List Of The Best Food Sources With Partial Protein In Them

All animal-based proteins are complete proteins, which means that they provide each of the amino acids you need to get from your diet, according to the Harvard School of Public Health. Except for soy protein, plant-based proteins are incomplete because they are lacking in one or more of the essential amino acids. Plant-based protein foods often provide other healthy nutrients, and you can meet your protein needs by combining various partial protein sources.

Beans, Peas and Lentils

Beans, peas and lentils are among the most concentrated sources of partial protein, with 6 to 9 g protein per half-cup of cooked lentils, split yellow or black-eyed peas or beans, including garbanzo, pinto, black, kidney, lima and great northern beans. They provide 7 to 9 g dietary fiber per serving, and they are naturally high in potassium, which supports a healthy blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

Peanuts, Tree Nuts and Seeds

Peanuts have 7 g partial protein per oz., tree nuts, such as cashews, almonds, hazelnuts and walnuts, have 4 to 7 g per oz. and sunflower seeds have 6 g protein per oz., according to Iowa State University. These foods are rich in heart-healthy polyunsaturated and monounsaturated fats, and they also provide vitamin E, dietary fiber and potassium. They are high in calories, with about 160 to 200 calories per oz., so eat them in moderation to avoid unwanted weight gain.

Whole Grains and Cereal

Whole grains, such as whole-wheat bread, bulgur, brown rice or barley, and breakfast cereal, such as whole-wheat flakes or oatmeal, provide up to about 6 g partial protein per serving, such as a cup of cooked pasta or two slices of bread. A diet high in whole grains may lower your risk for heart disease, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Make a complete protein by pairing partial proteins from grains with those from nuts or legumes, such as having peanut butter on whole-wheat bread, rice and black beans or hummus, or garbanzo bean dip with pita, according to the University of Michigan.

Non-Starchy and Starchy Vegetables

Vegetables are nutrient-dense foods, and you can use their partial proteins to help you meet your requirements for amino acids. Broccoli, brussels sprouts and kale are non-starchy vegetables with 2 g protein per half-cup, cooked, and carrots and corn are starchy vegetables with 1 to 2 g protein per half-cup, according to Iowa State University. You can combine vegetables with beans, such as having a bean burrito on a corn tortilla, to make a complete protein, according to the University of Michigan.