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Nutrition Database Protein Information Database Biological Value: Protein Ratings
How Our Bodies Use Protein
Although one gram of
protein will contain four calories in all cases, the amount of
protein which our body can digest and use for muscle building
purposes is not always 100%. In fact, the most easily digestible
natural protein source are whole eggs, where the percentage net
utilization by our bodies is 94%. Because eggs contain the best
protein digestion rate of any natural source, eggs are given a
protein rating of '100' and all other protein containing food
sources are rated according to how digestible they are compared to
egg protein.
Today, there exists
protein powders which digest even easier than egg protein and can
be utilized by our bodies even more than the 94% that natural egg
protein can be. These protein powders would have a protein rating
higher than 100 on the scale below.
Biological
Value
The Biological Value (BV)
is a scale of measurement used to determine what percentage of a
given nutrient source is utilized by the body. The scale is most
frequently applied to protein sources, particularly whey protein.
Biological Value is derived from providing a measure intake of
protein, then determining the nitrogen uptake versus nitrogen
excretion. The theoretical highest BV of any food source is 100%.
In short - BV refers to how well and how quickly your body can
actually use the protein you consume.
Below is a list of various
sources of protein and their respective ratings.
Protein Ratings
| FOOD |
PROTEIN RATING |
| Eggs (whole) |
100 |
| Eggs (whites) |
88 |
| Chicken / Turkey |
79 |
| Fish |
70 |
| Lean Beef |
69 |
| Cow's Milk |
60 |
| Unpolished Rice |
59 |
| Brown Rice |
57 |
| White Rice |
56 |
| Peanuts |
55 |
| Peas |
55 |
| Whole Wheat |
49 |
| Soy beans |
47 |
| Whole-grain Wheat |
44 |
| Peanuts |
43 |
| Corn |
36 |
| Dry Beans |
34 |
| White Potato |
34 |
As far as sources of
protein created in the lab are concerned, here is a short list of
some protein sources you can find in supplements common today. See
how they compare to the natural sources listed above:
Protein Ratings
| PROTEIN SUPPLEMENT |
PROTEIN RATING |
| Whey Protein Isolate |
159 |
| Whey Protein Concentrate |
104 |
| Casein |
77 |
| Soy |
74 |
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