Protein is a nutrient essential for life. As an energy-yielding macronutrient, it is required daily in larger quantities than vitamins and minerals. Functions of protein include forming cells as well as the structure of body tissues and muscles. Amino acids, the building blocks of protein, are used for manufacturing some hormones, enzymes and all antibodies. Many foods offer some protein, however, "complete" protein foods provide all nine essential amino acids, or those you must obtain through dietary sources.
Meat, Poultry and Fish
Animal foods, such as red meat, pork, game meats, poultry and fish all are complete protein foods. Examples of specific cuts and types of red meats include ground round or sirloin, eye of round steak and beef tenderloin. Many game meats, such as bison or buffalo and venison, are leaner than cattle but still contain the same amount of high-quality protein, ounce for ounce, as beef. Examples of pork products which are complete protein foods include center-cut pork chops, pork tenderloin and ham.
All varieties of poultry are complete protein food sources, including chicken thighs, legs or breasts and turkey or duck breast. Fish and shellfish are lean complete protein foods which are particularly rich in essential minerals. Examples include shrimp, scallops, clams, tuna, salmon, halibut, whitefish, cod and swordfish. According to MayoClinic.com, 1 oz. of red meat, pork, poultry or fish provides 7g of protein.
Eggs and Dairy Products
Eggs and dairy products, as animal-derived foods, are complete protein sources, and provide all nine essential amino acids. Eggs are protein-rich. Most of the protein an egg has is in the white. One egg, depending upon size, provides 6 to 7g protein. According to MayoClinic.com, cheese, milk and yogurt are complete protein foods and 1 oz. of Swiss, American, bleu, Brie, hard goat, cheddar or Monterey Jack cheese provides 7g protein. CommonSenseHealth.com reports that 1 cup of milk provides 8g protein, an 8 oz. cup of yogurt has 10 to 13g protein and 1/2 cup of low-fat cottage cheese has 14 to 16g protein.
Vegan Foods
Fortunately, for individuals who follow a vegan diet, there are plant-based foods that are complete protein choices, including soy products and quinoa, a protein-rich whole grain. Soybeans form the basis of many processed soy foods, all of which are complete protein sources, such as soy milk, tempeh, tofu, miso and edamame, or fresh green soybeans. According to the The World's Healthiest Foods a 1/2-cup serving of cooked soybeans provides 14g protein and 4 oz. or 1/2 cup of fresh tofu provides 9 to 10g protein. Soy protein isolate is a highly refined form of soy protein in which most of the carbohydrate has been removed. It may be used as a protein supplement in powdered form. According to the Soy Foods Association of North America, one scoop or 1 oz. powdered soy protein isolate provides 20 to 23g protein.
Quinoa, a whole grain with edible seeds, is another vegan-friendly complete protein food. The Vegetarian Resource Group reports that 1 cup of quinoa, cooked, provides 9g protein.
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