Yogurt is a complete protein, or high quality, since it provides all of the essential amino acids that our body requires. Meat, other milk products, cheese and eggs are also complete proteins.
Greek yogurt
This complete protein is perfect for healthy eaters who've grown tired of eating eggs for breakfast each morning. Typically, 8 ounces of Greek yogurt contains about 18 grams of protein.
The casein in Greek yogurt is a complete protein because it contains all nine essential amino acids: methionine, lysine, isoleucine, histidine, valine, tryptophan, threonine, phenylalanine and leucine.
Like other animal-based foods, milk, yogurt and cheese are considered high-quality sources of protein because they contain all essential amino acids, which our bodies cannot make and which we need to get through our food.
Dairy. Cottage cheese, low-fat cheeses, and dairy products like yogurts for your smoothies have all 9 essential amino acids, are high in protein, as well as vitamins A, D, E, B12, and an important source of calcium, which contributes to bone health.
Nutritional Content
Avocados contain omega-3 and omega-6 fatty acids, as well as 18 of the 22 amino acids used by people -- including all eight essential amino acids.
However, yogurt provides only 8 of the 9 essential amino acids sufficiently - it is a little low on tryptophan. Yogurt pairs well with breadfruit seeds, chia seeds, oregano, crimini mushroom or sesame seeds to create a complete protein profile.
Cheese, milk, and Greek-style yogurt all contain a good amount of protein. However, low-fat, high-protein dairy products such as cottage cheese, Greek-style yogurt, skyr, or skim or 1% milk are preferable in order to truly substitute the benefits of lean meat.
Animal-based foods (meat, poultry, fish, eggs, and dairy foods) tend to be good sources of complete protein, while plant-based foods (fruits, vegetables, grains, nuts, and seeds) often lack one or more essential amino acid.
Oats contain all nine essential amino acids necessary to make up a complete protein. However, oats don't have quite enough of the amino acid lysine to qualify as a complete protein.
Incomplete Protein Foods. According to Harvard Health Publishing, all animal-based foods, including meat, dairy, and eggs, contain complete protein. The majority of plant-based protein sources, such as whole grains, legumes, seeds and nuts, spinach, broccoli, and mushrooms, are incomplete.
Nut butter is also a source of protein, which is essential for building and repairing muscles. Although peanut butter is not a complete protein — meaning it does not contain all of the essential amino acids the body needs — it does count toward a person's daily protein intake.
Animal-based protein like meat, poultry, fish, eggs, milk, and cheese are considered complete proteins. Quinoa and soy are plant-based complete proteins. Incomplete proteins don't include all the essential amino acids.
Almost a Complete Protein: Pumpkin seeds are packed with protein and even contain all nine essential amino acids to be a complete protein, but they're usually not technically considered a complete protein because they have very low amounts of amino acids methionine and tryptophan.
The complete protein composition found in mushrooms is a great alternative to bridge the gap for vegans and vegetarians who may be burnt out on other traditional plant-based protein sources such as pea, rice, and other grains and legumes.
Pistachios qualify as a source of protein and the Food and Drug Administration defines a complete protein as a food that contains “all of the essential amino acids in adequate amounts.”1 Adequate levels of all nine essential amino acids are shown to be present in roasted pistachios, based on a Protein Digestibility ...
Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.
Eggs are the richest source of proteins. On average, an egg can provide about 6-7 grams of protein. For an individual who practices a sedentary lifestyle, the daily protein requirement for a male would be about 56 grams and for a female would be about 46 grams. This would equate to consuming around 6-9 eggs per day.
For vegetarians, 100 grams of protein might look like: Four eggs (24 grams of protein) ½ cup of rolled oats (5 grams) Two tablespoons of peanut butter (7 grams)
It doesn't require any cooking -- all that's needed is a little mixing. The FitDay website suggests using 1 cup of yogurt for every serving of protein powder, sticking with nonfat or low-fat yogurt and adding water if needed.
A great food combination is hummus, as it contains chickpeas (non-complete protein) and sesame seeds (non-complete protein), and together covers all 9 essential amino acids.
“Eggs are a great source of a complete protein,” according to McCune. “That means one egg contains six grams of protein and all the essential amino acids your body needs.