Amino Acid Protein Calculator
Enter foods to make sure you are getting all the essential amino acids.
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Beer
×
Avocados
×
Raw Broccoli
×
Boiled Potatoes
×
Raw Spinach
×
Poached Eggs
×
Canned Sardines
×
Roasted Chicken Leg
×
Plain Yogurt (Whole Milk, Full Fat)
×
Cooked Black Beans
×
Cooked Lentils (Boiled) (Mature Seeds)
×
Firm Tofu
×
Almonds
×
Cooked Oatmeal
×
Cooked Long Grain Brown Rice
×
Raw Peanuts
×
Quinoa, cooked
×
Hemp Seeds (Hulled)
×
Cooked Amaranth
×
Millet flour
×
Wheat Bread
×
Corn Tortillas
×
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Number of Servings:
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  • Calories 4422 221% DV
  • Protein 271g 541% DV
  • Carbs 458g 166% DV
  • Fat 169g 216% DV
  • Fiber 87g 311% DV
  • Sugar 30g 59% DV
  • Amino Acid Score 100%
  • Lysine / Arginine 0.95
Amino Acid Bar Charts

Total Recommended Daily Intake

2 foods are missing amino acid data, the total amino acids could be higher than shown. Please set filters and search for other foods.
  • Cystine 1048% RDI 3007mg
  • Histidine 998% RDI 6987mg
  • Isoleucine 833% RDI 11664mg
  • Leucine 774% RDI 21144mg
  • Lysine 827% RDI 17375mg
  • Methionine 765% RDI 5571mg
  • Phenylalanine 1361% RDI 11910mg
  • Threonine 1014% RDI 10645mg
  • Tryptophan 1075% RDI 3011mg
  • Tyrosine 1024% RDI 8958mg
  • Valine 730% RDI 13281mg
Protein Comparison Table

Table Legend

  1. Beer
  2. Avocados
  3. Raw Broccoli
  4. Boiled Potatoes
  5. Raw Spinach
  6. Poached Eggs
  7. Canned Sardines
  8. Roasted Chicken Leg
  9. Plain Yogurt (Whole Milk, Full Fat)
  10. Cooked Black Beans
  11. Cooked Lentils (Boiled) (Mature Seeds)
  12. Firm Tofu
  13. Almonds
  14. Cooked Oatmeal
  15. Cooked Long Grain Brown Rice
  16. Raw Peanuts
  17. Quinoa, cooked
  18. Hemp Seeds (Hulled)
  19. Cooked Amaranth
  20. Millet flour
  21. Wheat Bread
  22. Corn Tortillas
-- = missing data
Amino Acids
Food # 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 Total
Weight (g) 356 201 91 136 30 50 149 258 245 172 198 252 28 234 202 28 185 28 246 119 29 28 3267
Essential  
Histidine (mg)
(%RDI)		 0
(0%)		 98
(14%)		 54
(8%)		 56
(8%)		 19
(3%)		 154
(22%)		 1080
(154%)		 1837
(262%)		 211
(30%)		 425
(61%)		 503
(72%)		 1086
(155%)		 153
(22%)		 126
(18%)		 133
(19%)		 185
(26%)		 235
(34%)		 275
(39%)		 --
(--%)		 306
(44%)		 --
(--%)		 50
(7%)		 6987
(998%)
Isoleucine (mg)
(%RDI)		 0
(0%)		 169
(12%)		 72
(5%)		 103
(7%)		 44
(3%)		 335
(24%)		 1690
(121%)		 2964
(212%)		 463
(33%)		 673
(48%)		 772
(55%)		 2139
(153%)		 213
(15%)		 271
(19%)		 220
(16%)		 258
(18%)		 290
(21%)		 365
(26%)		 --
(--%)		 563
(40%)		 --
(--%)		 59
(4%)		 11664
(833%)
Leucine (mg)
(%RDI)		 0
(0%)		 287
(11%)		 117
(4%)		 152
(6%)		 67
(2%)		 541
(20%)		 2981
(109%)		 5160
(189%)		 858
(31%)		 1218
(45%)		 1295
(47%)		 3508
(128%)		 418
(15%)		 505
(19%)		 432
(16%)		 475
(17%)		 483
(18%)		 614
(23%)		 --
(--%)		 1829
(67%)		 --
(--%)		 202
(7%)		 21144
(774%)
Lysine (mg)
(%RDI)		 0
(0%)		 265
(13%)		 123
(6%)		 155
(7%)		 52
(2%)		 455
(22%)		 3367
(160%)		 5715
(272%)		 762
(36%)		 1046
(50%)		 1247
(59%)		 2225
(106%)		 161
(8%)		 316
(15%)		 200
(10%)		 263
(13%)		 442
(21%)		 362
(17%)		 --
(--%)		 171
(8%)		 --
(--%)		 46
(2%)		 17375
(827%)
Methionine (mg)
(%RDI)		 0
(0%)		 76
(10%)		 35
(5%)		 41
(6%)		 16
(2%)		 189
(26%)		 1086
(149%)		 1749
(240%)		 250
(34%)		 229
(31%)		 152
(21%)		 532
(73%)		 45
(6%)		 108
(15%)		 117
(16%)		 90
(12%)		 178
(24%)		 265
(36%)		 --
(--%)		 380
(52%)		 --
(--%)		 34
(5%)		 5571
(765%)
Phenylalanine (mg)
(%RDI)		 0
(0%)		 195
(22%)		 106
(12%)		 113
(13%)		 39
(4%)		 339
(39%)		 1432
(164%)		 2464
(282%)		 463
(53%)		 824
(94%)		 881
(101%)		 2104
(240%)		 321
(37%)		 332
(38%)		 269
(31%)		 391
(45%)		 342
(39%)		 411
(47%)		 --
(--%)		 803
(92%)		 --
(--%)		 81
(9%)		 11910
(1361%)
Threonine (mg)
(%RDI)		 0
(0%)		 147
(14%)		 80
(8%)		 92
(9%)		 37
(3%)		 277
(26%)		 1608
(153%)		 2874
(274%)		 348
(33%)		 642
(61%)		 640
(61%)		 1978
(188%)		 171
(16%)		 225
(21%)		 192
(18%)		 251
(24%)		 242
(23%)		 360
(34%)		 --
(--%)		 421
(40%)		 --
(--%)		 62
(6%)		 10645
(1014%)
Tryptophan (mg)
(%RDI)		 0
(0%)		 50
(18%)		 30
(11%)		 39
(14%)		 12
(4%)		 83
(30%)		 411
(147%)		 697
(249%)		 49
(18%)		 181
(65%)		 160
(57%)		 592
(212%)		 60
(21%)		 94
(33%)		 67
(24%)		 71
(25%)		 96
(34%)		 105
(37%)		 --
(--%)		 202
(72%)		 --
(--%)		 12
(4%)		 3011
(1075%)
Valine (mg)
(%RDI)		 0
(0%)		 215
(12%)		 114
(6%)		 143
(8%)		 48
(3%)		 428
(23%)		 1889
(104%)		 3008
(165%)		 703
(39%)		 798
(44%)		 887
(49%)		 2192
(120%)		 243
(13%)		 374
(21%)		 305
(17%)		 307
(17%)		 342
(19%)		 505
(28%)		 --
(--%)		 695
(38%)		 --
(--%)		 83
(5%)		 13281
(730%)
Conditional  
Arginine (mg) 0
177
174
117
49
409
2195
4275
255
944
1380
3450
700
391
396
876
629
1292
--
440
--
82
18230
Cystine (mg)
(%RDI)		 0
(0%)		 54
(19%)		 25
(9%)		 33
(11%)		 11
(4%)		 136
(47%)		 393
(137%)		 740
(258%)		 78
(27%)		 165
(58%)		 234
(81%)		 144
(50%)		 61
(21%)		 227
(79%)		 63
(22%)		 94
(33%)		 117
(41%)		 191
(66%)		 --
(--%)		 212
(74%)		 --
(--%)		 30
(10%)		 3007
(1048%)
Glycine (mg) 46
209
81
76
40
215
1760
3091
206
595
727
1847
406
344
257
441
400
458
--
322
--
68
11588
Proline (mg) 125
197
100
91
34
255
1296
2611
1007
647
746
2732
275
225
244
323
444
454
--
1084
--
144
13033
Tyrosine (mg)
(%RDI)		 0
(0%)		 98
(11%)		 46
(5%)		 94
(11%)		 32
(4%)		 249
(28%)		 1238
(142%)		 2273
(260%)		 429
(49%)		 430
(49%)		 477
(55%)		 1767
(202%)		 128
(15%)		 236
(27%)		 196
(22%)		 298
(34%)		 154
(18%)		 359
(41%)		 --
(--%)		 388
(44%)		 --
(--%)		 67
(8%)		 8958
(1024%)
Non-Essential  
Alanine (mg) 43
219
95
78
43
366
2219
3718
363
640
746
1948
284
290
305
291
339
434
--
1526
--
123
14067
Aspartic acid (mg) 57
474
296
622
72
662
3755
6014
674
1844
1976
5131
749
707
489
893
653
1040
--
845
--
114
27066
Betaine (mg) --
1
0
0
31
0
--
19
--
--
--
--
0
7
1
0
--
--
--
--
25
0
85
Glutamic acid (mg) 167
577
493
427
103
834
5474
9979
1664
2324
2770
8286
1763
1458
1063
1531
1073
1780
--
3093
--
309
45166
Hydroxyproline (mg) --
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
0
Serine (mg) 0
229
110
110
31
484
1496
2539
527
829
824
2558
259
353
271
361
326
486
--
931
--
78
12801
Lysine to Arginine Ratio of All Selected Foods: 0.95
Data Source
Beer
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Avocados
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Raw Broccoli
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Boiled Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Spinach
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Poached Eggs
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Canned Sardines
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Roasted Chicken Leg
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Plain Yogurt (Whole Milk, Full Fat)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Black Beans
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Lentils (Boiled) (Mature Seeds)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Firm Tofu
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Almonds
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Long Grain Brown Rice
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Raw Peanuts
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Hemp Seeds (Hulled)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Amaranth
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Millet flour
USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Wheat Bread
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Corn Tortillas
USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.