Authayn Food Database
175+ foods with verified protein quality scores and evidence-based health benefits. Quality over quantity. Science over speculation.
What's Inside
Food Type Definitions for Database Overview
💪 Protein Powders
Commercially manufactured protein supplements with verified DIAAS scores. These include whey (isolate, concentrate, hydrolysate), casein, and plant-based options (pea+rice blends, soy isolate). All protein powders in our database are rated Excellent or High Quality (DIAAS ≥75) and designed for muscle building, recovery, and meeting daily protein requirements.
E.g. Premium Whey Isolates, Whey Blends, Whey Concentrate, Plant Protein(Pea + Rice), Soy Protein Isolate, Casein, Egg Protein etc.
🥩 Whole Foods
Natural, minimally processed foods where protein is the primary macronutrient (typically >10g per 100g). This category includes animal proteins (meat, poultry, fish, eggs, dairy), plant proteins (legumes, grains, nuts, seeds), and vegetables. Each food is rated by DIAAS score from Excellent to Poor Quality based on how well your body digests and absorbs the protein. Preparation methods are standardized (grilled, boiled, steamed) to ensure accuracy.
- Animal Proteins: Meat, poultry, fish, seafood, eggs, organ meats
- Dairy: Milk, cheese, yogurt, kefir
- Legumes: Beans, lentils, peas, chickpeas
- Grains & Pseudocereals: Wheat, rice, oats, quinoa, ancient grains
- Nuts & Seeds: Almonds, walnuts, chia, flax, pumpkin seeds
- Vegetables & Tubers: Potato, sweet potato, leafy greens
🌿 Functional Foods
Foods consumed primarily for their bioactive compounds and health benefits rather than protein content. These include spices (turmeric, ginger, garlic), superfoods (kale, berries, green tea), and nutrient-dense vegetables. Since protein isn't their primary purpose, functional foods are rated by clinical evidence strength (Strong, Moderate, or Emerging Evidence) rather than DIAAS scores. Each entry includes the active compound, proven benefits, and effective dosage.
E.g. Spices, superfoods, berries, greens
Our Principles
✓ Accuracy Over Quantity
We prioritize verified data over an exhaustive list. Every food has peer-reviewed DIAAS research backing it.
✓ Standardized Preparation
We include "grilled chicken" but not "butter chicken" because cooking methods and ingredients create too much variability.
✓ Global Relevance
Foods consumed by the majority of the global population—rice, chicken, lentils, eggs—not obscure regional specialties.
✓ Scientific Confidence
If we're not confident in the data, we don't include it. No guesswork. No estimates. Just evidence.
What We DON'T Include (And Why)
- Complex prepared dishes: Too many variables (recipes, cooking methods, ingredients vary widely)
- Brand-specific products: Nutritional values differ by manufacturer
- Heavily processed foods: Inconsistent formulations and quality
- Foods without DIAAS research: We wait for the science, not speculation
- Multiple cooking variations: Same food can have vastly different nutrition when fried vs. boiled
Continuous Evolution
This is a living database. We continuously:
- Add new foods as DIAAS research is published
- Update ratings when new studies emerge
- Expand based on user feedback and requests
- Review functional food evidence quarterly
We could have included 5,000+ foods by adding every variation and recipe. We chose not to. Instead, we've built a foundation of 175+ foods where we're absolutely confident in the data.
Quality over quantity. Evidence over estimation.
Evidence. No BS.
Every food. Every rating. Every claim. Backed by peer-reviewed research.
Have questions? Check our FAQ below or contact us
DIAAS Protein Quality Classification Guide
DIAAS Protein Quality
Classification Guide
What is DIAAS?
DIAAS (Digestible Indispensable Amino Acid Score) is the gold standard method for measuring protein quality, established by the Food and Agriculture Organization (FAO) and World Health Organization (WHO) in 2013.
Unlike older methods like PDCAAS (Protein Digestibility Corrected Amino Acid Score), DIAAS measures how well your body actually digests and absorbs each essential amino acid at the end of the small intestine, not just what's present in the food.
Why DIAAS Matters
- More Accurate: Measures true ileal digestibility (what your body actually absorbs)
- Individual Amino Acids: Scores each essential amino acid separately, not just total protein
- No Ceiling: Scores can exceed 100, unlike PDCAAS which was capped at 100
- Real-World Application: Reflects actual protein quality for human nutrition
- Evidence-Based: Based on extensive research and clinical studies
Official FAO/WHO Classification System
The FAO established three official categories for protein quality claims on food products and supplements. These are the only categories recognized for regulatory purposes and product labeling worldwide.
| DIAAS Score | FAO Classification | Regulatory Status | What It Means |
|---|---|---|---|
| ≥100 | Meets or exceeds all essential amino acid requirements. Provides complete, highly digestible protein. | ||
| 75-99 | Meets most amino acid needs. Slightly lower in one or more essential amino acids but still high quality. | ||
| <75 | Cannot Make Claims | Below the threshold for official protein quality claims. May still contribute to overall protein intake. |
Regulatory Context: The FAO system is designed for product labeling and regulatory compliance. Food manufacturers can only make "excellent source of protein" or "good source of protein" claims if their products meet these DIAAS thresholds.
FAO Guidelines for Protein Claims
According to FAO standards:
- Excellent Source: Product must have DIAAS ≥100 AND provide ≥10g protein per serving
- Good Source: Product must have DIAAS ≥75 AND provide 5-9.9g protein per serving
- No Claim: Products with DIAAS <75 cannot make protein quality claims
Authayn Enhanced Classification System
Why We Added More Categories
The FAO system works perfectly for regulatory compliance, but for consumer education, lumping all foods below DIAAS 75 into "no claim" creates a significant problem:
Example 1: Chickpeas
- DIAAS: 67-76
- Just below FAO threshold
- Highly nutritious legume
- Complete protein with grains
- Staple food globally
Example 2: Millet
- DIAAS: 7-10
- 10x lower than chickpeas
- Genuinely poor protein
- Deficient in lysine
- Not reliable for protein
The Problem: Under FAO classification, both chickpeas and millet are treated identically as "no quality claim" foods. But nutritionally, they're vastly different. Chickpeas are a valuable protein source, while millet provides almost no usable protein.
Our Solution: We've added three additional categories (Good, Fair, Poor) to help consumers differentiate foods below the FAO threshold of 75.
Complete 5-Category System
| DIAAS | Rating | FAO Status | Description & Typical Foods |
|---|---|---|---|
| ≥100 | Meets/exceeds all amino acid requirements. Animal proteins, dairy, eggs | ||
| 75-99 | Meets most amino acid needs. Soy, pea+rice, kidney beans, pistachios | ||
| 60-74 | Close to FAO threshold. Valuable when combined. Chickpeas, lentils, quinoa, buckwheat | ||
| 40-59 | Contributes to intake, needs complementing. Oats, wheat, rice, almonds, walnuts | ||
| <40 | Genuinely poor protein. Not reliable source. Millet, chestnuts, gelatin |
Whole Foods: Protein-Rich Sources
Foods where protein is the primary macronutrient (typically >10g protein per 100g) are classified using DIAAS scores. This helps you understand which foods provide the highest quality protein for muscle building, recovery, and overall health.
Animal Proteins - Excellent Quality (DIAAS ≥100)
Protein Powders
- Whey Isolate: 100-130
- Whey Hydrolysate: 116
- Whey Concentrate: 107-110
- Casein: 109-120
Meat & Poultry
- Beef: 109-118
- Chicken breast: 108-130
- Turkey: 108-115
- Pork: 113-137
- Duck: 108-118
Fish & Seafood
- Salmon: 100-110
- Tuna: 100-110
- Cod: 100-110
- Shrimp: 100-110
- Sardines: 100-110
Dairy & Eggs
- Eggs (all types): 100-130
- All milk: 114-132
- Greek yogurt: 105-114
- Cheese (most): 105-120
- Cottage cheese: 105-114
Plant Proteins - High Quality (DIAAS 75-99)
Top Plant Protein Sources
- Soy Protein Isolate: 84-90 (only complete single-source plant protein)
- Pea + Rice Blend: 84-130 (reaches excellent quality at optimal 41:59 ratio)
- Kidney Beans: 77-88 (highest quality whole legume)
- Pistachios: 83-86 (only nut in high-quality category)
- Roasted Chickpeas: 76-83 (roasting concentrates protein)
Plant Proteins - Good Quality (DIAAS 60-74)
These foods are nutritionally valuable and close to the FAO threshold. They can meet protein needs when properly combined with complementary sources.
- Chickpeas (boiled): 67-76 - staple legume, combines well with grains
- Lentils: 68-77 - high iron, quick cooking
- Quinoa: 69-76 - complete amino acid profile, gluten-free
- Buckwheat: 65-72 - gluten-free, blood sugar benefits
- Teff: 67-74 - highest calcium of all grains
- Black beans: 70-80 - high fiber and folate
- Mung beans: 70-77 - easy to digest
- Pumpkin seeds: 65-70 - high zinc and magnesium
Staple Foods - Fair Quality (DIAAS 40-59)
Common grains and nuts that contribute to overall protein intake but should be combined with higher-quality sources.
- Oats: 43-57 - heart-healthy beta-glucan fiber
- Wheat (whole): 40-45 - global staple grain
- Brown rice: 37-42 - whole grain with bran intact
- Almonds: 38-48 - heart-healthy fats, vitamin E
- Walnuts: 35-45 - highest plant omega-3 (ALA)
- Cashews: 40-50 - lower fat than most nuts
- Spelt/Farro: 40-48 - ancient wheat alternatives
Poor Quality Proteins (DIAAS 40)
These foods should not be relied upon as protein sources. They are severely deficient in essential amino acids.
- Millet: 7-10 - extremely poor lysine content
- Chestnuts: 20-30 - starchy nut, more like a grain
- Gelatin: 0 - lacks tryptophan completely
Pro Tip for Vegetarians/Vegans: Combine Good Quality legumes (chickpeas, lentils) with Fair Quality grains (rice, wheat) to create complete amino acid profiles. Example: Chickpeas (DIAAS 67-76) + Brown rice (DIAAS 37-42) = Complete protein meal approaching DIAAS 80-90.
Functional Foods: Beyond Protein Quality
Important Distinction: Functional foods are consumed primarily for their bioactive compounds and health benefits, not protein content. These foods typically have <10g protein per 100g and are not rated using DIAAS.
How We Rate Functional Foods
Instead of DIAAS, functional foods receive Evidence Ratings based on the strength of clinical research supporting their health benefits:
| Evidence Rating | Research Basis | Examples |
|---|---|---|
| Multiple high-quality RCTs, meta-analyses, consistent positive results across studies | Turmeric (anti-inflammatory), Omega-3s (heart health), Green tea (metabolism), Garlic (cardiovascular) | |
| Some RCTs, observational studies, promising but needs more research | Cinnamon (blood sugar), Ginger (digestion), Apple cider vinegar, Dark chocolate | |
| Preliminary studies, animal research, mechanistic plausibility, traditional use | Ashwagandha (stress), Lion's mane (cognitive), Moringa (nutrient density) | |
| Anecdotal only, no quality human studies, conflicting results | Alkaline water, Activated charcoal (detox claims), Celery juice |
Categories of Functional Foods
Anti-Inflammatory (Strong Evidence)
- Turmeric: Curcumin reduces inflammation 25-50%, supports recovery
- Ginger: Gingerol reduces muscle soreness and inflammation
- Tart Cherry: Anthocyanins reduce exercise-induced muscle damage
- Fatty Fish (Omega-3s): EPA/DHA reduce systemic inflammation
- Berries: Anthocyanins provide antioxidant and anti-inflammatory effects
Metabolic Support
- Green Tea (Strong): Catechins/EGCG support fat oxidation and metabolism
- Fenugreek (Strong): 10-20% blood sugar reduction, may support testosterone
- Cinnamon (Moderate): Some evidence for blood sugar control (mixed results)
- Apple Cider Vinegar (Moderate): May improve insulin sensitivity
Nutrient-Dense Greens (Strong Evidence)
- Kale: Extremely high vitamins A (206% DV), C (120% DV), K (681% DV)
- Spinach: High iron, folate, lutein for eye health
- Broccoli: Sulforaphane has cancer-protective properties
- Moringa: Exceptionally high in vitamins, minerals, antioxidants
Recovery & Performance
- Beetroot (Strong): Nitrates improve blood flow and endurance
- Tart Cherry (Strong): Reduces muscle soreness and inflammation
- Pomegranate (Moderate): Antioxidants may support recovery
- Bone Broth (Moderate): Collagen for joint health
Gut Health
- Fermented Foods (Strong): Probiotics support digestive health
- Garlic (Strong): Prebiotic fiber feeds beneficial gut bacteria
- Asparagus (Strong): Inulin (prebiotic fiber) supports gut bacteria
Important: Functional foods complement a protein-rich diet but should never replace high-quality protein sources. They provide additional health benefits beyond basic macronutrients.
How to Use This Information
For Protein Supplementation
Choose Excellent or High Quality sources (DIAAS ≥75):
- Whey Protein: DIAAS 100-130 - Gold standard, fastest absorption
- Casein Protein: DIAAS 109-120 - Slow-release, ideal before bed
- Pea+Rice Blend: DIAAS 84-130 - Best plant option when formulated at 41:59 ratio
- Soy Protein Isolate: DIAAS 84-90 - Only complete single-source plant protein
For Meal Planning
Strategic Protein Combinations:
Complete Plant Meals
Enhanced Protein Meals
- Oats + Greek yogurt
- Salmon + Sweet potato
- Chicken + Quinoa
- Eggs + Whole grain toast
For Vegetarians & Vegans
Target High and Good Quality plant proteins:
- Prioritize: Soy products (DIAAS 84-90), pea+rice protein blends, kidney beans (77-88)
- Combine Daily: Legumes (chickpeas, lentils) + grains (rice, wheat, quinoa) for complete amino acids
- Include Good Quality: Chickpeas, lentils, quinoa, buckwheat as meal staples
- Supplement Wisely: Consider high-quality plant protein powder (pea+rice or soy)
- Avoid Relying On: Fair and Poor quality proteins (oats, millet) as primary sources
For Athletes & Active Individuals
- Post-Workout: Excellent quality fast-digesting Protein (Whey Protein Isolate, Whey Protein Concentrate, Whey Blends, Soy Protein Isolate or Plant Protein(Pea and Rice blends) for someone who avoids whey, Egg Protein etc)
- Pre-Bed: Excellent quality slow-digesting protein ( Plant Protein(Pea and Rice blends), Casein etc)
- Meals: Combine high-quality proteins with functional foods (salmon + broccoli + sweet potato)
- Recovery: Add anti-inflammatory functional foods (turmeric, tart cherry, ginger)
Our Commitment to Transparency
Authayn Classification System Explained:
✅ OFFICIAL FAO RATINGS:
- Excellent Quality (DIAAS ≥100) - Exactly matches FAO/WHO official guidelines
- High Quality (DIAAS 75-99) - Exactly matches FAO/WHO official guidelines
⚠️ EDUCATIONAL ADDITIONS:
- Good Quality (DIAAS 60-74) - Our educational addition for consumer clarity
- Fair Quality (DIAAS 40-59) - Our educational addition for consumer clarity
- Poor Quality (DIAAS <40)< /strong> - Our educational addition for consumer clarity
Why We Added Three Categories:
- The FAO system is designed for regulatory compliance, not consumer education
- Nutritional science clearly shows significant differences between DIAAS 70 and DIAAS 7
- Consumers need to differentiate between valuable plant proteins (chickpeas at 76) and poor proteins (millet at 7)
- The FAO explicitly stated their cut-off points "require careful further consideration in relation to national and local dietary patterns"
- We maintain complete transparency about which ratings are official vs. educational
Scientific Integrity: Every rating in this guide is backed by peer-reviewed research, FAO/WHO official guidelines, and clinical studies. We don't make unfounded claims. We present the science with full transparency and let you make informed decisions.
Scientific References
- FAO. 2013. Dietary protein quality evaluation in human nutrition. Report of an FAO Expert Consultation. FAO Food and Nutrition Paper 92. Rome. Available at: www.fao.org/ag/humannutrition/35978-02317b979a686a57aa4593304ffc17f06.pdf
- World Health Organization. 2007. Protein and amino acid requirements in human nutrition. Report of a Joint WHO/FAO/UNU Expert Consultation. WHO Technical Report Series 935. Geneva.
- Marinangeli, C.P.F. & House, J.D. (2017). Potential impact of the digestible indispensable amino acid score as a measure of protein quality on dietary regulations and health. Nutrition Reviews, 75(8), 658-667. doi: 10.1093/nutrit/nux026
- Phillips, S.M. (2017). Current concepts and unresolved questions in dietary protein requirements and supplements in adults. Frontiers in Nutrition, 4, 13. doi: 10.3389/fnut.2017.00013
- Rutherfurd, S.M., Fanning, A.C., Miller, B.J., & Moughan, P.J. (2015). Protein digestibility-corrected amino acid scores and digestible indispensable amino acid scores differentially describe protein quality in growing male rats. Journal of Nutrition, 145(2), 372-379.
- Dietary Guidelines for Americans, 2020-2025. 9th Edition. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Available at: DietaryGuidelines.gov
- Herreman, L., Nommensen, P., Pennings, B., & Laus, M.C. (2020). Comprehensive overview of the quality of plant- and animal-sourced proteins based on the digestible indispensable amino acid score. Food Science & Nutrition, 8(10), 5379-5391.
- Bailey, H.M. & Stein, H.H. (2020). Can the digestible indispensable amino acid score methodology decrease protein malnutrition. Animal Frontiers, 10(4), 24-30.
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