DIAAS needs two things: how much of each essential amino acid the protein contains, and how much of it is actually absorbed in the small intestine. Absorption comes from digestion studies; composition comes from the USDA nutrient database or directly from the study.
- Measured Digestibility was measured for exactly this food.
- Derived Measured on a very similar product, for example milk protein for quark or wheat for pasta.
The most important foods
| Food | Protein g/100 g | DIAAS | Limited by | Data | Digestibility | Composition |
|---|---|---|---|---|---|---|
| Chicken breast, cookedMeat & Fish | 31.0 | 129 | nothing | Derived | Alotaibi et al. 2026 [10]Amino acid profile of cooked chicken breast (in vitro), digestibility 95 % as for meat in pig studies, tryptophan estimated | USDA 171477 |
| Turkey breast, cookedMeat & Fish | 30.1 | 129 | nothing | Derived | Alotaibi et al. 2026 [10]based on chicken breast | USDA 171496 |
| Ground beef, pan-friedMeat & Fish | 28.4 | 99 | Leucine | Measured | Bailey et al. 2020 [6]pan-fried ground beef | USDA 171794 |
| Beef steak, mediumMeat & Fish | 28.0 | 130 | nothing | Measured | Bailey et al. 2020 [6]Ribeye, 64 °C | USDA 171209 |
| Pork tenderloin, pan-friedMeat & Fish | 26.2 | 126 | nothing | Measured | Herreman et al. 2020 [4] | USDA 168250 |
| Salmon, cookedMeat & Fish | 22.1 | 117 | nothing | Derived | FAO sub-committee 2012 [12]Digestibility for fish (extrapolated from pig data), amino acids from nutrient database | USDA 175168 |
| Tuna, canned (in water)Meat & Fish | 25.0 | 110 | nothing | Derived | FAO sub-committee 2012 [12]Digestibility for fish (extrapolated from pig data), amino acids from nutrient database | USDA 173709 |
| Egg (whole), boiledEggs & Dairy | 12.6 | 111 | nothing | Measured | Herreman et al. 2020 [4] | USDA 173424 |
| Quark, low-fatEggs & Dairy | 12.0 | 139 | nothing | Derived | Mathai et al. 2017 [3]based on milk protein concentrate | USDA 172181 |
| SkyrEggs & Dairy | 11.0 | 139 | nothing | Derived | Mathai et al. 2017 [3]based on milk protein concentrate | USDA 170903 |
| Greek yogurtEggs & Dairy | 9.9 | 124 | nothing | Derived | Mathai et al. 2017 [3]based on skim milk powder | USDA 170903 |
| Milk (1.5 %)Eggs & Dairy | 3.3 | 124 | nothing | Derived | Mathai et al. 2017 [3]based on skim milk powder | USDA 171267 |
| Cottage cheeseEggs & Dairy | 10.4 | 139 | nothing | Derived | Mathai et al. 2017 [3]based on milk protein concentrate | USDA 172182 |
| GoudaEggs & Dairy | 24.9 | 137 | nothing | Derived | Herreman et al. 2020 [4]based on casein | USDA 171241 |
| MozzarellaEggs & Dairy | 24.3 | 137 | nothing | Derived | Herreman et al. 2020 [4]based on casein | USDA 170847 |
| ParmesanEggs & Dairy | 35.8 | 137 | nothing | Derived | Herreman et al. 2020 [4]based on casein | USDA 170848 |
| Whey proteinProtein Powders | 80.0 | 126 | nothing | Measured | Mathai et al. 2017 [3]Whey isolate | from the study |
| CaseinProtein Powders | 85.0 | 137 | nothing | Measured | Herreman et al. 2020 [4] | from the study |
| Pea protein (isolate)Protein Powders | 80.0 | 71 | Methionine + Cysteine | Measured | Stroebinger et al. 2024 [9]Pea protein isolate | from the study |
| Soy protein (isolate)Protein Powders | 88.3 | 98 | Methionine + Cysteine | Measured | Mathai et al. 2017 [3] | USDA 174276 |
| Tofu, plainSoy & Legumes | 14.0 | 89 | Methionine + Cysteine | Measured | Reynaud et al. 2021 [8]Minipigs | USDA 172475 |
| TempehSoy & Legumes | 20.3 | 105 | nothing | Derived | Mathai et al. 2017 [3]based on soy flour | USDA 174272 |
| Soy milkSoy & Legumes | 3.3 | 108 | nothing | Measured | Reynaud et al. 2021 [8]Soy milk, minipigs | USDA 172446 |
| Textured soy protein (TVP), drySoy & Legumes | 51.5 | 98 | Methionine + Cysteine | Derived | Mathai et al. 2017 [3]based on soy protein isolate | USDA 174275 |
| Lentils, cookedSoy & Legumes | 9.0 | 88 | Methionine + Cysteine | Derived | FAO sub-committee 2012 [12]Digestibility from lentil dal (rats), amino acids from nutrient database | USDA 172421 |
| Chickpeas, cookedSoy & Legumes | 8.9 | 87 | Valine | Derived | FAO sub-committee 2012 [12]Digestibility from chickpea curry (rats), amino acids from nutrient database | USDA 173757 |
| Kidney beans, cookedSoy & Legumes | 8.7 | 69 | Methionine + Cysteine | Measured | Rutherfurd et al. 2015 [5]cooked kidney beans | USDA 173740 |
| Peas, cookedSoy & Legumes | 5.2 | 68 | Methionine + Cysteine | Measured | Rutherfurd et al. 2015 [5]cooked peas | USDA 170017 |
| PeanutsNuts & Seeds | 24.4 | 51 | Lysine | Measured | Rutherfurd et al. 2015 [5]roasted peanuts | USDA 173806 |
| Peanut butterNuts & Seeds | 22.2 | 51 | Lysine | Derived | Rutherfurd et al. 2015 [5]based on roasted peanuts | USDA 172470 |
| Rolled oatsGrains & Sides | 13.2 | 64 | Lysine | Measured | Rutherfurd et al. 2015 [5]cooked rolled oats | USDA 173904 |
| Whole-grain breadGrains & Sides | 8.5 | 45 | Lysine | Derived | Mathai et al. 2017 [3]based on wheat grain, baking can lower lysine further; available lysine reduced by 17 % for baking losses (Moughan & Lim 2024) | USDA 172689 |
| White bread / toastGrains & Sides | 8.0 | 45 | Lysine | Derived | Mathai et al. 2017 [3]based on wheat grain, baking can lower lysine further; available lysine reduced by 17 % for baking losses (Moughan & Lim 2024) | USDA 174925 |
| Pasta, cookedGrains & Sides | 5.8 | 54 | Lysine | Derived | Mathai et al. 2017 [3]based on wheat grain | USDA 169737 |
| Rice, cookedGrains & Sides | 2.7 | 71 | Lysine | Measured | Rutherfurd et al. 2015 [5]cooked rice | USDA 168878 |
| Potatoes, boiledGrains & Sides | 1.7 | 55 | Leucine | Derived | FAO sub-committee 2012 [12]Digestibility per amino acid from FAO data for dried potatoes (transferred from pig data to humans), uncertain | USDA 170440 |
| Vital wheat gluten (powder)Grains & Sides | 75.0 | 26 | Lysine | Derived | Reynaud et al. 2021 [8]derived from ready-to-eat seitan (minipigs) | from the study |
| Hemp seeds, hulledNuts & Seeds | 31.6 | 64 | Lysine | Measured | Herreman et al. 2020 [4]Tryptophan estimated | USDA 170148 |
| Pistachios, roastedNuts & Seeds | 21.1 | 83 | Lysine | Measured | Bailey & Stein 2020 [7] | USDA 170185 |
More foods
| Food | Protein g/100 g | DIAAS | Limited by | Data | Digestibility | Composition |
|---|---|---|---|---|---|---|
| Bacon, friedMeat & Fish | 37.0 | 126 | nothing | Derived | Herreman et al. 2020 [4]based on pork tenderloin | USDA 167712 |
| Baked beansSoy & Legumes | 4.8 | 69 | Methionine + Cysteine | Derived | Rutherfurd et al. 2015 [5]based on kidney beans | USDA 175182 |
| Beef jerkyMeat & Fish | 33.0 | 120 | nothing | Measured | Bailey et al. 2020 [6] | from the study |
| Black beans, cookedSoy & Legumes | 8.9 | 69 | Methionine + Cysteine | Derived | Rutherfurd et al. 2015 [5]based on cooked kidney beans | USDA 173735 |
| Bologna / German sausage (Lyoner)Meat & Fish | 12.0 | 128 | nothing | Measured | Bailey et al. 2020 [6]Bologna | USDA 172013 |
| BratwurstMeat & Fish | 13.7 | 128 | nothing | Derived | Bailey et al. 2020 [6]based on bologna (Lyoner) | USDA 171620 |
| Bread roll / pretzelGrains & Sides | 10.9 | 45 | Lysine | Derived | Mathai et al. 2017 [3]based on white bread / toast; available lysine reduced by 17 % for baking losses (Moughan & Lim 2024) | USDA 172793 |
| Brie / CamembertEggs & Dairy | 20.8 | 137 | nothing | Derived | Herreman et al. 2020 [4]based on Gouda | USDA 172177 |
| Bulgur, cookedGrains & Sides | 3.1 | 54 | Lysine | Derived | Mathai et al. 2017 [3]based on couscous | USDA 170287 |
| ButterEggs & Dairy | 0.8 | 124 | nothing | Derived | Mathai et al. 2017 [3]based on milk | USDA 173410 |
| CheddarEggs & Dairy | 22.9 | 137 | nothing | Derived | Herreman et al. 2020 [4]based on Gouda | USDA 173414 |
| Chicken nuggets / tendersMeat & Fish | 19.2 | 129 | nothing | Derived | Alotaibi et al. 2026 [10]based on chicken breast | USDA 173321 |
| Chicken thigh, cookedMeat & Fish | 24.8 | 129 | nothing | Derived | Alotaibi et al. 2026 [10]based on chicken breast | USDA 172388 |
| Cod / pollock, cookedMeat & Fish | 22.8 | 117 | nothing | Derived | FAO sub-committee 2012 [12]based on salmon | USDA 171956 |
| Corn tortilla / tortilla chipsGrains & Sides | 5.7 | 43 | Lysine | Derived | Herreman et al. 2020 [4]based on cornmeal / polenta | USDA 175036 |
| CornflakesGrains & Sides | 7.0 | 1 | Lysine | Measured | Rutherfurd et al. 2015 [5]Corn-based breakfast cereal | from the study |
| Cornmeal / polenta, dryGrains & Sides | 8.1 | 43 | Lysine | Measured | Herreman et al. 2020 [4] | USDA 169697 |
| Couscous, dryGrains & Sides | 12.8 | 54 | Lysine | Derived | Mathai et al. 2017 [3]based on wheat grain | USDA 169699 |
| CreamEggs & Dairy | 2.8 | 124 | nothing | Derived | Mathai et al. 2017 [3]based on milk | USDA 170859 |
| Cream cheeseEggs & Dairy | 6.2 | 139 | nothing | Derived | Mathai et al. 2017 [3]based on low-fat quark | USDA 173418 |
| CroissantGrains & Sides | 8.2 | 45 | Lysine | Derived | Mathai et al. 2017 [3]based on white bread / toast; available lysine reduced by 17 % for baking losses (Moughan & Lim 2024) | USDA 174987 |
| Döner meat (veal/beef)Meat & Fish | 25.8 | 99 | Leucine | Derived | Bailey et al. 2020 [6]based on ground beef | USDA 174879 |
| Duck, cookedMeat & Fish | 23.5 | 128 | nothing | Derived | Alotaibi et al. 2026 [10]based on chicken breast | USDA 172411 |
| EdamameSoy & Legumes | 11.9 | 105 | nothing | Derived | Mathai et al. 2017 [3]based on soy flour | USDA 168411 |
| Emmental / mountain cheeseEggs & Dairy | 27.0 | 137 | nothing | Derived | Herreman et al. 2020 [4]based on Gouda | USDA 171251 |
| FalafelSoy & Legumes | 13.3 | 87 | Valine | Derived | FAO sub-committee 2012 [12]based on chickpeas | USDA 172455 |
| Feta / sheep cheeseEggs & Dairy | 14.2 | 137 | nothing | Derived | Herreman et al. 2020 [4]based on Gouda | USDA 173420 |
| Flatbread / pitaGrains & Sides | 9.1 | 45 | Lysine | Derived | Mathai et al. 2017 [3]based on white bread / toast; available lysine reduced by 17 % for baking losses (Moughan & Lim 2024) | USDA 174915 |
| FlaxseedNuts & Seeds | 18.3 | 80 | Lysine | Derived | FAO sub-committee 2012 [12]Digestibility for flaxseed, amino acids from nutrient database | USDA 169414 |
| French friesGrains & Sides | 2.3 | 50 | Leucine | Derived | FAO sub-committee 2012 [12]Digestibility per amino acid from FAO data for French fries (transferred from pig data to humans), uncertain | USDA 170436 |
| Ground lamb, pan-friedMeat & Fish | 24.8 | 99 | Leucine | Derived | Bailey et al. 2020 [6]based on ground beef | USDA 172544 |
| Ham, cookedMeat & Fish | 16.6 | 126 | nothing | Derived | Herreman et al. 2020 [4]based on pork tenderloin | USDA 173864 |
| HummusSoy & Legumes | 7.9 | 92 | Valine | Derived | FAO sub-committee 2012 [12]Digestibility from chickpea curry (rats), amino acids from nutrient database | USDA 172454 |
| Lupin flourSoy & Legumes | 40.0 | 80 | Methionine + Cysteine | Measured | Herreman et al. 2020 [4] | from the study |
| Mashed potatoesGrains & Sides | 1.9 | 61 | Leucine | Derived | FAO sub-committee 2012 [12]Digestibility per amino acid from FAO data for dried potatoes (transferred from pig data to humans), uncertain | USDA 168555 |
| Mussels / clams, cookedMeat & Fish | 23.8 | 117 | nothing | Derived | FAO sub-committee 2012 [12]based on salmon | USDA 174217 |
| Plaice / flounder, cookedMeat & Fish | 15.2 | 117 | nothing | Derived | Kendler et al. 2023 [11]Amino acids measured, digestibility from FAO factors for fish, tryptophan estimated | USDA 174197 |
| Plain yogurt (3.5 %)Eggs & Dairy | 3.5 | 124 | nothing | Derived | Mathai et al. 2017 [3]based on Greek yogurt | USDA 171284 |
| Pork schnitzel, friedMeat & Fish | 28.2 | 126 | nothing | Derived | Herreman et al. 2020 [4]based on pork tenderloin | USDA 167826 |
| Pork, gyros / roastMeat & Fish | 23.3 | 126 | nothing | Derived | Herreman et al. 2020 [4]based on pork tenderloin | USDA 167844 |
| Rice noodles, cookedGrains & Sides | 1.8 | 71 | Lysine | Derived | Rutherfurd et al. 2015 [5]based on rice | USDA 168914 |
| Rice proteinProtein Powders | 80.0 | 44 | Lysine | Measured | Rutherfurd et al. 2015 [5]Rice protein concentrate | from the study |
| Ricotta / paneerEggs & Dairy | 11.4 | 139 | nothing | Derived | Mathai et al. 2017 [3]based on low-fat quark | USDA 171248 |
| Rye bread (mixed)Grains & Sides | 8.5 | 45 | Lysine | Derived | Mathai et al. 2017 [3]based on whole-grain bread; available lysine reduced by 17 % for baking losses (Moughan & Lim 2024) | USDA 172684 |
| SalamiMeat & Fish | 21.7 | 120 | nothing | Measured | Bailey et al. 2020 [6] | USDA 174603 |
| Salmon, raw (sushi / smoked salmon)Meat & Fish | 20.4 | 117 | nothing | Derived | FAO sub-committee 2012 [12]Digestibility for fish (extrapolated from pig data), amino acids from nutrient database | USDA 175167 |
| Seitan, ready-to-eatGrains & Sides | 24.0 | 26 | Lysine | Measured | Reynaud et al. 2021 [8]based on ready-to-eat seitan, minipigs. Protein content typical for retail products (manufacturer data) | from the study |
| Shrimp / prawns, cookedMeat & Fish | 22.8 | 117 | nothing | Derived | FAO sub-committee 2012 [12]based on salmon | USDA 171971 |
| Sour cream / crème fraîcheEggs & Dairy | 2.4 | 124 | nothing | Derived | Mathai et al. 2017 [3]based on milk | USDA 171257 |
| Soy yogurtSoy & Legumes | 4.0 | 108 | nothing | Derived | Reynaud et al. 2021 [8]based on soy milk | from the study |
| Spätzle / egg noodles, cookedGrains & Sides | 4.5 | 54 | Lysine | Derived | Mathai et al. 2017 [3]based on pasta | USDA 168919 |
| Split peas, cookedSoy & Legumes | 8.3 | 68 | Methionine + Cysteine | Derived | Rutherfurd et al. 2015 [5]based on peas | USDA 172429 |
| Sunflower seedsNuts & Seeds | 20.8 | 72 | Lysine | Derived | FAO sub-committee 2012 [12]Digestibility for sunflower seeds, amino acids from nutrient database | USDA 170562 |
| Tahini / sesame pasteNuts & Seeds | 17.0 | 72 | Lysine | Derived | FAO sub-committee 2012 [12]based on sunflower seeds | USDA 170189 |
| Tortilla / wrap (wheat)Grains & Sides | 8.7 | 45 | Lysine | Derived | Mathai et al. 2017 [3]based on white bread / toast; available lysine reduced by 17 % for baking losses (Moughan & Lim 2024) | USDA 173242 |
| White beans, cookedSoy & Legumes | 9.7 | 69 | Methionine + Cysteine | Derived | Rutherfurd et al. 2015 [5]based on kidney beans | USDA 175203 |
| Wiener / frankfurterMeat & Fish | 12.8 | 128 | nothing | Derived | Bailey et al. 2020 [6]based on bologna (Lyoner) | USDA 172964 |
References
- FAO (2013): Dietary protein quality evaluation in human nutrition. FAO Food and Nutrition Paper 92, Rome.
- U.S. Department of Agriculture, Agricultural Research Service (2018): FoodData Central, SR Legacy. Protein content and amino acid profiles.
- Mathai, J. K., Liu, Y. & Stein, H. H. (2017): Values for digestible indispensable amino acid scores (DIAAS) for some dairy and plant proteins may better describe protein quality than values calculated using the concept for protein digestibility-corrected amino acid scores (PDCAAS). British Journal of Nutrition 117, 490–499.
- Herreman, L. et al. (2020): Comprehensive overview of the quality of plant- and animal-sourced proteins based on the digestible indispensable amino acid score. Food Science & Nutrition 8(10), 5379–5391.
- Rutherfurd, S. M., Fanning, A. C., Miller, B. J. & Moughan, P. J. (2015): Protein digestibility-corrected amino acid scores and digestible indispensable amino acid scores differentially describe protein quality in growing male rats. Journal of Nutrition 145(2), 372–379.
- Bailey, H. M., Mathai, J. K., Berg, E. P. & Stein, H. H. (2020): Most meat products have digestible indispensable amino acid scores that are greater than 100, but processing may increase or reduce protein quality. British Journal of Nutrition 124, 14–22.
- Bailey, H. M. & Stein, H. H. (2020): Raw and roasted pistachio nuts (Pistacia vera L.) are ‘good’ sources of protein based on their digestible indispensable amino acid score as determined in pigs. Journal of the Science of Food and Agriculture 100, 3878–3885.
- Reynaud, Y., Buffière, C., Cohade, B. et al. (2021): True ileal amino acid digestibility and digestible indispensable amino acid scores (DIAASs) of plant-based protein foods. Food Chemistry 338, 128020.
- Stroebinger, N., Hodgkinson, S. M. & Moughan, P. J. (2024): Pig true ileal digestible amino acid contents of individual ingredients are additive in mixed meals and allow accurate predictions of digestible indispensable amino acid score values. Journal of Nutrition 154, 3323–3330.
- Alotaibi, M., Muleya, M., Salter, A., Hoad, C. & Eldeghaidy, S. (2026): Comparison of the protein quality of chicken and plant-based chicken analogues using the INFOGEST in-vitro digestion system. Food Chemistry 520, 149734.
- Kendler, S., Thornes, F. W., Jakobsen, A. N. et al. (2023): Nutritional profiling and contaminant levels of five underutilized fish species in Norway. Frontiers in Nutrition 10, 1118094.
- Gilani, S., Tomé, D., Moughan, P. J. & Burlingame, B. (2012): Report of a sub-committee of the 2011 FAO Consultation on “Protein quality evaluation in human nutrition”, with annex: True ileal amino acid and protein digestibility for selected human foods (Moughan & Rutherfurd). FAO, Rome.
How these values turn into the DIAAS of a meal is explained under Method. In the food table you can sort the same foods by individual amino acids. Only the calculator uses estimated values, and it marks them as estimates.
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