What Protein Source Has the Highest BV?

December 18, 2025 •

2 min read

The biological value (BV) is a measure of how efficiently the body uses protein from food. While eggs have historically been used as the standard with a BV of 100, processed whey protein isolate is recognized as having an even higher score. Understanding what protein source has the highest BV can help you make informed decisions for your dietary needs.

Quick Summary

This article explores the concept of Biological Value (BV), comparing the highest-ranking protein sources like whey and egg. It explains why these proteins are so effective for the human body, providing a comprehensive guide to maximizing protein utilization.

Key Points

Whey Protein Isolate: Holds the highest BV, with some ratings reaching 154, due to its rapid absorption and rich amino acid profile.
Whole Egg: Historically the benchmark for BV (set at 100), eggs provide a perfectly balanced, complete protein from a natural source.
Combining Proteins: Pairing different protein sources, like eggs and potatoes, can create a higher combined BV than either food alone.
BV vs. Other Metrics: While BV measures protein utilization, other metrics like PDCAAS and DIAAS offer additional perspectives on protein quality.
Importance of Variety: A varied diet with both high and lower BV protein sources ensures a balanced intake of amino acids and other nutrients.
Practical Application: Athletes often prioritize high-BV sources like whey for post-workout recovery, while others benefit from a balanced intake from varied whole foods.

What is Biological Value?

Biological Value (BV) is a metric used to measure the quality of a protein source, indicating how efficiently the body incorporates absorbed protein into its own tissues. A high BV is associated with proteins containing all essential amino acids in proportions suitable for human protein synthesis. There are twenty amino acids, nine of which are essential and must come from the diet. Complete proteins contain all nine and generally have a higher BV.

The Protein with the Highest BV: Whey Protein Isolate

While the whole egg traditionally set the BV standard at 100, processed whey protein isolate is often cited as having the highest BV, potentially exceeding 150. Derived from milk, whey protein isolate is highly concentrated, easily digestible, and rich in essential amino acids, including BCAAs important for muscle synthesis. Its rapid absorption and favorable amino acid profile contribute to its effectiveness for muscle recovery and growth.

The High BV of Whole Eggs

Whole eggs remain a top-tier natural protein source with a BV of 100, providing all essential amino acids in ideal proportions for the body. Beyond protein, eggs offer various nutrients, vitamins, and minerals. The protein in eggs is also highly digestible, particularly when cooked.

Combining Proteins to Increase BV

Combining different protein sources can enhance the overall BV. This occurs because the amino acid profile of one food can complement the limitations of another, creating a more complete protein blend. For instance, pairing eggs and potatoes can result in a higher BV than consuming either food alone.

Comparing Top Protein Sources by Biological Value


Protein Source	Biological Value (Approximate)	Key Benefits
Whey Protein Isolate	~154	Highest BV, fast absorption, high BCAA content.
Whole Egg	100	Complete, natural source, excellent digestibility.
Cow's Milk	91	Both whey and casein proteins, good amino acid profile.
Beef	74-80	Rich in iron, zinc, and B vitamins.
Soy Protein	74-96	Complete plant-based protein, good source for vegans.
Casein	77	Slow-digesting, ideal for sustained amino acid release.

How BV Relates to Your Diet

While BV is a useful metric, a varied diet with a mix of high-quality protein sources is crucial for obtaining a full range of amino acids and nutrients. Proteins with high BV, such as whey and egg, are particularly beneficial for stimulating muscle protein synthesis, making them valuable for athletes and those focused on building muscle.

Conclusion

Although processed whey protein isolate has the highest biological value, both whey and whole eggs are excellent, complete protein sources. The optimal choice depends on individual goals and preferences. A diverse diet incorporating various protein sources, including both animal and plant-based options, is recommended for sufficient protein intake and overall health. For those prioritizing muscle growth, focusing on high-BV sources like whey isolate or whole eggs, and strategically combining foods, can be very effective.

Frequently Asked Questions

Biological value (BV) is a measure of how efficiently the body can use the protein consumed from a food source for protein synthesis within the body. A higher BV indicates better utilization.

Whey protein isolate technically has a higher biological value than whole eggs, primarily because it is a highly concentrated and refined protein supplement.

Yes, on a relative scale where whole egg is the benchmark of 100, some processed proteins like whey isolate can score higher because they are utilized even more efficiently.

Most single plant-based proteins are incomplete and have a lower BV than animal proteins. However, some, like soy and quinoa, are complete proteins with relatively high BV scores. Combining different plant sources can also improve the overall BV.

No, BV is one measure, but it does not account for digestibility. Other metrics like the Protein Digestibility Corrected Amino Acid Score (PDCAAS) and Digestible Indispensable Amino Acid Score (DIAAS) also evaluate protein quality.

You can increase the biological value of your meals by combining different protein sources, such as pairing a lower BV plant protein (like rice) with a higher BV protein (like soy or beans) to create a more complete amino acid profile.

Cow's milk has a high BV, typically around 90-91, due to its blend of both fast-digesting whey protein and slow-digesting casein protein.

Yes, high BV proteins are particularly beneficial for muscle building because they are rich in essential amino acids and can be used by the body more effectively and rapidly for protein synthesis.

While plant proteins often have lower individual BV scores, a varied and balanced vegan or vegetarian diet can easily provide all the essential amino acids needed by combining different sources throughout the day, mitigating concerns about BV.