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."
Need to make an appointment with a Piedmont physician? Save time,book online.
FAQs
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.
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.
Are eggs complete protein? ›
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.
Which food is a complete protein quizlet? ›
Complete proteins (also called High quality proteins) provide all of the essential amino acids. They are found in animal protein sources (milk, eggs, cheese, meat, fish, poultry).
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.
What is the best complete protein food? ›
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.
What is one plant food that is a complete protein? ›
Some plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important.
Which food is not considered a complete protein? ›
If the protein you eat doesn't have all the nine types of amino acids you need to get from food, it's called an "incomplete protein." Incomplete proteins examples include: Nuts and seeds. Whole grains (like brown rice or whole-wheat bread) Vegetables.
Is a tablespoon of peanut butter and cooked beans equivalent to 1 oz of protein? ›
In general, 1 ounce of meat, poultry or fish; 1/4 cup cooked beans, peas or lentils; 1 egg; 1 tablespoon of peanut butter; or 1/2 ounce of nuts or seeds can be considered as 1 ounce-equivalent from the Protein Foods Group.
Is oatmeal a complete protein? ›
'Complete' proteins contain adequate amounts of all nine. Oats contain all nine essential amino acids necessary to make up a complete protein. However, oats don't have quite enough of the amino acid lysine to qualify as a complete protein.
Plant foods usually provide some but not all of the amino acids. They don't provide complete protein. There are some exceptions — quinoa, for example, has complete protein. Soybeans, too.
Which nuts are complete proteins? ›
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.
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.
What 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.
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.
