Complete proteins provide each of the essential amino acids that your body needs from the diet, according to the Harvard School of Public Health. Soy protein and all animal-based proteins are complete, and you can also get complete proteins by eating a variety of plant-based proteins, such as from nuts, grains, legumes and vegetables, throughout the day. The best complete protein is nutrient-dense, which means that it is high in beneficial nutrients, and low in empty calories and sodium.
Basic Considerations
If you are an ovo-lacto vegetarian, the best complete protein comes from dairy products, eggs, soy or a combination of plant-based proteins. Avoid dairy products if you are lactose-intolerant, and stick to plant-based proteins if you are a vegan, or strict vegetarian. If you are trying to lose weight or prevent weight gain, lean, or low-fat, proteins are best because they are lower in calories than high-fat proteins. Try grilled chicken breast, low-fat fish, shrimp or fat-free plain yogurt
Saturated Fat
The best complete protein is low in saturated fat, an unhealthy kind of fat because it raises levels of bad LDL cholesterol in your blood. Fatty meats, such as ribs, sausages and steak with visible fat and full-fat cheeses provide complete protein, but they are high in saturated fat. Instead, choose lean meats, such as extra lean ground beef, steak without visible fat and fat-free or low-fat cheese. Another option is to combine a variety of plant-based proteins, such as beans and whole grains, to get complete proteins that are low in saturated fat.
Healthy Fats and Cholesterol
Fatty fish and shellfish are among the best sources of complete protein because of their long-chain omega-3 fats, which may reduce your risk for heart disease, according to the 2010 Dietary Guidelines from the US Department of Health and Human Services. Soy is a natural source of unsaturated fats that may reduce your cholesterol levels when you eat them instead of saturated fats. For some individuals, dietary cholesterol increases levels of the "bad" LDL cholesterol in your blood, so choose egg whites instead of whole eggs, skinless poultry or plant-based proteins that have no cholesterol.
Essential Nutrients
Milk, yogurt and cheese are the best sources of protein to help you increase your calcium intake to build and maintain strong bones. If you are an older adult, you have dark skin or you do not get much sun exposure, fatty fish may be the best complete protein source for you because of its natural vitamin D, which helps your body absorb and use calcium. Many animal protein foods provide vitamin B-12 and iron for healthy red blood cells.
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