Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.
Protein Quality Score: 95%†
Limiting Amino Acid: Tryptophan
Some foods that are a good source of Tryptophan include chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts.
100g of Low Fat Vanilla Yogurt contains 4.9g of protein, which is about the same as
0.2 chicken breasts, or
0.4 cups (96g) of black beans.
† - Not adjusted for digestibility. See the tables
Profile of Carbohydrates in Item
Fraction of Carbs by Type
* Other includes oligosaccharides and other polysaccharides.