What Foods Have a High Biological Value?

November 18, 2025 •

3 min read

Egg protein has long been considered the "gold standard" for biological value, with a score of 100 on the relative scale. A high biological value (BV) indicates how efficiently your body can absorb and utilize the protein from a specific food source to build and repair tissue. Understanding what foods have a high biological value is crucial for anyone looking to optimize their protein intake, from athletes to those simply aiming for better overall health.

Quick Summary

This article explains biological value and provides lists of high-quality protein sources from both animal and plant-based foods. It details how combining different plant foods can create a complete amino acid profile and compares the efficiency of animal versus plant proteins for maximum utilization by the body.

Key Points

High Biological Value (BV) Definition: BV measures how efficiently the body uses a protein based on its essential amino acid content.
Animal Proteins are Complete: Most animal sources like eggs, milk, and meat are high-BV 'complete proteins' because they contain all nine essential amino acids.
Eggs and Whey are Top Tier: Eggs are the benchmark for BV (100), while whey protein concentrate often surpasses it due to rapid absorption.
Plant Proteins Can Be Complete: Foods like soy (tofu) and quinoa are complete plant-based proteins, and combining different plant foods (e.g., rice and beans) creates a complete amino acid profile.
Dietary Variety is Key: A varied diet that includes a mix of high-BV animal sources or strategically combined plant sources ensures optimal protein intake for muscle building and repair.
Processing Can Improve Plant BV: Methods like sprouting and fermentation can increase the bioavailability and digestibility of plant proteins.

Understanding Biological Value (BV)

Biological Value (BV) is a measure of protein quality that assesses how much protein from a food is retained and used by the body. Protein is made up of amino acids, including nine essential amino acids that the body cannot produce. A high BV protein has these essential amino acids in the right amounts for building body proteins. If a protein is low in an essential amino acid, it has a lower BV and is less effective for repair and growth.

Animal-Based Foods with High Biological Value

Animal proteins are typically complete proteins, containing all nine essential amino acids, giving them a high BV.

High-BV animal sources include:

Eggs: The whole egg has an exceptional BV, often considered 100.
Whey Protein: A dairy byproduct, whey protein has a BV often above 100, showing high efficiency for muscle synthesis.
Dairy Products: Milk, cheese, and yogurt provide high-quality protein with a high BV.
Meat and Poultry: Lean meats like beef and chicken are complete proteins vital for muscle.
Fish and Seafood: Fish like salmon are high in quality protein and omega-3s.

Plant-Based Foods with High Biological Value

While many plant proteins are incomplete, some are complete, and combining different plant foods can create a complete protein profile, increasing the BV of a meal.

High-BV plant sources and combinations:

Soy and Soy Products: Soybeans, tofu, and tempeh are complete plant proteins.
Quinoa: This seed is a complete protein.
Buckwheat: Also a complete protein.
Rice and Beans: A classic combination where each food provides the amino acids the other lacks, creating a complete protein.
Lentils and Grains: Pairing these improves the overall BV.
Sprouting and Fermentation: These methods can improve plant protein digestibility and BV.

A Comparison of High BV Protein Sources


Protein Source	Type	BV (Approx. Relative Score)	Key Benefit	Notes
Whey Protein	Animal	104	Highest known BV, fast absorption	Ideal for post-workout recovery.
Whole Egg	Animal	100	Complete, well-balanced profile	Excellent for overall nutrition.
Cow's Milk	Animal	90-91	Complete protein, contains casein	Good for sustained amino acid release.
Beef	Animal	80	Rich in iron and zinc	Provides essential micronutrients.
Quinoa	Plant	83	Complete plant protein	Excellent for vegetarian and vegan diets.
Soy Protein	Plant	74	Complete plant protein	Lower BV than animal sources but highly valuable.
Rice and Beans	Plant (Combination)	101	Complementary amino acid profile	Demonstrates how plant pairing improves BV.

Practical Tips for Maximizing Protein Intake

To get the most from your protein:

Prioritize Protein Quality

High-BV foods mean your body uses the protein more effectively, which is good for those needing more protein, like athletes or older adults.

Strategize Plant Protein Pairing

Vegetarians and vegans can create complete proteins by combining foods like legumes and grains, although they don't need to be eaten in the same meal.

Consider Supplements

Whey or soy protein powder can help those with specific fitness goals or difficulty meeting protein needs through food.

Conclusion

Knowing what foods have a high biological value helps optimize your diet. While animal proteins generally have the highest BV, a varied diet with combined plant sources can also provide complete, usable protein. Including a mix of these high-quality proteins supports muscle repair, growth, and overall health.

For more detailed information on protein requirements, consult resources from trusted organizations. For instance, the Food and Agriculture Organization (FAO) offers extensive guidance on the role of protein in human nutrition, which can provide a deeper understanding of these concepts.

Frequently Asked Questions

Biological value (BV) is a metric that measures the proportion of absorbed protein from a food source that is incorporated into the proteins of the body. A higher BV indicates that the protein's amino acid composition is more suitable for the body's needs.

Yes, most proteins from animal sources—such as meat, poultry, fish, eggs, and dairy—are considered high biological value proteins because they contain all nine essential amino acids.

Some plant-based foods, such as soy products (tofu, tempeh), quinoa, and buckwheat, are notable for being complete proteins and thus having a relatively high biological value.

No, it is not necessary to consume high-BV or complete proteins at every meal. By eating a variety of plant-based foods throughout the day, you can get all the essential amino acids needed.

Yes, you can increase the biological value of plant proteins by combining different sources (e.g., rice and beans) or by using preparation methods like sprouting and fermentation, which enhance digestibility and nutrient absorption.

Whey protein's BV is typically measured on a relative scale where the whole egg is set to 100. Whey is absorbed so efficiently that the relative score can exceed 100, indicating a superior rate of utilization for protein synthesis.

A limiting amino acid is an essential amino acid that is present in the smallest amount relative to the body's needs. The absence or low level of this single amino acid will limit the body's ability to use the protein, thereby lowering its overall biological value.