seeds, sprouted, cooked, boiled, drained, with salt", has an amino acid score of 86.

* Green raw soybeans has an amino acid score of 85.

* Frozen uncooked spinach has an amino acid score of 68.

Answer 2

Essential amino acids refers to amino acids which cannot be made from scratch by our bodies. These amino acids must be consumed in foods we eat. Examples of some of these foods are: eggs, meat, soybeans and quinoa.

Answer 3

Animal-based foods such as meats, fish, eggs, and dairy products contain all essential amino acids in varying quantities. Plant-based sources like soy products, quinoa, chia seeds, and buckwheat are also complete protein sources. Other plant-based foods can be combined to provide all essential amino acids in a meal, such as rice and beans or peanut butter on whole grain bread.

Answer 4

21