What Provides Protein of High Biological Value?

January 12, 2026 •

2 min read

Over 90% of protein from eggs is utilized by the human body, setting the benchmark for measuring protein quality. Understanding what provides protein of high biological value is essential for maximizing nutritional benefits, muscle growth, and overall health.

Quick Summary

This guide explains the concept of high biological value (BV) protein, detailing why certain animal and plant sources are considered superior. It provides a comprehensive overview of complete protein foods, complementing incomplete proteins, and a comparison table to aid informed dietary choices.

Key Points

High BV Definition: High biological value protein is efficiently used by the body, based on its complete and balanced essential amino acid (EAA) profile.
Animal Sources Dominance: Animal proteins such as eggs, dairy, meat, and fish are generally high-BV as they contain all nine EAAs in optimal proportions.
Plant-Based Alternatives: Soy products (e.g., tofu, edamame) and quinoa are excellent plant-based complete protein sources for those following vegetarian or vegan diets.
Protein Complementation: Combining different incomplete plant proteins, like beans and rice, can create a meal with a high biological value.
Beyond BV: Metrics like the Protein Digestibility Corrected Amino Acid Score (PDCAAS) and DIAAS now offer more comprehensive evaluations of protein quality, considering digestibility.
Health and Fitness Implications: Consuming high-BV protein is crucial for muscle repair, growth, and overall bodily function, benefiting athletes and non-athletes alike.

Understanding High Biological Value Protein

High biological value (BV) measures how effectively the body uses protein for growth and repair. This value depends on the protein's essential amino acid (EAA) profile, as these nine amino acids cannot be produced by the body and must come from the diet. A protein with sufficient amounts of all nine EAAs is called a "complete protein" and typically has a high BV. High BV proteins are favored for muscle synthesis and tissue repair due to efficient conversion into body proteins. The whole egg, with a BV of 100, is the standard for comparison due to its excellent amino acid balance and digestibility.

Animal-Based Sources of High Biological Value Protein

Animal proteins generally have high BV because they contain all essential amino acids in appropriate ratios for humans. Examples include:

Eggs
Dairy products
Meat and poultry
Fish

Plant-Based Sources of High Biological Value Protein

While many plant proteins are incomplete, some, like soy products (tofu, tempeh, edamame) and quinoa, provide all nine essential amino acids. Combining incomplete plant proteins, such as pairing legumes and grains, can also ensure consumption of all EAAs throughout the day.

Comparing High BV Protein Sources

A table comparing features of animal-based and plant-based protein sources, including completeness, typical BV, additional nutrients, fat content, and digestibility, can be a useful tool for dietary planning. For detailed information on these comparisons, refer to resources like {Link: HSN blog https://www.hsnstore.eu/blog/nutrition/proteins/animal-and-vegetable-differences/}.

Maximizing Protein Quality

A diverse diet is often recommended for optimal protein intake. Those following vegetarian or vegan diets should ensure a variety of plant proteins are consumed to get all essential amino acids. Processing methods, particularly heat, can affect protein quality. Minimally processed options are generally better. Supplements like whey and casein offer varying absorption rates. Modern methods like DIAAS provide more precise protein quality measurements.

Conclusion

Obtaining high biological value protein is achieved by consuming foods rich in essential amino acids that are well-digested. While animal sources like eggs are high in BV, plant-based diets can also meet high-quality protein needs through complete sources like soy and quinoa and by combining foods. A balanced approach from various sources supports health. Further information on protein quality can be found via resources like {Link: eufic.org https://www.eufic.org/en/whats-in-food/article/the-basics-proteins}.

Frequently Asked Questions

The biological value (BV) is a measure of how efficiently the body can absorb and utilize a dietary protein source for building and repairing body tissues. A high BV indicates that the protein contains a complete profile of essential amino acids in the right balance.

Yes, proteins from animal sources such as meat, poultry, fish, eggs, and dairy are typically considered high biological value because they contain all nine essential amino acids that the human body cannot produce on its own.

While most plant proteins are not complete on their own, a few, like soy products (tofu, tempeh) and quinoa, contain all the essential amino acids, giving them a high biological value similar to animal sources.

By combining complementary plant-based proteins, such as pairing grains (like rice) with legumes (like beans), vegetarians and vegans can create a complete protein profile that delivers a high biological value. A varied diet is key.

Both whey and casein are milk proteins with high BV. The main difference is their digestion rate; whey is a 'fast-acting' protein absorbed quickly, while casein is 'slow-acting,' providing a more gradual release of amino acids.

The whole egg is used as a standard reference for protein quality because it has a perfectly balanced amino acid profile and is highly digestible, resulting in a biological value of 100.

Yes, certain processing methods, especially excessive heat, can alter the protein's structure and reduce the bioavailability of some amino acids, thereby lowering its biological value. Choosing minimally processed options is generally recommended.