What is the Superior Form of Protein?
Soybeans.................................................36.490 grams
Pork Roasted .........................................30.940 grams
White Meat Chicken Roasted.................30.910 grams
Chicken Breast and Skin Roasted...........29.800 grams
Winged Beans.........................................29.650 grams
Turkey Roasted All.................................28.710 grams
Lamb, Leg, Roasted................................28.300 grams
Lentils.....................................................28.060 grams
Halibut....................................................26.690 grams
Spanish Peanuts......................................26.150 grams
Fava Beans..............................................26.120 grams
Chinook Salmon......................................25.720 grams
Kidney Beans..........................................25.330 grams
Mungo Beans..........................................25.210 grams
Virginia Peanuts......................................25.190 grams
Pumpkin and Squash Seeds....................24.540 grams
Red Kidney Beans..................................24.370 grams
Black Walnuts.........................................24.350 grams
Yardlong Beans.......................................24.310 grams
Ground Beef ..........................................24.070 grams
Chunky Peanut Butter.............................24.050 grams
Pine Nuts.................................................24.000 grams
Mung Beans............................................23.860 grams
White Beans............................................23.360 grams
Cranberry Beans......................................23.030 grams
There are 18 plant based protein sources and only 7 meat or fish based protein sources on the top 25 list. The highest source of protein is soybeans. All the meat based proteins are high in cholesterol. All the vegetable based proteins have no cholesterol. The full chart shows other factors as well. Soybeans are also the highest source of iron! So much for the myth that a vegan diet contains insufficient protein and iron.
Although soy products can be used as meat substitutes, and are likely to be lower in cholesterol and fat, plant sources of protein are not considered as high biological value protein. Meaning, they are not high quality protein because they do not contain all the essential amino acids the body requires.
If a certain essential amino acid is missing in a particular plant protein, the missing essential amino acid can be supplied by pairing the protein source with another. This pairing (called complementary proteins) helps to ensure adequate intake of essential amino acids. Some examples: macaroni and cheese, or tofu with rice.
