What is a complete protein?
While it's important to get enough protein in your diet, it's also crucial to ensure you're getting the right type of protein.
A quick refresher from science class: Protein is comprised of 20 amino acids; 11 of these amino acids are produced by the human body. For good health, we must get the other nine amino acids (called "essential amino acids") from the foods we eat. When a food contains all nine of these amino acids, it is called a "complete protein."
Which foods are complete proteins?
Animal proteins are complete, including meat, poultry, fish, eggs and dairy. There are also a few plant-based sources of complete protein, including:
Quinoa
Buckwheat
Hempseed
Blue-green algae
Soybeans
Note: these sources may not contain as much protein per serving as animal products.
"Don't get hung up on having to have a complete protein with every single meal," says Shayna Komar, a licensed and registered dietitian at Thomas F. Chapman Family Cancer Wellness at Piedmont. "Instead, aim for variety in your whole day."
Combining incomplete proteins to form a complete protein
If you're a vegetarian or vegan, or if you limit the amount of animal products you consume, you can combine incomplete, plant-based proteins to meet your body's needs. Combinations include:
Nuts or seeds with whole grains (peanut butter on whole wheat toast)
Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)
Beans with nuts or seeds (salad with chickpeas and sunflower seeds)
"You don't have to eat all of those in every single meal and not even in your full day," says Komar. "But it's a good idea to get a variety."
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FAQs
Animal proteins are complete, including meat, poultry, fish, eggs and dairy. There are also a few plant-based sources of complete protein, including: Quinoa. Buckwheat.
What is the list of complete protein foods? ›
Animal proteins are complete, including meat, poultry, fish, eggs and dairy. There are also a few plant-based sources of complete protein, including: Quinoa. Buckwheat.
What is a complete food protein? ›
A food is considered a complete protein when it contains all nine essential amino acids that our body can't produce on its own. By comparison, incomplete proteins contain some, but not all, of the essential amino acids, and in various amounts.
Which foods have all 9 essential amino acids? ›
Foods that contain all nine essential amino acids are called complete proteins. These foods include beef, poultry, fish, eggs, dairy, soy, quinoa and buckwheat. Foods that contain some but not all the essential amino acids are called incomplete proteins. These foods include nuts, seeds, beans and some grains.
What are the benefits of complete proteins? ›
They contribute to the formation of organs and tissues. They're also important building blocks in the structure of bones, muscles, cartilage and skin. Proteins are necessary for the repair of cells and the production and regulation of hormones. They also aid in the digestive process and oxygenate the blood.
Is peanut butter a complete protein? ›
Nut butter is also a source of protein, which is essential for building and repairing muscles. Although peanut butter is not a complete protein — meaning it does not contain all of the essential amino acids the body needs — it does count toward a person's daily protein intake.
Is avocado a complete protein? ›
Does Avocado Provide a Complete Protein? Avocado is a source of complete protein. 2 A complete protein contains all nine of the essential amino acids that your body does not produce on its own and must get from food.
Which food has all 20 amino acids? ›
Animal and plant foods that contain complete proteins or all amino acids include:
- Red meat.
- Chicken.
- Fish.
- Seafood.
- Eggs.
- Milk.
- Cheese.
- Yogurt.
Pistachio nuts are a plant-based complete protein providing all nine EAAs in addition to an array of nutrients and phytochemicals. They have a PDCAAS of 73 and 81%, (raw and roasted pistachios, respectively), higher than that of many other tree nuts.
Is Greek yogurt a complete protein? ›
Yogurt proteins are complete proteins. They contain all nine essential amino acids. Yogurt provides protein without increasing your intake of saturated fats or sodium. It contains other nutrients like calcium, various minerals, and vitamins.
Eggs are a source of complete protein, meaning they contain all 9 essential amino acids. “Essential” means that the body can't synthesize these amino acids on its own, which is why we need to include them in our diet.
Are beans and potatoes a complete protein? ›
Potatoes plus Milk equal complete protein. Seeds (sunflower, sesame, tree nuts) + Legumes = complete protein. Bread (grain) + Seeds (sunflower, sesame, tree nuts) = complete protein. Grains (like wheat, oats, rice) + Legumes (like beans, peas, peanuts) = complete protein.
How to get complete protein without meat? ›
13 Complete Protein Sources for Vegetarians and Vegans
- Quinoa.
- Soy products.
- Amaranth.
- Buckwheat.
- Ezekiel bread.
- Spirulina.
- Hemp seeds.
- Chia seeds.
High protein foods
- Salmon. Salmon is a fatty fish, meaning it is full of omega-3 fatty acids. ...
- Chicken breast. Chicken breast is a lean source of protein. ...
- Beef. Beef offers high amounts of protein per serving. ...
- Tuna. Tuna is an excellent and widely available source of protein. ...
- Bison. ...
- Pork. ...
- Turkey. ...
- Halibut.
Rice and beans
In contrast, beans are high in lysine but low in methionine. Combining them allows you to get enough of each and the remaining seven essential amino acids to count as a complete protein.
What food is almost all protein? ›
Animal products (such as chicken, beef or fish and dairy products) have all of the essential amino acids and are known as 'complete' protein (or ideal or high-quality protein).
