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Usage Note

• Amino acid content is in milligrams, protein value in grams, and are measured per 100g of food weight.
• Click on column header to sort foods by name or by column's content.
• Amino-Acid Score:
  • The score is the ratio of the amino acid in the food's protein over the same amino acid in the reference protein expressed in percentage.
  • This score is for determining the limiting amino acid in a food item. A score below 100 indicates that a food's protein is incomplete. However, a score higher than 100 for a particular amino acid does not necessarily mean that a food's protein is complete. Scores of other essential amino acids of the food also have to be 100 or higher for its protein to be considered complete.
  • The limiting amino acid of a food is defined as the essential amino acid present in the lowest amount compared to a reference protein or to human requirements.

Amino Acids

Amino acids are organic compounds that combine to form proteins. When proteins are digested, amino acids are left. The human body requires a number of amino acids to grow and breakdown food.

Amino acids are classified into two groups: essential and nonessential amino acids.

• Essential amino acids cannot be made by the body and must be supplied by food. These include leucine, lysine, tryptophan, etc. Sources of essential amino acids include milk, cheese, eggs, certain meats, vegetables, nuts, and grains.
• Nonessential amino acids can be made by the body from the essential amino acids or normal breakdown of proteins. They include aspartic acid, glutamic acid, and glycine, etc.

Complete Protein

A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans or other animals. Some incomplete protein sources may contain all essential amino acids, but a complete protein contains them in correct proportions for supporting biological functions in the human body.

Histidine

Histidine is an essential amino acid in humans and other mammals. It was initially thought that it was only essential for infants, but longer-term studies established that it is also essential for adult humans.

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Histidine Food Sources

List of 120 foods highest in histidine. Histidine content is in grams per 100 grams of food weight.

Foods Rich in Histidine

Histidine (g)

Whale, beluga, meat, dried (Alaska Native)

2.999

Seal, bearded (Oogruk), meat, dried (Alaska Native)

2.947

Soy protein isolate

2.303

Soy protein isolate, potassium type, crude protein basis

2.303

Soy protein isolate, potassium type

2.303

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO

2.300

Seal, bearded (Oogruk), meat, partially dried (Alaska Native)

2.226

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus

2.200

Egg, white, dried, powder, glucose reduced

1.872

Fish, cod, Atlantic, dried and salted

1.849

Egg, white, dried

1.830

Egg, white, dried, flakes, glucose reduced

1.748

Cheese, parmesan, shredded

1.609

Soy protein concentrate, produced by alcohol extraction

1.578

Soy protein concentrate, produced by acid wash

1.578

Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash

1.578

Seeds, cottonseed flour, low fat (glandless)

1.570

Seeds, cottonseed meal, partially defatted (glandless)

1.547

Game meat, deer, cooked, roasted

1.494

Seeds, sesame flour, low-fat

1.476

Pork, cured, bacon, cooked, microwaved

1.452

Pork, cured, bacon, cooked, broiled, pan-fried or roasted

1.441

Pork, cured, bacon, cooked, pan-fried

1.441

Game meat, boar, wild, cooked, roasted

1.435

Game meat, antelope, cooked, roasted

1.401

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

1.394

Tofu, dried-frozen (koyadofu)

1.394

Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium

1.392

Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled

1.389

Foods Rich in Histidine

Histidine (g)

Cheese, parmesan, hard

1.384

Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled

1.383

Game meat, beaver, cooked, roasted

1.372

Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled

1.347

Pork, cured, bacon, cooked, baked

1.343

Seeds, sunflower seed flour, partially defatted

1.333

Veal, leg (top round), separable lean only, cooked, braised

1.332

Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked,

1.325

roasted

Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, cooked, braised

1.322

Peanut flour, defatted

1.319

Veal, leg (top round), separable lean and fat, cooked, braised

1.313

Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled

1.308

Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled

1.308

Fish, whitefish, dried (Alaska Native)

1.300

Veal, shoulder, arm, separable lean only, cooked, braised

1.297

Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted

1.296

Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked,

1.293

Seeds, cottonseed flour, partially defatted (glandless)

1.291

Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, roasted

1.286

Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted

1.281

Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, cooked,

1.280

Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised

1.268

Soy flour, defatted

1.268

Soy flour, defatted, crude protein basis (N x 6.25)

1.268

Pork, fresh, loin, top loin (chops), boneless, enhanced, separable lean only, cooked, pan-broiled

1.267

Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised

1.265

Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled

1.262

Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised

1.261

Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native)

1.260

Soy flour, low-fat, crude protein basis (N x 6.25)

1.255

Foods High in Histidine

Histidine (g)

Pork, ground, 96% lean / 4% fat, cooked, pan-broiled

1.252

Veal, rib, separable lean only, cooked, braised

1.250

Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled

1.250

Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised

1.242

Pork, fresh, loin, top loin (chops), boneless, enhanced, separable lean and fat, cooked, pan-broiled

1.241

Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled

1.241

Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, pan-fried

1.239

Game meat, bison, chuck, shoulder clod, separable lean only, 3-5 lb roast, cooked, braised

1.238

Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised

1.237

Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised

1.237

Pork, fresh, loin, sirloin (roasts), boneless, separable lean only, cooked, roasted

1.236

Veal, sirloin, separable lean only, cooked, braised

1.233

Cheese, romano

1.231

Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, braised

1.229

Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised

1.222

Veal, shoulder, arm, separable lean and fat, cooked, braised

1.221

Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted

1.220

Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised

1.219

Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised

1.219

Veal, loin, separable lean only, cooked, braised

1.218

Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked,

1.217

Pork, fresh, loin, tenderloin, separable lean only, cooked, broiled

1.215

Soy meal, defatted, raw, crude protein basis (N x 6.25)

1.212

Soy meal, defatted, raw

1.212

Pork, cured, ham with natural juices, slice, bone-in, separable lean only, heated, pan-broil

1.209

Pork, ground, 96% lean / 4% fat, cooked, crumbles

1.207

Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted

1.205

Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded

1.204

Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried

1.202

Pork, fresh, loin, sirloin (roasts), bone-in, separable lean only, cooked, roasted

1.200

Pork, fresh, loin, country-style ribs, separable lean only, cooked, braised

1.198

Foods High in Histidine

Histidine (g)

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried

1.194

Chicken, broilers or fryers, breast, meat only, cooked, rotisserie, original seasoning

1.192

Pork, fresh, enhanced, shoulder, (Boston butt), blade (steaks), separable lean only, cooked, braised

1.191

Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, broiled

1.191

Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled

1.191

Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled

1.190

Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, roasted

1.188

Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, roasted

1.188

Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, braised

1.188

Seeds, sesame flour, partially defatted

1.187

Veal, shoulder, blade, separable lean only, cooked, braised

1.185

Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised

1.185

Pork, cured, ham, slice, bone-in, separable lean only, heated, pan-broil

1.184

Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled

1.182

Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, braised

1.181

Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, all grades,

1.181

cooked, roasted

Game meat, caribou, cooked, roasted

1.179

Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked

1.177

Veal, rib, separable lean and fat, cooked, braised

1.177

Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, broiled

1.177

Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted

1.176

Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised

1.176

Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, cooked,

1.176

Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted

1.175

Pork, fresh, leg (ham), rump half, separable lean only, cooked, roasted

1.174

Pork, fresh, loin, center rib (chops), bone-in, separable lean only, cooked, pan-fried

1.173

Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted

1.172

Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised

1.172

Veal, shank (fore and hind), separable lean only, cooked, braised

1.170

Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised

1.169