List of Foods with Complete Proteins

Protein is a macromolecular nutrient consisting of several amino acids that the body needs for growth and carrying out normal bodily functions, for example, proteins as forming muscle mass, blood components, enzymes, and more.

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The body itself can produce proteins from several amino acids obtained through high-protein foods both sourced from animals (sources of animal protein) and/or sourced from plants (vegetable protein sources). But the body cannot form essential amino acids, so it must be obtained from the outside (food).

Sources of animal protein contain a full set of essential amino acids, while all essential amino acids can be obtained by eating various foods, sources of vegetable protein.

Essential amino acids, including Lysine, Tryptophan, Methionine, Cystine obtained from daily food. While non-essential amino acids, among others: Valine, Arginine, Tyrosine, Serine and so on can be produced by the body.

In the digestive tract, food sources of protein will be broken down into several essential and non-essential amino acids and then absorbed, by the body amino acids are used as raw materials to form various types of proteins the body needs, for example, building muscle mass, blood components, enzymes, antibodies, replacing damaged body cells, and much more.

There is still debate about the daily protein requirements for the body, the recommended daily protein intake is 46 grams for women aged 19-70 years and 56 grams for men aged 19-70 years.

If it turns out that excess protein is consumed, it will be converted into energy by the body. Protein deficiency causes muscle atrophy and dysfunction of the human body in general.

Below is a list of high-protein food sources that are easy to find every day.

Red Meat

As the name implies, red meat is red meat like beef, goat, lamb, and so on. Red meat is a high-protein food source. Besides that, it also contains iron and zinc. High-quality red meat is a complete source of protein because it contains all the essential amino acids you need to produce protein in the body.

This protein is an important component of the structure of muscles, hair, skin, blood, organs, and glands. Even though your body can make several amino acids, MedlinePlus reports that there are nine essential amino acids that you must get from food sources, red meat contains nine essential amino acids.

White Meat (White Meat)

Examples of white meat that we often encounter are chicken meat. White meat provides lean protein, while red meat is much higher in fat. If you are afraid of high-fat foods, be sure to remove chicken skin before cooking, because the skin is loaded with saturated fat.


Seafood is one of the best sources of protein because it is usually low in fat. Fish such as salmon and tuna are actually higher in fat, but healthy fats are omega 3 fatty acids which are actually recommended.


Choose skim milk or low fat which is not only a source of high protein but also as a source of calcium and some are also enriched with vitamin D to keep bones healthy and strong. Milk also contains essential and non-essential amino acids. Therefore do not forget to include milk and other dairy products such as yogurt and cheese as additional foods that are high in protein.


Eggs are a very good high-protein food source and are a type of supplementary food that is easily processed into a variety of delicious and very easy-to-obtain food menus. One medium sized hard boiled egg contains 7 grams of protein. But in the yolk, there is saturated fat.

Therefore for those who have a history of high cholesterol or cardiovascular disease you should avoid these egg yolks, and just eat the egg whites so that the protein requirements are still met. Also read: How to Lower Cholesterol


Half a cup of beans has protein like the 3 ounces grilled steak. Aside from being a source of protein, nuts also contain fiber and will make you feel full for hours.


In one cup soybeans contain approximately 29 grams of protein. In addition, soybeans are also low in fat and contain phytochemicals (isoflavones and saponins) which are useful in reducing the risk of heart disease, osteoporosis, and cancer. We can also get the benefits of soybeans by consuming soy-based products such as tofu and tempeh which are very popular in our society.

If you are a vegetarian or are on a low-fat diet, try soy protein by eating tofu, because it contains low fat and of course so that protein needs are still met.

Lean beef

Lean beef only has one gram of fat, plus it provides a bonus of additional vitamins such as zinc, iron, and B12.

Although protein is an important part of a healthy diet, always be careful, not to consume too much or too much. Too high (excess) protein can be converted into fat and stored in the body so that it has the potential to become obese (overweight). The average adult needs about half a gram of protein per pound of healthy body weight.