Complete Protein Foods For Vegetarians

Complete proteins, also called high-quality proteins, contain plentiful amounts of each of the 9 essential amino acids. The body cannot produce an adequate amount of essential amino acids; they must come from foods. All meat products contain complete proteins. However, there are many complete protein choices available to vegetarians.

Tofu and Soy Products

Unlike most plant sources of protein, soy beans contain complete proteins. Extra firm tofu contains 13g of high-quality protein per 3 oz. The softer the tofu is, the less protein it contains. Tofu is a source of calcium and contains no cholesterol. Tofu can be prepared in many different ways and is vegan-friendly. Other soy products, such as soy nuggets, veggie burgers and soy dogs, also contain varying amounts of complete protein.

Yogurt

Yogurt is a source of complete protein for vegetarians. One cup of yogurt contains 10.6g of protein. Yogurt also provides high amounts of calcium, phosphorus and potassium. Yogurt is available in many different flavors, sizes and fat contents--a healthy choice for breakfast and snacks.

Milk

One cup of low-fat milk contains 8g of complete protein. Milk is also a source of calcium. Soy milk, which is suitable for vegans as well as vegetarians, is also a complete protein source. Soy milk contains about 7g of protein per cup and is often fortified with calcium.

Cheese

One ounce of cheddar cheese provides 7g of complete protein. Mozzarella, muenster and American cheeses also contain about 7g per ounce. All cheeses contain complete proteins. Cheese is a source of calcium and vitamin B and is available in many different flavors, textures and fat contents.

Quinoa

Quinoa is often called the "super grain" because of its high nutritional values. Quinoa contains high levels of all 9 essential amino acids. One-quarter cup of quinoa contains about five and a half grams of high-quality protein. It is also high in manganese, iron and magnesium. Quinoa is appropriate for vegans.

Eggs

Eggs are a source of complete protein for vegetarians. One egg contains about 5 1/2g. An egg also provides other essential nutrients such as iron, folate and zinc.