PDCAAS 0.23
Almonds
21gper 100 g
21g1/4 cup
1.5gleucine
The Protein Encyclopedia
Every protein source, scored.
110 foods across animal, plant, fruit, fungi, algae, insect, cultured and supplement sources, with protein per 100 g and per serving, PDCAAS & DIAAS quality scores, leucine, cost per gram and carbon footprint.
PDCAAS 0.70
Amaranth (cooked)
3.8gper 100 g
3.8g1/2 cup
0.3gleucine
PDCAAS 1.00
Atlantic Salmon
25gper 100 g
25g1 fillet
2gleucine
PDCAAS 0.55
Avocado
2gper 100 g
2g1/2 fruit
0.1gleucine
PDCAAS 1.00
Bacon
37gper 100 g
37g4 slices
2.5gleucine
PDCAAS 0.50
Banana
1.1gper 100 g
1.1g1 fruit
0.1gleucine
PDCAAS 1.00
Beef Liver
20gper 100 g
20g1 slice
1.6gleucine
PDCAAS 0.95
Beef Sirloin (lean)
33.9gper 100 g
33.9g1 palm
2.9gleucine
PDCAAS 1.00
Bison
28gper 100 g
28g1 palm
2.2gleucine
PDCAAS 0.75
Black Beans (cooked)
8.9gper 100 g
8.9g1/2 cup
0.7gleucine
PDCAAS 0.50
Blackberries
1.4gper 100 g
1.4g1 cup
0.1gleucine
PDCAAS 0.44
Brazil Nuts
14gper 100 g
14g1/4 cup
1.1gleucine
PDCAAS 0.55
Brown Rice (cooked)
2.7gper 100 g
4g1 cup
0.2gleucine
PDCAAS 0.65
Buckwheat (cooked)
3.4gper 100 g
3.4g1/2 cup
0.3gleucine
PDCAAS 0.55
Button Mushrooms
3.1gper 100 g
3.1g1 cup
0.2gleucine
PDCAAS 1.00
Casein Protein
80gper 100 g
24g1 scoop
8.7gleucine
PDCAAS 0.60
Cashews
18gper 100 g
18g1/4 cup
1.4gleucine
PDCAAS 1.00
Cheddar Cheese
25gper 100 g
25g1 slice
2gleucine
PDCAAS 0.60
Chia Seeds
17gper 100 g
17g2 tbsp
1.3gleucine
PDCAAS 1.00
Chicken Breast (skinless)
32gper 100 g
32g1 palm
2.2gleucine
PDCAAS 1.00
Chicken Thigh
26gper 100 g
26g1 palm
2gleucine
PDCAAS 0.66
Chickpeas (canned, drained)
8.4gper 100 g
7.2g1/2 cup
0.4gleucine
PDCAAS 0.65
Chlorella (dried)
58gper 100 g
5.8g2 tbsp
5gleucine
PDCAAS 1.00
Clams
26gper 100 g
26g1 cup
2gleucine
PDCAAS 0.55
Coconut Meat
3.3gper 100 g
3.3g1/2 cup
0.2gleucine
PDCAAS 1.00
Cod
18gper 100 g
18g1 fillet
1.4gleucine
PDCAAS 0.00
Collagen Peptides
90gper 100 g
18g1 scoop
0.5gleucine
PDCAAS 1.00
Cottage Cheese
11gper 100 g
11g1/2 cup
1gleucine
PDCAAS 1.00
Crab
20gper 100 g
20g1 cup
1.5gleucine
PDCAAS 0.80
Cricket Flour
60gper 100 g
60g1/4 cup
4.5gleucine
PDCAAS 1.00
Cultivated Chicken (lab-grown)
22gper 100 g
22g1 fillet
1.8gleucine
PDCAAS 0.55
Dried Apricots
3.4gper 100 g
3.4g10 pieces
0.2gleucine
PDCAAS 0.55
Dried Figs
3.3gper 100 g
3.3g3 figs
0.2gleucine
PDCAAS 1.00
Duck Breast
24gper 100 g
24g1 palm
1.9gleucine
PDCAAS 0.50
Durian
1.5gper 100 g
1.5g1/4 fruit
0.1gleucine
PDCAAS 0.91
Edamame
11gper 100 g
11g1 cup
0.9gleucine
PDCAAS 1.00
Egg White
10.9gper 100 g
10.9g3 whites
0.9gleucine
PDCAAS 1.00
Egg Yolk
15.9gper 100 g
15.9g5 yolks
1.3gleucine
PDCAAS 0.60
Flax Seeds
18gper 100 g
18g2 tbsp
1.3gleucine
PDCAAS 1.00
Greek Yogurt (plain)
10gper 100 g
17g1 container
0.9gleucine
PDCAAS 1.00
Ground Beef (90/10)
26gper 100 g
26g1 palm
2.1gleucine
PDCAAS 0.60
Guava
2.6gper 100 g
2.6g1 fruit
0.1gleucine
PDCAAS 1.00
Ham
21gper 100 g
21g2 slices
1.6gleucine
PDCAAS 0.44
Hazelnuts
15gper 100 g
15g1/4 cup
1.1gleucine
PDCAAS 0.65
Hemp Protein Powder
50gper 100 g
15g1 scoop
3.7gleucine
PDCAAS 0.63
Hemp Seeds (hulled)
32gper 100 g
32g3 tbsp
2.2gleucine
PDCAAS 0.50
Jackfruit
1.7gper 100 g
1.7g1 cup
0.1gleucine
PDCAAS 0.65
Kidney Beans (boiled)
8.6gper 100 g
10.3g1/2 cup
0.7gleucine
PDCAAS 0.50
Kiwi
1.1gper 100 g
1.1g1 fruit
0.1gleucine
PDCAAS 1.00
Lamb
25gper 100 g
25g1 palm
2gleucine
PDCAAS 1.00
Lobster
19gper 100 g
19g1 cup
1.5gleucine
PDCAAS 0.75
Locusts
28gper 100 g
28g1/2 cup
2.2gleucine
PDCAAS 0.44
Macadamia
8gper 100 g
8g1/4 cup
0.6gleucine
PDCAAS 1.00
Mackerel
24gper 100 g
24g1 fillet
1.9gleucine
PDCAAS 0.75
Mealworms
20gper 100 g
20g1/2 cup
1.6gleucine
PDCAAS 0.55
Medjool Dates
2.5gper 100 g
2.5g2 dates
0.2gleucine
PDCAAS 1.00
Mozzarella
22gper 100 g
22g1 oz
1.8gleucine
PDCAAS 0.50
Mulberries
1.4gper 100 g
1.4g1 cup
0.1gleucine
PDCAAS 1.00
Mussels
24gper 100 g
24g1 cup
1.9gleucine
PDCAAS 0.91
Mycoprotein (Quorn)
11gper 100 g
11g1/2 cup
0.9gleucine
PDCAAS 0.91
Natto
18gper 100 g
18g1/2 cup
1.4gleucine
PDCAAS 0.70
Navy Beans
8.2gper 100 g
8.2g1/2 cup
0.6gleucine
PDCAAS 0.50
Nutritional Yeast
50gper 100 g
5g2 tbsp
4gleucine
PDCAAS 0.57
Oats (dry)
17gper 100 g
17g1/2 cup
1.2gleucine
PDCAAS 1.00
Octopus
30gper 100 g
30g1 cup
2.3gleucine
PDCAAS 1.00
Parmesan
35gper 100 g
35g1 oz
2.9gleucine
PDCAAS 0.55
Passion Fruit
2.2gper 100 g
2.2g1 fruit
0.1gleucine
PDCAAS 0.45
Pasta (cooked)
5gper 100 g
5g1/2 cup
0.4gleucine
PDCAAS 0.70
Pea Protein Isolate
80gper 100 g
24g1 scoop
6.7gleucine
PDCAAS 0.51
Peanut Butter
25gper 100 g
8g2 tbsp
0.7gleucine
PDCAAS 0.51
Peanuts (dry roasted)
24gper 100 g
9.6g1/4 cup
0.7gleucine
PDCAAS 0.44
Pecans
9gper 100 g
9g1/4 cup
0.7gleucine
PDCAAS 0.75
Pinto Beans
9gper 100 g
9g1/2 cup
0.7gleucine
PDCAAS 0.66
Pistachios
20gper 100 g
20g1/4 cup
1.6gleucine
PDCAAS 0.50
Pomegranate
1.7gper 100 g
1.7g1/2 fruit
0.1gleucine
PDCAAS 1.00
Pork Loin
27gper 100 g
27g1 palm
2.1gleucine
PDCAAS 0.55
Portobello
2.1gper 100 g
2.1g1 cap
0.1gleucine
PDCAAS 0.65
Pumpkin Seeds
30gper 100 g
30g1/4 cup
2.4gleucine
PDCAAS 0.70
Quinoa (cooked)
4.4gper 100 g
4.4g1 cup
0.3gleucine
PDCAAS 1.00
Rabbit
33gper 100 g
33g1 palm
2.5gleucine
PDCAAS 0.55
Raisins
3.1gper 100 g
3.1g1/4 cup
0.2gleucine
PDCAAS 0.54
Red Lentils (boiled)
7.6gper 100 g
10.9g1 cup
0.6gleucine
PDCAAS 0.55
Rice Protein Isolate
80gper 100 g
24g1 scoop
6.3gleucine
PDCAAS 1.00
Sardines (canned)
25gper 100 g
25g1 can
2gleucine
PDCAAS 1.00
Scallops
21gper 100 g
21g1 cup
1.6gleucine
PDCAAS 0.25
Seitan (wheat gluten)
25gper 100 g
25g1/2 cup
1.8gleucine
PDCAAS 0.60
Sesame Seeds
18gper 100 g
18g1/4 cup
1.3gleucine
PDCAAS 0.55
Shiitake
2.2gper 100 g
2.2g4 mushrooms
0.2gleucine
PDCAAS 1.00
Shrimp
24gper 100 g
24g1 cup
1.9gleucine
PDCAAS 1.00
Skim Milk
3.5gper 100 g
7g1 cup
0.4gleucine
PDCAAS 1.00
Skyr
11gper 100 g
16.5g1 container
1gleucine
PDCAAS 0.91
Soy Milk (fortified)
3.3gper 100 g
6.6g1 cup
0.4gleucine
PDCAAS 0.91
Soybeans (cooked)
16.6gper 100 g
16.6g1 cup
1.3gleucine
PDCAAS 0.65
Spirulina (dried)
57gper 100 g
5.7g2 tbsp
5gleucine
PDCAAS 1.00
Squid
18gper 100 g
18g1 cup
1.4gleucine
PDCAAS 0.60
Sunflower Seeds
21gper 100 g
21g1/4 cup
1.5gleucine
PDCAAS 0.50
Tamarind
2.8gper 100 g
2.8g1/2 cup
0.2gleucine
PDCAAS 0.91
Tempeh
19gper 100 g
19g1/2 cup
1.5gleucine
PDCAAS 1.00
Tilapia
26gper 100 g
26g1 fillet
2gleucine
PDCAAS 0.91
Tofu (firm)
17gper 100 g
17g1/2 block
1.3gleucine
PDCAAS 1.00
Tuna (canned in water)
26gper 100 g
26g1 can drained
2.1gleucine
PDCAAS 1.00
Tuna (fresh)
29gper 100 g
29g1 steak
2.3gleucine
PDCAAS 1.00
Turkey Breast
29gper 100 g
29g1 palm
2.2gleucine
PDCAAS 1.00
Venison
30gper 100 g
30g1 palm
2.4gleucine
PDCAAS 0.44
Walnuts
15gper 100 g
15g1/4 cup
1.2gleucine
PDCAAS 1.00
Whey Protein Isolate
90gper 100 g
27g1 scoop
10gleucine
PDCAAS 0.55
White Rice (cooked)
2.7gper 100 g
2.7g1/2 cup
0.2gleucine
PDCAAS 1.00
Whole Egg (boiled)
14.1gper 100 g
14.1g2 eggs
1.2gleucine
PDCAAS 1.00
Whole Milk
3.4gper 100 g
6.8g1 cup
0.3gleucine
PDCAAS 0.40
Whole Wheat Bread
13gper 100 g
5.6g2 slices
0.4gleucine
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