Histidine
The first essential amino acid can be found in lean meat, particularly ground beef and turkey. It is particularly prominent in cured hams, game meats, and pork products. It is found in both the meat and the skin of these meats. You can also get histidine from eggs, soy, peanuts, parmesan cheese, and sesame.
Isoleucine
Found in fish, with the highest content percentage in pike, cod, and other North Atlantic seafood, this amino acid is also found in eggs, both the whites and the yolk. Soy protein and tofu also have it.
Leucine
Leucine is another amino acid found in seafood, particularly fish like pike, cod, and tuna, and in eggs. It is also found in cottage cheese, parmesan, sesame, and game meats, particularly water buffalo and elk.This amino acid is vital for liver and fat tissue construction, as well as construction of connective tissues and muscle health.
Lysine
Lysine can be derived from most meats, but also from chick peas, lentils, parmesan, quinoa, and soybeans. In terms of meats, chicken and catfish contains large amounts of lysine.
Methionine
Found in cereal grains, eggs, sesame seeds, mustard seeds, peanuts, and brazil nuts, methionine can also be consumed in fish and other meats. Very little methionine is found in legumes and other vegetables. Racemic methionine is a synthesized amino acid similar to natural methionine, and is often added to pet foods and some processed products.
Phenylalanine
Interestingly, phenylalanine is found in the breast milk of most mammals, and has an antiseptic and antidepressant effect when consumed. Logically then, you can get it from the skin and meat of most animals and fish, and also in a number of manufactured goods, including diet sodas and other processed foods. Peanuts, eggs, and soy have it, too.
Threonine
Much like methionine, threonine is found in its highest concentrations in cottage cheese, sesame seeds, poultry, fish, and lentils.
Tryptophan
Perhaps the most well-known amino acid, tryptophan is plentiful in meats and fish, eggs, sesame and sunflower seeds, chocolate, yogurt, and milk. Though tryptophan supplements were previously questioned due to health concerns, it has returned to many stores in the U.S. and is now sold as a supplement by some pharmacies.
Valine
Similar to leucine and isoleucine in its chemical composition, valine is found in meats, especially beef, and dairy products. For those who can’t consume meat and dairy, supplements are sold at pharmacies, and through supplement and health stores worldwide and online. Some valine is available in soy protein, parmesan, and sesame.
Other foods and their servings. Red meat is one of the foods highest in protein, with lean cuts of beef providing about 31 grams in each 3-ounce serving. Ham and pork sirloin roast each provide about 28 grams of protein per 3-ounce serving, and pork chops contain about 21 grams per 3-ounce serving. Fattier cuts of meat are lower in protein per gram. also.
A 3-ounce serving of chicken or turkey breast has about 28 grams of protein, and the same amount of halibut, tuna or salmon contains about 22 grams. Tilapia, cod, sole, flounder and perch are also filled with the 9 essential amino acids that you eat.
You can get a significant amount of the necessary amino acids from eggs and dairy foods. When it comes to dairy products, low-fat and nonfat sources provide the most protein per gram and per calorie. A 1-ounce slice of nonfat mozzarella provides 9 grams of protein, while the same amount of low-fat Swiss cheese contains 8 grams. Each ounce of Parmesan cheese has 10 grams of protein. A cup of yogurt provides 14 grams of protein, and a large egg has 6 grams of protein.
Unlike most other plant-based protein sources, quinoa and soy products provide all of the essential amino acids. A cup of cooked quinoa has about 8 grams of protein, a 3-ounce serving of tofu has 6 grams of protein and a cup of soybeans has 29 grams of protein. Beans and nuts, which don’t contain all the amino acids, do provide significant amounts of protein, with beans providing between 15 and 17 grams of protein per cup and nuts and seeds providing between 4 and 9 grams of protein per ounce.