Complete Protein

A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans or other animals. Some incomplete protein sources may contain all essential amino acids, but a complete protein contains them in correct proportions for supporting biological functions in the human body.

The following table lists the optimal profile of the essential amino acids, which comprises a complete protein:

Essential Amino Acid mg/g of Protein
Tryptophan 7
Threonine 27
Isoleucine 25
Leucine 55
Lysine 51
Methionine+Cystine 25
Phenylalanine+Tyrosine 47
Valine 32
Histidine 18

Nearly all foods contain all twenty amino acids in some quantity. However, proportions vary, and some foods are deficient in one or more of the essential amino acids. Apart from some exceptions such as quinoa or soybeans, vegetable sources of protein are more often lower in one or more essential amino acids than animal sources, especially lysine, and to a lesser extent methionine and threonine.

Consuming a mixture of plant-based protein sources can increase the biological value of food. For example, to obtain 25 grams of complete protein from canned pinto beans requires consuming 492 grams (423 kcal), however if combined with 12 grams of Brazil nuts, requires only 364 g of pinto beans (391 kcal). These complementary protein sources do not need to be consumed in the same meal, but should be consumed within 4 hours to provide optimal benefit.

Read more about Complete Protein:  Sources of Complete Protein, See Also

Famous quotes containing the words complete and/or protein:

    I see advertisements for active young men, as if activity were the whole of a young man’s capital. Yet I have been surprised when one has with confidence proposed to me, a grown man, to embark in some enterprise of his, as if I had absolutely nothing to do, my life having been a complete failure hitherto. What a doubtful compliment this to pay me!
    Henry David Thoreau (1817–1862)

    Firm-style bean curd insoles cushion feet, absorb perspiration and provide more protein than meat or fish innersoles of twice the weight. Tofu compresses with use, becoming more pungent and flavorful. May be removed when not in use to dry or marinate. Innersoles are ready to eat after 1,200 miles of wear. Each pair provides adult protein requirement for 2 meals. Insoles are sized large to allow for snacks. Recipe booklet included.
    Alfred Gingold, U.S. humorist. Items From Our Catalogue, “Tofu Innersoles,” Avon Books (1982)