Protein is a macronutrient that is needed for many of the body’s functions. The term “macronutrient” means that it is needed by the body in larger quantities than vitamins and minerals. Protein is made up of amino acids. Incomplete and complete are the two forms of protein.
Complete protein has all of the nine amino acids, while incomplete protein is lacking in at least one of the amino acids. It is very important for people to make sure that they get enough complete protein. Below are some sources of complete protein:
Animal foods, such as pork, red meat, poultry and fish are all great sources of complete protein. Beef tenderloin and round steak are examples of red meat. Buffalo and venison are classified as lean meats, but they still contain the same amount of protein as beef. Ham and pork chops are examples of pork that have complete protein.
Chicken thighs and turkey legs are poultry foods that are an excellent source of complete protein. Fish and shellfish are not only abundant in complete protein, but they are also rich in many other vitamins and minerals. Whitefish, cod and salmon are examples of the different types of fish.
Eggs and dairy products
Just like all other animal-based products, eggs and dairy products provide complete protein. A single egg has about six or seven grams of protein. One cup of milk provides eight grams of protein, and one serving of yogurt has anywhere from 10 to 13 grams of protein. A one ounce serving of tuna, whitefish, swordfish, Monterrey Jack, Swiss or goat cheese has about seven grams of protein per serving.
Many people who exclude animal products from their diet are deficient in protein. Fortunately, there are a number of vegan foods that contain protein. Fourteen grams of protein can be found in a cup of soybeans. A half cup serving of fresh tofu contains nine or ten grams of protein. Additionally, quinoa, which is a whole-grain with seeds, is another example of a protein-rich vegan food. One cup of cooked quinoa contains about nine grams of protein.