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The foodstuffs listed for comparison show the essential amino acid content per unit of the total protein of the food, 100g of spinach, for example, only contains 2.9g of protein (6% Daily Value), and of that protein 1.36% is tryptophan. [2] [7] (note that the examples have not been corrected for digestibility)
Protein combining or protein complementing is a dietary theory for protein nutrition that purports to optimize the biological value of protein intake. According to the theory, individual vegetarian and vegan foods may provide an insufficient amount of some essential amino acids, making protein combining with multiple complementary foods necessary to obtain a meal with "complete protein".
Most complete proteins are animal products—except for a few plant sources like quinoa and soybean-based foods, and most incomplete proteins are plant-based foods.
Natural protein concentrates (often used in bodybuilding or as sports dietary supplements): Soy protein isolate (prepared with sodium or potassium): 80.66; Whey protein isolate: 79; Egg white, dried: 81.1; Spirulina alga, dried: 57.45 (more often quoted as 55 to 77) Baker's yeast: 38.33; Hemp husks 30
Protein per cup (cooked): 8.1 grams Speaking of quinoa, this complete protein source is a versatile and affordable way to get in some extra protein at any meal.
Soy-based foods such as edamame are complete proteins, meaning they contain those coveted nine essential amino acids that you can only get through food. “Protein helps increase satiety and keeps ...
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