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Protein and lysine data from USDA National Nutrient Database for Standard Reference (SR23) and Amino Acid Search (bitterpoison.com), unless otherwise stated. A. Food column is organized by type (grain, legume, meat/poultry, etc.). B. Protein column is grams of protein per 100 grams of food, which is also a percent. C. Lysine column is grams of lysine per 100 grams of food; this value is usually stated in SR23, otherwise see the notes below. D. Percent of protein column is the amount of lysine as a percentage of the amount of protein; this value is usually calculated from B. and C. When it is not calculated, the source of the data is indicated in a note below. E. Percent of ideal column compares lysine as a percent of total protein to the ideal value of 5.1% (per Institute of Medicine's Food and Nutrition Board); this value is calculated from D. http://www.bitterpoison.com/archive/complete-protein/ F. Percent of daily need column compares the discrete amount of lysine in 100 grams of the food to the discrete amount of lysine needed by a 70 kg adult (2.856, which is 0.8 grams of protein per kg of body weight); this value is calculated from C. Disclaimer: accuracy of data not guaranteed; not responsible for typographical, mathmatical, or other errors. See additional notes below. |
| Lysine Content of 101 Foods - alphabetical | |||||
| A. | B. | C. | D. | E. | F. |
| food | protein | lysine | % of protein | % of ideal | % of daily need |
| carob | 4.62 | 0.196 | 4.24% | 83% | 6.9% |
| cheese colby | 23.76 | 1.978 | 8.32% | 163% | 69.3% |
| cheese cottage 2% | 11.83 | 0.994 | 8.40% | 165% | 34.8% |
| cheese cream | 5.93 | 0.567 | 9.56% | 187% | 19.9% |
| cheese cream fat free | 15.69 | 1.501 | 9.57% | 188% | 52.6% |
| cheese food american | 19.61 | 1.946 | 9.92% | 195% | 68.1% |
| cheese goat hard | 30.52 | 2.191 | 7.18% | 141% | 76.7% |
| cheese mozzarella part skim | 24.26 | 2.464 | 10.16% | 199% | 86.3% |
| cheese muenster | 23.41 | 2.139 | 9.14% | 179% | 74.9% |
| cheese parmesan | 38.46 | 2.980 | 7.75% | 152% | 104.3% |
| cheese pasteurized american | 22.15 | 2.198 | 9.92% | 195% | 77.0% |
| cheese pasteurized swiss | 24.73 | 2.454 | 9.92% | 195% | 85.9% |
| cheese provolone | 25.58 | 2.646 | 10.34% | 203% | 92.6% |
| cheese ricotta skim | 11.39 | 1.353 | 11.88% | 233% | 47.4% |
| cheese romano | 31.80 | 2.941 | 9.25% | 181% | 103.0% |
| cheese swiss | 26.93 | 2.585 | 9.60% | 188% | 90.5% |
| egg whites dried | 81.10 | 5.515 | 6.80% | 133% | 193.1% |
| egg whole | 12.56 | 0.912 | 7.26% | 142% | 31.9% |
| fruit goji berries | 11.70 | 0.292 | 2.50% | 49% | 10.2% |
| fruit plantains | 1.30 | 0.060 | 4.62% | 90% | 2.1% |
| grain amaranth | 13.56 | 0.747 | 5.51% | 108% | 26.2% |
| grain barley flour | 10.50 | 0.391 | 3.72% | 73% | 13.7% |
| grain barley hulled | 12.48 | 0.465 | 3.73% | 73% | 16.3% |
| grain barley pearled | 9.91 | 0.369 | 3.72% | 73% | 12.9% |
| grain buckwheat whole flour | 12.62 | 0.640 | 5.07% | 99% | 22.4% |
| grain camelina | 24.10 | 1.190 | 4.95% | 97% | 41.7% |
| grain canihua (kaniwa) | 14.00 | 0.826 | 5.90% | 116% | 28.9% |
| grain corn flour whole yellow | 6.93 | 0.195 | 2.81% | 55% | 6.8% |
| grain cornmeal white Navajo | 10.99 | 0.319 | 2.90% | 57% | 11.2% |
| grain durum flour | 13.68 | 0.303 | 2.21% | 43% | 10.6% |
| grain fonio 1 | 9.00 | 0.225 | 2.50% | 49% | 7.9% |
| grain fonio 2 white | 7.10 | 0.205 | 2.89% | 57% | 7.2% |
| grain job's tears hulled | 14.80 | 0.198 | 1.90% | 37% | 6.9% |
| grain macaroni dry | 13.04 | 0.298 | 2.29% | 45% | 10.4% |
| grain millet flour | 10.75 | 0.144 | 1.34% | 26% | 5.0% |
| grain oat flour | 14.66 | 0.608 | 4.15% | 81% | 21.3% |
| grain oats | 16.89 | 0.701 | 4.15% | 81% | 24.5% |
| grain quinoa | 14.12 | 0.766 | 5.42% | 106% | 26.8% |
| grain rice brown long | 7.94 | 0.303 | 3.82% | 75% | 10.6% |
| grain rice white long | 7.13 | 0.258 | 3.62% | 71% | 9.0% |
| grain rye flour dark | 15.91 | 0.338 | 2.12% | 42% | 11.8% |
| grain rye flour light | 9.82 | 0.210 | 2.14% | 42% | 7.4% |
| grain rye flour medium | 10.88 | 0.212 | 1.95% | 38% | 7.4% |
| grain sorghum flour | 7.87 | 0.162 | 2.06% | 40% | 5.7% |
| grain spelt | 14.57 | 0.409 | 2.81% | 55% | 14.3% |
| grain teff | 13.30 | 0.376 | 2.83% | 55% | 13.2% |
| grain triticale | 13.18 | 0.369 | 2.80% | 55% | 12.9% |
| grain triticale flour | 13.18 | 0.369 | 2.80% | 55% | 12.9% |
| grain wheat flour white | 10.33 | 0.228 | 2.21% | 43% | 8.0% |
| grain wheat kamut | 14.70 | 0.416 | 2.83% | 55% | 14.6% |
| grain wild rice | 14.70 | 0.629 | 4.28% | 84% | 22.0% |
| legume adzuki beans | 19.87 | 1.497 | 7.53% | 148% | 52.4% |
| legume chickpea flour (besan) | 22.39 | 1.310 | 5.85% | 115% | 45.9% |
| legume chickpeas | 19.30 | 1.291 | 6.69% | 131% | 45.2% |
| legume fava beans | 26.12 | 1.671 | 6.40% | 125% | 58.5% |
| legume lentils | 25.80 | 1.802 | 6.98% | 137% | 63.1% |
| legume lentils sprouted | 8.96 | 0.712 | 7.95% | 156% | 24.9% |
| legume lima beans | 21.46 | 1.438 | 6.70% | 131% | 50.4% |
| legume mung bean | 23.96 | 1.664 | 6.94% | 136% | 58.3% |
| legume mung bean sprouted | 3.04 | 0.166 | 5.46% | 107% | 5.8% |
| legume peas dry split | 24.55 | 1.772 | 7.22% | 142% | 62.0% |
| legume peas green | 5.42 | 0.317 | 5.85% | 115% | 11.1% |
| legume soybeans | 36.49 | 2.706 | 7.42% | 145% | 94.7% |
| legume winged bean seeds | 29.65 | 2.136 | 7.20% | 141% | 74.8% |
| legume yardlong bean seeds | 24.33 | 1.646 | 6.77% | 133% | 57.6% |
| mac and cheese dry box | 14.97 | 0.405 | 2.71% | 53% | 14.2% |
| meat beef ground 90-10 | 20.00 | 1.646 | 8.23% | 161% | 57.6% |
| meat chicken | 17.44 | 1.509 | 8.65% | 170% | 52.8% |
| meat ostrich ground raw | 20.22 | 1.785 | 8.83% | 173% | 62.5% |
| meat pork ground raw | 21.10 | 1.815 | 8.60% | 169% | 63.6% |
| meat pork skins snack | 61.30 | 2.783 | 4.54% | 89% | 97.4% |
| meat turkey ground raw | 18.73 | 1.675 | 8.94% | 175% | 58.6% |
| nuts cashew | 18.22 | 0.928 | 5.09% | 100% | 32.5% |
| nuts filberts or hazel | 14.95 | 0.420 | 2.81% | 55% | 14.7% |
| nuts pecan | 9.17 | 0.287 | 3.13% | 61% | 10.0% |
| nuts pistachio | 20.27 | 1.142 | 5.63% | 110% | 40.0% |
| nuts walnuts black | 24.06 | 0.713 | 2.96% | 58% | 25.0% |
| nuts walnuts english | 15.23 | 0.424 | 2.78% | 55% | 14.8% |
| protein isolate soy | 80.69 | 5.327 | 6.60% | 129% | 186.5% |
| seafood catfish farmed | 15.23 | 1.386 | 9.10% | 178% | 48.5% |
| seafood scallop | 12.06 | 0.739 | 6.13% | 120% | 25.9% |
| seafood shrimp | 13.61 | 1.297 | 9.53% | 187% | 45.4% |
| seafood tuna light | 25.51 | 2.343 | 9.18% | 180% | 82.0% |
| seed chiaseeds | 15.62 | 0.917 | 5.87% | 115% | 32.1% |
| seed flaxseed | 18.29 | 0.862 | 4.71% | 92% | 30.2% |
| seed hempseed | 31.00 | 1.132 | 3.65% | 72% | 39.6% |
| seed pumpkin seeds | 30.23 | 1.236 | 4.09% | 80% | 43.3% |
| seed sacha inchi | 28.52 | 1.226 | 4.30% | 84% | 42.9% |
| seed safflower kernels | 16.18 | 0.534 | 3.30% | 65% | 18.7% |
| seed sesame seeds | 20.45 | 0.650 | 3.18% | 62% | 22.8% |
| seed sunflower seeds | 20.78 | 0.937 | 4.51% | 88% | 32.8% |
| tuber carrot | 0.93 | 0.101 | 10.86% | 213% | 3.5% |
| tuber cassava | 1.36 | 0.044 | 3.24% | 63% | 1.5% |
| tuber chufa (tiger nut) | 5.00 | 0.325 | 6.50% | 127% | 11.4% |
| tuber Jerusalem artichoke | 9.00 | 0.242 | 2.69% | 53% | 8.5% |
| tuber maca | 12.00 | 0.545 | 4.54% | 89% | 19.1% |
| tuber oca | 2.40 | 0.132 | 5.50% | 108% | 4.6% |
| tuber potato mashed dry flakes | 8.34 | 0.456 | 5.47% | 107% | 16.0% |
| tuber sweet potato | 1.57 | 0.066 | 4.20% | 82% | 2.3% |
| tuber winged bean tuber | 11.60 | 0.592 | 5.10% | 100% | 20.7% |
| tuber yam (not sweet potato) | 1.53 | 0.059 | 3.86% | 76% | 2.1% |
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Endnotes: cheese pasteurized process American -- protein and lysine values are the same with or without disodium phosphate fruit goji berries -- data from Wolfberry: Nature's Bounty of Nutrition and Health by P. M. Gross, R. Zhang, and X. Zhang, p. 21, 39. grain camelina -- data from J. Zubr, 2003; C. calculated from B. and D. grain canihua (kaniwa) -- data from de Bruin 1964 and Peruvian Ministry of Health 1996, 'Hunger and poverty: the role of biodiversity'. grain fonio 1 -- data from Lost Crops of Africa I; C. calculated from B. and D. grain fonio 2 white -- data from Cereals and pulses M. Brink G. Belay; C. calculated from B. and D. grain Job's tears -- data from Cereals and pulses, by M. Brink, G. Belay; 'Coix,' p. 47; also http://database.prota.org/PROTAhtml/Coix%20lacryma-jobi_En.htm grain oat flour -- C. calculated from B. and D., assuming oat flour has same percentage of lysine as oats. legume chickpea flour -- data from 'Effect of cooking and supplementation on nutritional value of gram (Cicer arietinum)', by Bhatty, Gilani, and Nagra; 21 July 1999. http://linkinghub.elsevier.com/retrieve/pii/S027153179900161X seed hempseed -- data from http://www.mountainroseherbs.com/learn/Hemp_Seed.php; C. calculated from B. and D. seed sacha inchi -- data from Sacha Inchi Corp; C. calculated from B. and D. http://www.sachainchicorporation.com/caracteristica-ing.html tuber chufa (tiger nut) -- data from 'Chufa Tubers (Cyperus esculentus L.) As a New Source of Food', World Applied Sciences Journal 7 (2) 151-156, 2009. tuber Jerusalem artichoke -- Jerusalem artichoke: tubers, planting material http://www.malva-topinambur.com/english/jerusalem-artichoke-tubers-planting-material.html tuber maca -- Composition of Maca, HWB International bvba (protein 10 to 14%, avg 12%) http://www.maca.co.uk/maca-composition.html tuber oca -- protein percent (lowest value) from Ocatin. A Novel Tuber Storage Protein from the Andean Tuber Crop Oca with Antibacterial and Antifungal Activities, Teresita Flores, Alberto Alape-Girón, Marietta Flores-Díaz, and Hector E. Flores http://www.ncbi.nlm.nih.gov/pmc/articles/PMC154257/ lysine percent from Table I, Comparison of the amino acid composition (milligrams per gram of ocatin with patatin; Kapoor et al., 1975) and sporamin A and B (Maeshima et al., 1985) http://www.ncbi.nlm.nih.gov/corehtml/pmc/pmcgifs/table-icon.gif |