Complete Sources of Protein

A healthy diet consists of both macro and micronutrients. One of the most important macronutrients is protein. Protein is necessary for our bodies to build muscles, provide energy, and maintain a healthy weight. It is important to consider the foods that you consume to obtain your protein. Luckily, there are several complete sources of protein that are a great place to start! Bur first, let’s cover some of the basics about protein.

What is protein?

In addition to being a macronutrient, protein is a fundamental part of the human body. Our bodies contain over 10,000 different kinds of proteins, which build up muscles, tissues, skin, and hair. By working with amino acids, protein is what allows our bodies to make enzymes. These enzymes power many chemical reactions and processes that gets oxygen to our blood. Without protein, our bodies would miss out on multiple important functions (1). We also have to replenish this protein with healthy and complete sources of protein. Our bodies need protein as one of the healthiest fuels which helps to create energy.

Why Do We Need It?

Lack of protein can lead to multiple health issues, such as loss of muscle mass (2). However, it is also possible to have too much protein. It may come as a surprise that protein in excess amounts will be stored in the body as fat. So, be careful not to increase your protein consumption too drastically!

For someone who wants to start weight training, they may increase protein to help build muscle quickly. We’ll talk more about complete sources of protein later, but often athletes will use supplemental protein to meet their goals. This can be a beneficial addition to an athlete’s diet, but it is important to not take in too much.

How Much Protein is Too Much?

The recommended and ideal amount of protein varies by each person, their unique needs. That may include age, lifestyle, type of regular activity, and the sources of protein. According to the National Academy of Medicine, most people should consume about 7 grams of protein per 20 pounds of body weight. This would ideally total 10-35% of their daily calories (1). However, you should also factor in individual activity level and other details when calculating the ideal amount of protein. Various sources have differing opinions about this, so it seems there is not really “one size fits all” for how much protein a person needs. For instance, the RDA (Recommended Dietary Allowance) specifies protein amounts for the bare minimum of health maintenance. Their daily recommendation is a meager 0.8 grams per day. This is supposedly the amount that will prevent you from getting sick (3).

Other sources suggest that the amount of protein should be based on nutritional needs for each individual and factors like their age or their activity level. For instance, a sedentary individual would not need as much protein as an athlete. It is always a good idea to do some research with your own personal factors considered before adjusting your daily intake of protein. So, once you figure out how much protein you need, what should you consume to get your portions of the helpful macronutrient?

What are complete sources of protein?

From meats and cheeses to nuts, and vegetables, there are many different forms of protein to choose from. There are also various factors to consider when selecting your complete sources of protein. The protein “packages,” certain dietary restrictions, lifestyle goals, and environmental considerations can all impact your selection of protein sources. So let’s explore some of these complete sources of protein.

Protein “Packages”

The term “protein package” refers to the overall nutritious value that a source of protein provides. This is an important factor to consider when calculating your total daily protein, as some packages are more nutritious and balanced than others!

An example of a protein package would be to look at the full nutritional value of a chicken breast, versus a bowl of lentils. One cup of chicken contains about 26 grams of protein. The same amount of lentils contains approximately 18 grams of protein. Generally, it is easier to get higher amounts of protein from meats, but as you can see, lentils are not far behind for being so affordable. Something else to consider is the rest of the nutritional value of chicken versus lentils. For instance, a cup of chicken, in addition to being rich in protein, also brings 123 mg of cholesterol, 115 mg of sodium, and 19 grams of fat. A cup of lentils, in contrast, offers more nutritious values. Also with 19 grams of fat, lentils provide 0 milligrams of cholesterol and only 4 milligrams of sodium. Lentils also pack a healthy dose of 16 grams of dietary fiber which is hugely beneficial (4)!

So, when choosing a complete source of protein, make sure you consider the overall protein package and make sure it will meet your needs on various nutritious levels.

Protein Sources 101

Proteins are often characterized into categories like animal, versus plant-based proteins. Basic sources of animal protein are meats, and can also include dairy, which comes from animals. Plant-based protein sources include nuts/legumes, fruits, and vegetables. Here are some great examples of complete sources of protein within these categories.

Animal Proteins and Dairy:

lean meats like beef, lamb, veal, pork
poultry such as chicken, turkey, duck
fish and seafood including fish, prawns, crab, lobster, mussels, oysters, scallops, clams, etc.
eggs
dairy products like milk, and yogurt (especially Greek yogurt), cheese (especially cottage cheese)

Plant-Based Protein:

Soy
Peas
Brown Rice
Chickpea
Nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds
Legumes and beans – all beans, lentils, chickpeas, split peas, and tofu (5)

Protein with Dietary Restrictions

For many people, meat and/or certain grains may not be in line with their dietary restrictions or personal choices. Some examples of dietary restrictions that may limit protein sources like grains include gluten intolerance or celiac disease. Lactose intolerance may also eliminate dairy products as an option. Additionally, individuals with a nut allergy would not be able to eat most nuts or legumes.

Certain voluntary lifestyle choices may limit protein sources as well. Some people may choose to be vegetarian which would eliminate any animal protein sources like meat or fish. Individuals who choose to be vegan for instance, would also not consume animal meats, or any dairy products that had an animal-based source of any kind (6).

Luckily, there are also complete protein sources for people who fit these categories, and many of them pack a hefty dose of nutrition also.

Vegetarian and vegan protein sources:

Tofu
Tempeh
Edamame (Soybeans)
Lentils
Chickpeas
Other Beans
Nutritional Yeast
Hemp Seed
Green Peas
Spirulina
Quinoa
Soy Milk
Oats
WIld Rice
Chia Seeds
Nuts and Nut Butters
Protein-RIch Fruits and Vegetables (7)

Environmental Impact of Protein

One final and important item to consider when selecting your complete sources of protein is the environmental impact that certain foods may cause. This is partly due to the fact that food production contributes to a large quantity (about one quarter) of greenhouse emissions. Research suggests that if a person chooses to eliminate animal protein sources from their diet, it can actually reduce their carbon footprint by nearly half (8).

Also, not everyone is able or willing to give up animal protein sources, and that’s okay! As we discussed earlier, it is often easier to reach your daily protein intake through complete sources of protein like animal meats. In this case, you can still meet your protein goals and still have a sustainable diet. Research suggests that even cutting your animal protein consumption in half can be helpful. Switching out some animal proteins for some of those tasty vegetarian and vegan options can make a meaningful environmental impact also (9).

So, with all of these complete sources of protein facts, what will you choose to eat?

Complete Sources of Protein Education, Completed

You now have an abundance of information to carry with you into your protein-filled days! With various protein sources that can cater to different dietary needs, we hope you find the perfect amount, and the perfect type of protein to suit your daily needs.

Sources

The Benefits of Protein. (n.d.). Retrieved from WebMD website: https://www.webmd.com/diet/benefits-protein#1
Boston, 677 H. A., & Ma 02115 +1495‑1000. (2012, September 18). Protein. Retrieved from The Nutrition Source website: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/#:~:text=Animal%2Dbased%20foods%20(meat%2C
‌Pendick, D. (2018, January 8). How much protein do you need every day? – Harvard Health Blog. Retrieved from Harvard Health Blog website: https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
‌{{MetaTags.title || “Nutritionix”}}. (n.d.). Retrieved October 15, 2021, from www.nutritionix.com website: https://www.nutritionix.com/i/usda/lentils-1-cup/513fceb675b8dbbc210021d9
Better Health. (2012). Protein. Retrieved from Vic.gov.au website: https://www.betterhealth.vic.gov.au/health/healthyliving/protein
‌ Vegan vs. vegetarian: Differences, benefits, and which is healthier. (n.d.). Retrieved from www.medicalnewstoday.com website: https://www.medicalnewstoday.com/articles/325478
‌The 17 Best Protein Sources For Vegans and Vegetarians. (2016, August 16). Retrieved from Healthline website: https://www.healthline.com/nutrition/protein-for-vegans-vegetarians#TOC_TITLE_HDR_18
Toussaint, K. (2020, February 7). This graph will show you the carbon footprint of your protein. Retrieved from Fast Company website: https://www.fastcompany.com/90461008/this-graph-will-show-you-the-carbon-footprint-of-your-protein
‌Ranganathan, J., & Waite, R. (2016). Sustainable Diets: What You Need to Know in 12 Charts. wri.org. Retrieved from https://www.wri.org/insights/sustainable-diets-what-you-need-know-12-charts
‌Grand View Research. (2019). Protein Supplements Market Size, Share | Industry Trends Report, 2025. Retrieved from Grandviewresearch.com website: https://www.grandviewresearch.com/industry-analysis/protein-supplements-market
Can Too Much Protein Make You Fat? (n.d.). Retrieved October 15, 2021, from Nutrition Sourced the Right Way website: https://agnroots.com/blogs/faq-the-best-unflavored-grassfed-whey/can-too-much-protein-make-you-fat#:~:text=drinking%20each%20day.-

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