Protein is a complex compound made up of amino acids. It is an essential nutrient needed to repair and make new cells and support normal growth and development. A complete protein provides the body with all of the essential amino acids needed to support health. Sources of complete proteins include animal foods and soy products.
Meat, Poultry and Fish
Meat, poultry and fish are sources of complete proteins. When selecting animal sources of protein, it is important to select leaner cuts to limit the intake of saturated fat. High intakes of saturated fat increase blood cholesterol levels and a person's risk for heart disease. Lean sources of complete proteins include beef bottom round, pork chop, poultry without the skin and fish. A 3.5 oz. serving of beef bottom round provides 34g of protein, a 3.5 oz. serving of pork chop provides 32g of protein, a 3.5 oz. serving of turkey breast provides 30g of protein and a 3.5 oz. serving of yellowfin tuna provides 30g of protein. The Harvard School of Public Health suggests that people choose more poultry and fish as an animal source of complete protein.
Dairy Foods
As an animal product, dairy foods are also sources of complete protein. To limit saturated fat intake, people should choose low-fat and nonfat sources of dairy foods. In addition to being a good source of protein, dairy foods also provide calcium. A 1-cup serving of skim milk contains 8g of protein and an 8 oz. container of yogurt contains 11g of protein, according to the Center for Young Women's Health. Hard cheese also contains protein, with about 7g per ounce. A 3.5 oz. serving of nonfat cottage cheese contains 17g of protein, according to the Dietary Fiber Foods website.
Soy Foods
Soy is the only plant-based food that provides all nine essential amino acids, making it a complete source of protein. In addition to being a good source of protein, soy also contains a number of other healthy nutrients, including fiber, polyunsaturated fat, folate, iron and isoflavones. A 3.5 oz. serving of cooked mature soy beans contains 16g of protein, and a 3.5 oz. serving of cooked green soy beans, also known as edamame, contains 11g of protein. Tofu, a soy bean curd, contains 9g of protein in a 1/2-cup serving, and tempeh, a fermented soy bean patty, contains 15g of protein in a 1/2-cup serving. Soy milk is also a source of protein and contains 4 to 8g of protein per 8 oz. serving, depending on the brand.
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