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Following is
a protein utilization chart that shows on the left what percentage protein makes up of
various foods commonly used as protein sources and on the right what
percentage of that protein our body is actually able to use for
building muscle:
Food
% Protein by Weight
% Net Protein Utilization
Eggs
12
94
Milk
4
82
Fish
18-25
80
Cheese
22-36
70
Brown Rice
8
70
Meat and fowl
19-31
68
Soybean flour
42
61
(Whey, a milk
derivative, which is a refined product, has even more net protein than
eggs)
An egg
contains only 12% protein by weight. Due to its specific balance of
amino acids present in that protein, 94% of it can be used by our body.
In contrast, 42 percent of soybean flour is protein, but the makeup of
that protein is such that your body is able to use only 61% of it. There
is a big difference between how much protein a food contains and how
much of that protein we can actually use to build muscle.
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