Eggs (Whole)

Ranked #1, eggs deliver the most bioavailable protein of any whole food, scoring a perfect 1.0 on the PDCAAS scale. Each large egg provides 6.3g of protein, with the yolk contributing half of that plus critical nutrients like choline (147mg) and vitamin D (41 IU) that enhance muscle protein synthesis. They outperform #2 salmon in protein quality and absorption efficiency, as the PDCAAS score surpasses salmon's 0.94 rating. The yolk's selenium content (22mcg) also supports antioxidant defenses, making whole eggs a superior complete protein source for muscle repair and overall health.