Comprehensive List of Complete Protein Sources Both Animal and Vegan Protein


Amongst all the necessary nutrient needed for good health and general wellbeing, protein is one most essential nutrient that we all must consume daily.

It is especially this important because of its contribution to cell regeneration, muscle building/repair, weight management and fat loss and even in the maintenance of a healthy and younger looking skin.

Nutritionist even suggests that we eat nothing less than 0.8gram of protein per pound of our body weight if we were to look our age, young,  healthy and to maintain lean body mass.

There are different sources of protein both good and bad, incomplete and complete protein,

So in this post, I will be giving you a detailed list of complete protein sources and how to eat them to get the full benefit from each category.

I talked about incomplete and complete protein earlier, let’s quickly look at what are incomplete and complete proteins foods before proceeding to the list.

Incomplete protein foods are those foods categories that have one or two amino acid elements in them instead of the 9 essential amino acids.

In case you don’t know, amino acids are the building blocks that makes up protein, they are the unit element that forms protein.

when a food does not have at least the 9 aminos that our body cannot produce on its own, that protein source is considered incomplete.

And the complete protein sources are those food class that has all these 9 amino acids in them. Please read more on the role of amino acids here

Most of the incomplete proteins are found in plants, but there are few plants that have complete though and the list will show just that.

So on the list below, it shows you which foods are complete proteins and the once that not and which plants are complete proteins

List of Complete Protein Sources and Complete Protein Vegan 

70 -95% of your daily protein should be lean protein with complete protein components or amino acids. Lean protein is very low in fat, cholesterol and sodium, which helps reduces body fat while building bigger muscle. In the list below the food classes marked with a one star (*) are not a complete protein and should only be eaten as complementary food or snacks. Those marked with a double star (**) are complete protein; but not lean protein and should only be eaten sparingly, at most 3-4 times in a week.
The rest are healthy and complete protein source you can eat everyday

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