Protein is a compound made up of amino acids. It is important to the development of cells; every cell in your body contains some amount of protein. Foods that contain all nine essential amino acids are called complete proteins. Many foods that come from animals, including meats, eggs and dairy products, are complete proteins. Foods that contain fewer than nine amino acids are considered to be incomplete, or partially complete proteins. Non-animal sources of protein, such as legumes and grains, are incomplete proteins.
Beans
Many different kinds of beans are sources of incomplete proteins. According to World's Healthiest Foods, a non-profit organization that promotes healthy foods, kidney, garbanzo (chick peas), soybeans and pinto beans are all good, vegetarian sources of protein. One cup of beans provides between 28 and 31 grams of protein, depending on the specific type. Eating a variety of beans, coupled with other sources of protein such as rice, can provide the equivalent of complete protein to your diet.
Peas
Peas and lentils are another diet staple that offers incomplete protein. Split peas contain 16 grams of protein per cup. Green peas provide 8 grams per 1-cup serving. Lentils are the most protein-rich of the group, delivering more than 17 grams of protein per cup.
Grains and Nuts
Nuts and seeds, including sunflower seeds, pumpkin seeds and peanuts, all contain partially complete proteins. Nut butters, such as peanut butter, also are a protein source considered incomplete. The Utah Education Network explains that peanut butter contains only six of the nine essential amino acids, but when eaten on whole wheat bread, delivers a complete protein punch. Grains such as rice, corn and wheat also contain a portion of the amino acids that form protein, and are important for growth and development.
Vegetables
Vegetables are usually thought of in terms of their vitamin content and as a source of fiber. Some vegetables contain incomplete protein, as well. Cruciferous vegetables such as cauliflower, cabbage and broccoli, are plant-based sources of protein. A well-rounded summer crop of tomatoes, squash and green beans contain small amounts of protein, too.
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