Essential Amino Acids in Common Foods

Food	Weight (ozs)	Weight (Grams)	Protein (Grams)	Tryptophan (mg)	Leucine (mg)	Lysine (mg)	Methionine (mg)	Phenylalnine (mg)	Isoleucine (mg)	Valine (mg)	Threonine (mg)
Wholewheat bread	0.8	23	2.1	29	166	71	37	117	106	113	72
Wholewheat flour	4.2	120	15	192	1072	432	240	784	688	739	464
Soya flour	3.9	110	45	605	3428	2784	650	2179	2380	2339	1734
Oatmeal cooked	8.3	236	4.7	76	501	221	86	275	275	319	205
Brown rice raw	6.7	190	14.3	159	1233	558	260	717	675	1004	558
Brown rice cooked	5.3	150	3.8	41	327	148	68	190	179	266	148
White rice cooked	5.6	160	3	33	258	117	54	150	141	210	117
Wheatgerm	0.2	6	1.8	16	110	99	26	58	76	88	86
Cottage cheese	9.2	260	44.2	469	4608	3584	1195	2304	2475	2475	2005
Edam cheese	1.0	28	7.7	108	775	591	211	429	523	575	300
Pharmesan cheese	1.0	28	10	140	980	730	260	540	670	720	370
Egg boiled or raw	1.8	50	6.5	102	559	406	197	369	420	470	318
Buttermilk	8.7	246	8.9	90	809	678	188	433	515	613	384
Skim milk	2.3	64	23	320	3220	1780	570	1095	1461	1575	1073
Yogurt part skim	8.8	250	4.3	93	842	706	196	450	536	638	400
Fish Cod canned	15.9	453	87	870	6609	7655	2523	3216	4435	4611	3742
Shrimp cooked	15.9	453	92	821	6240	7225	2381	3038	4187	4351	3530
Trout raw	15.9	453	97	974	7302	8571	2827	3606	6654	6930	5621
Orange	6.3	180	1.8	5	0	48	5	0	0	0	0
Peach	3.5	100	0.68	4	29	30	31	18	13	40	27
Strawberries	5.2	149	1.04	13	63	48	1.5	34	27	34	37
Beef roast	16.1	458	108	1154	7888	8369	2405	3944	5002	5291	4233
Liver cooked	15.9	453	120	1354	8398	6772	2167	4515	3786	5689	4334
Lamb	15.9	453	80	1525	9075	9543	2884	4832	6131	5768	5421
Chicken breast	12.5	354	74.5	894	5438	6630	1937	2980	3948	3800	3204
Almond nuts	4.7	133	25	234	1934	774	344	1524	1161	1495	811
Brazil nuts	5.9	167	23	312	1885	740	1571	1030	990	1374	705
Pumpkin seeds	8.1	230	67	1201	5269	3068	1267	3735	3735	3602	2001
Sesame seeds	7.1	203	42	711	3461	1256	1382	3181	2052	1925	1548
Walnuts	3.5	100	16	175	1228	441	306	767	767	974	589
Lima beans raw	3.5	100	20	202	1628	1488	250	1212	992	1030	836
Green beans cooked	4.4	125	2	28	116	104	30	48	90	96	76
Carrots cooked	5.3	150	1.35	11	77	62	11	50	54	66	51
Chickpeas raw	3.5	100	20.5	164	1517	1415	266	1004	1186	1004	738
Lentils cooked	3.5	100	15.6	140	954	898	100	654	540	626	496
Mushrooms tinned	7.0	200	3.9	12	444	0	266	0	840	596	0
Potato baked	3.5	100	2.6	26	130	138	31	114	114	138	107
Soybeans cooked	7.0	200	22	330	1870	1518	330	1188	1298	1276	846
Tomato raw	5.3	150	1.65	15	68	69	12	46	48	46	54

Food	Weight (percent)	Protein (percent)	Tryptophan (percent)	Leucine (percent)	Lysine (percent)	Methionine (percent)	Phenylalnine (percent)	Isoleucine (percent)	Valine (percent)	Threonine (percent)
Wholewheat bread	100	9.13%	0.13%	0.72%	0.31%	0.16%	0.51%	0.46%	0.49%	0.31%
Wholewheat flour	100	12.50%	0.16%	0.89%	0.36%	0.20%	0.65%	0.57%	0.62%	0.39%
Soya flour	100	40.91%	0.55%	3.12%	2.53%	0.59%	1.98%	2.16%	2.13%	1.58%
Oatmeal cooked	100	1.99%	0.03%	0.21%	0.09%	0.04%	0.12%	0.12%	0.14%	0.09%
Brown rice raw	100	7.53%	0.08%	0.65%	0.29%	0.14%	0.38%	0.36%	0.53%	0.29%
Brown rice cooked	100	2.53%	0.03%	0.22%	0.10%	0.05%	0.13%	0.12%	0.18%	0.10%
White rice cooked	100	1.88%	0.02%	0.16%	0.07%	0.03%	0.09%	0.09%	0.13%	0.07%
Wheatgerm	100	30.00%	0.27%	1.83%	1.65%	0.43%	0.97%	1.27%	1.47%	1.43%
Cottage cheese	100	17.00%	0.18%	1.77%	1.38%	0.46%	0.89%	0.95%	0.95%	0.77%
Edam cheese	100	27.50%	0.39%	2.77%	2.11%	0.75%	1.53%	1.87%	2.05%	1.07%
Pharmesan cheese	100	35.71%	0.50%	3.50%	2.61%	0.93%	1.93%	2.39%	2.57%	1.32%
Egg boiled or raw	100	13.00%	0.20%	1.12%	0.81%	0.39%	0.74%	0.84%	0.94%	0.64%
Buttermilk	100	3.62%	0.04%	0.33%	0.28%	0.08%	0.18%	0.21%	0.25%	0.16%
Skim milk	100	35.94%	0.50%	5.03%	2.78%	0.89%	1.71%	2.28%	2.46%	1.68%
Yogurt part skim	100	1.72%	0.04%	0.34%	0.28%	0.08%	0.18%	0.21%	0.26%	0.16%
Fish Cod canned	100	19.21%	0.19%	1.46%	1.69%	0.56%	0.71%	0.98%	1.02%	0.83%
Shrimp cooked	100	20.31%	0.18%	1.38%	1.59%	0.53%	0.67%	0.92%	0.96%	0.78%
Trout raw	100	21.41%	0.22%	1.61%	1.89%	0.62%	0.80%	1.47%	1.53%	1.24%
Orange	100	1.00%	0.00%	0.00%	0.03%	0.00%	0.00%	0.00%	0.00%	0.00%
Peach	100	0.68%	0.00%	0.03%	0.03%	0.03%	0.02%	0.01%	0.04%	0.03%
Strawberries	100	0.70%	0.01%	0.04%	0.03%	0.00%	0.02%	0.02%	0.02%	0.02%
Beef roast	100	23.58%	0.25%	1.72%	1.83%	0.53%	0.86%	1.09%	1.16%	0.92%
Liver cooked	100	26.49%	0.30%	1.85%	1.49%	0.48%	1.00%	0.84%	1.26%	0.96%
Lamb	100	17.66%	0.34%	2.00%	2.11%	0.64%	1.07%	1.35%	1.27%	1.20%
Chicken breast	100	21.05%	0.25%	1.54%	1.87%	0.55%	0.84%	1.12%	1.07%	0.91%
Almond nuts	100	18.80%	0.18%	1.45%	0.58%	0.26%	1.15%	0.87%	1.12%	0.61%
Brazil nuts	100	13.77%	0.19%	1.13%	0.44%	0.94%	0.62%	0.59%	0.82%	0.42%
Pumpkin seeds	100	29.13%	0.52%	2.29%	1.33%	0.55%	1.62%	1.62%	1.57%	0.87%
Sesame seeds	100	20.69%	0.35%	1.70%	0.62%	0.68%	1.57%	1.01%	0.95%	0.76%
Walnuts	100	16.00%	0.18%	1.23%	0.44%	0.31%	0.77%	0.77%	0.97%	0.59%
Lima beans raw	100	20.00%	0.20%	1.63%	1.49%	0.25%	1.21%	0.99%	1.03%	0.84%
Green beans cooked	100	1.60%	0.02%	0.09%	0.08%	0.02%	0.04%	0.07%	0.08%	0.06%
Carrots cooked	100	0.90%	0.01%	0.05%	0.04%	0.01%	0.03%	0.04%	0.04%	0.03%
Chickpeas raw	100	20.50%	0.16%	1.52%	1.42%	0.27%	1.00%	1.19%	1.00%	0.74%
Lentils cooked	100	15.60%	0.14%	0.95%	0.90%	0.10%	0.65%	0.54%	0.63%	0.50%
Mushrooms tinned	100	1.95%	0.01%	0.22%	0.00%	0.13%	0.00%	0.42%	0.30%	0.00%
Potato baked	100	2.60%	0.03%	0.13%	0.14%	0.03%	0.11%	0.11%	0.14%	0.11%
Soybeans cooked	100	11.00%	0.17%	0.94%	0.76%	0.17%	0.59%	0.65%	0.64%	0.42%
Tomato raw	100	1.10%	0.01%	0.05%	0.05%	0.01%	0.03%	0.03%	0.03%	0.04%