Sources of complete protein include eggs, milk, meat, fish, and poultry. High quality protein sources in nutritional supplements include whey, colostrum, casein, and milk and egg proteins.
Egg provide the optimal mixture of essential amino acids among food sources; hence egg receives the highest quality rating (100) for comparison with other foods.
Animal protein provide almost two thirds of dietary protein in the diet in a modern society; 80 years ago plant and animal sources contribute equally to protein consumption. Reliance on animal sources for dietary protein accounts for the relatively high cholesterol and saturated fatty acid intake in the major industrialized nations.
The biological value of a food refers to how well it supplies essential amino acids. High quality protein foods come from animal sources; vegetables remain incomplete in one or more essential amino acids.
Biological Value (Rating)
Eggs 100
Fish 70
Lean beef 69
Cow's milk 60
Brown rice 57
White rice 56
Soybeans 47
Peanuts 43
Potatoes 34
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