How much complete protein do we need

A quick refresher from science class: Protein is comprised of 20 amino acids; 11 of these amino acids are produced by the human body. For good health, we must get the other nine amino acids called "essential amino acids" from the foods we eat. When a food contains all nine of these amino acids, it is called a "complete protein. Animal proteins are complete, including meat , poultry, fish, eggs and dairy.

There are also a few plant-based sources of complete protein, including:. Chapman Family Cancer Wellness at Piedmont. If you're a vegetarian or vegan , or if you limit the amount of animal products you consume, you can combine incomplete, plant-based proteins to meet your body's needs. Combinations include:. Whole grains with beans beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas.

These foods also provide additional benefits in the form of vitamins and minerals. A general recommendation for healthy adults is to eat at least 0.

If you have questions about your specific protein needs, a registered dietitian can help you determine the best amount for you. Another important thing to remember is that timing matters. Use your hand as a guide — an appropriate serving of protein is generally about the size of the palm of your hand. A dietitian explains what you should know about complete and incomplete protein sources, including animal and plant-based foods. Learn more about vaccine availability. Advertising Policy.

You have successfully subscribed to our newsletter. Find out how these different types of proteins compare and how to enjoy them for optimal health. To understand the difference between complete and incomplete proteins, you first need to get to know amino acids.

These are the molecular building blocks that combine to form every gram of protein you eat. Your body then uses those amino acids to build muscle, repair tissues, support metabolism, and help along other processes in the body. They include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, according to the National Institutes of Health NIH.

The only way to get these amino acids is through food. Foods that contain all of them, and in amounts similar to those required by the body, are called complete proteins or complete protein sources , Spano explains.

Meanwhile, those that do not contain enough of one or more essential amino acids is incomplete. 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. However, some plant-based foods, such as soy, quinoa , buckwheat, and algae, are complete.