Amino acids are the building blocks of protein. There are 22 very important amino acids and your body can synthesize 13 of them. The remaining nine are considered "essential," meaning that it is essential that the food you eat contain them. The best sources of amino acids are animal protein, but you can get all nine essential amino acids from plant proteins in combination, such as beans and rice or peanut butter and whole grain bread.
Tuna
Tuna is an excellent source of amino acids. A 4-ounce serving of yellowfin tuna contains 120 percent of the recommended daily allowance of tryptophan and valine, 135 percent of the RDA for isoleucine and lysine and at least 100 percent of the other five essential amino acids.
Venison
Venison is a very good source of protein, low in saturated fat and calories. A 4-ounce portion has only 1.4 grams of saturated fat and 180 calories. Meat coming from either wild deer or farm-raised deer contains at least 100 percent of the RDA for all the essential amino acids, except for tryptophan.
Turkey
Turkey is a lean protein high in minerals such as selenium, phosphorus, niacin and vitamin B6. Turkey has more than 100 percent of the RDA of seven essential amino acids, but only 75 percent of the RDA of histidine and and 99 percent of leucine in a 4-ounce serving. That is 65 percent of your daily protein requirement for only 215 calories, with 3 grams of saturated fat.
Scallops
Scallops are a great source of Vitamin B12 and Omega-3 fatty acids. A 4-ounce serving contains an average of 70 percent of the RDA of all nine essential amino acids, but it is a standout because of its cystine content. Although cystine is a non-essential amino acid, it's critical for immune system support and the formation of skin and hair. Scallops contain more than 700 percent of the RDA of cystine.
Tofu
Although animal proteins contain higher amount of amino acids, there are effective vegetarian options for protein. Tofu is a good plant-based source of protein, iron and omega-3 fatty acids. Low in calories, a 4-ounce portion has only about 80 calories, but more than half of them come from fat. It does contain all nine essential amino acids but only an average of 30 percent of your RDA. You would need to eat four servings--a full pound of tofu--to equal the amino acid content of tuna.
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