|
Food Group |
Protein Content on average (g for 100 g of food group) |
Protein Digestibility (%) |
Bioavailable protein on average (g for 100 g of food group) |
Animal Protein |
|
|
|
|
Cow’s Milk |
3.8 |
90 |
3.4 |
Dairy products excluding milk (e.g. cheese yoghurt, ice cream) |
13 |
92 |
12 |
Chicken (cooked) |
25.9 |
88 |
22.9 |
Eggs (100g approx. 2x Size 6) |
12.3 |
86 |
10.6 |
Beef (cooked) |
27.2 |
95 |
25.9 |
Pork (cooked) |
27.5 |
88 |
24.3 |
Lamb (cooked) |
25.5 |
88 |
22.5 |
Venison (cooked) |
30.1 |
88 |
26.6 |
Cold cuts and cured meats (e.g. sliced ham, salami, bacon) |
20.3 |
93 |
18.7 |
Sausages (all types including frankfurter) |
15.1 |
91 |
13.7 |
Fish and shellfish |
21.6 |
89 |
19.2 |
|
|
|
|
Plant Protein |
|
|
|
|
Legumes/Pulses (e.g. chickpeas, canned baked beans, lentils, split peas, soya beans) |
6.9 |
77 |
5.3 |
Nuts and Seeds (e.g. all nuts, peanut butter, almond milk, coconut milk, sesame seeds, sunflower seeds, pumpkin seeds) |
15 |
82 |
12.3 |
Breakfast cereals (all commercial retailed ready-to-eat breakfast cereals, oatmeal) |
7.3 |
75 |
5.5 |
Yeast breads (e.g. white bread, rye bread, multi-grain bread, baguette, focaccia, ciabatta, hamburger buns, hotdog rolls, naan) |
10.6 |
93 |
9.8 |
Tortillas (e.g. corn tortillas, wheat flour-based tortillas, taco shells) |
7.6 |
90 |
6.9 |
Rice (cooked rice e.g. white rice, brown rice, short-grain rice, long-grain rice, glutinous white rice) |
2.4 |
79 |
1.9 |
Pasta (cooked pasta, all types including pasta made with egg, whole-wheat pasta, spinach-based pasta) |
5.4 |
83 |
4.5 |
Noodles (cooked noodles, all types including wheat flour-based noodles, rice noodles, noodles made with egg) |
4.2 |
83 |
3.5 |
Other grains (cooked e.g. couscous, quinoa, bulgur, pearl barley) |
3.4 |
80 |
2.7 |
Vegetables (all vegetables including cooked mixed vegetables from frozen, potatoes, cooked oven potato chips, tomatoes) |
2.1 |
65 |
1.3 |
Fruits (all fruit including canned pineapple, squeezed citrus juices such as lemon juice, orange juice, dried raisins) |
0.8 |
65 |
0.5 |
|
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