Examples Of Complete Protein Foods

Examples of Complete Protein Foods

Apr 26, 2011 | By Michele Turcotte, MS, RD

Amino acids are the building blocks of proteins. There are 20 amino acids, nine of which are essential. Essential amino acids are those that you must get from your diet because your body either does not make them, or does not make enough of them to meet your body's needs. Proteins are used to build body tissues and cells, and make antibodies. Complete protein foods provide all of the essential amino acids and include animal foods (such as meat, eggs, dairy products) and soy foods.

Meat, Poultry and Fish

There are many foods that provide all essential amino acids, making them complete protein foods. Examples of such foods include all meats, such as beef, venison, game, lamb and pork products (including bacon and ham). Poultry, including chicken and turkey, are complete protein foods. All fish and shellfish provide all of the essential amino acids as well.

Dairy Products and Eggs

All dairy products, such as milk and yogurt, provide all of the essential amino acids, and are complete protein foods. All types of cheese, such as cheddar, American, cottage and Swiss, are complete protein foods. However, cheese products, such as spray cheese, are not considered to be real cheese so are not a good source of complete protein. Eggs are also a complete protein food source. Most of the protein of an egg is in the egg white.

Soy Products

Soy products, or soy foods, are the only vegetarian complete protein food source. Examples of complete protein soy foods include tofu, soy milk, tempeh, textured vegetable protein (TVP), edemame (green vegetable soybeans), soy nuts, meat analogs (such as soy protein-based "chicken" patties, veggie burgers or veggie nuggets, vegetarian bacon, soy cheese and soy yogurt.