To keep our immune system working and to deliver oxygen to the cells, we need protein in our body.

Studies have shown people must take a minimum of 10% of calories from protein. For a man, the minimum protein intake should be about 56 grams and for women about 46 grams.

Where do you get Protein?

Meat is an important source of protein for our body. But it must be consumed in proportion, especially the fatty kind. Meat has a high chance to increase blood pressure, cholesterol, weight, and other health-related issues.

Complete Vegetarian Proteins

Other than this, there are various sources of complete vegetarian proteins. You can get protein from beans, yogurt, and lastly vegetables. Did you know vegetables contribute a large amount of protein to our body? There are plenty of veggies in the market today that can meet your daily protein need.

Just a little bit of menu planning can help you to include your complete protein in the diet.

What is a Complete Protein?

Protein contains amino acids that help to build muscle, repair muscle tissue, maintain weight, and strengthen muscle growth. Protein is needed for our body to improve digestion and create antibodies to fight against infections. In short, you need adequate protein for proper functioning and maintaining a healthy body

So, how to get complete vegetarian proteins from your diet? A complete protein means it should contribute all 22 amino acids to the body in the quantities needed. Amino acids work as a building block of protein. Our body can generate 13 amino acids on its own. The rest of the 9 essential amino acids have to be acquired from our daily diet.

You can only call it a complete protein if it contains all 9 essential amino acids in quantities needed by the body. We all know animal-based food has the richest source of protein. But people who are vegan or vegetarians have a lot of options as well.

Best Combinations of Vegetables with Protein

So, whether you are a meat-eater or vegan, it hardly matters. What matters is, whether you are eating or adding enough protein in the right proportion.

What is Incomplete Protein?

As already mentioned our body can generate 13 amino acids on its own. The rest of the 9 essential acids have to be acquired from other sources. An incomplete protein contributes only some of the 9 essential amino acids to the body or in lesser quantities.

How do you get Complete Vegetarian Protein?

If you are a vegan or vegetarian, you have often heard people saying ‘how will I get a complete protein from vegetables’? Everybody knows animal products contribute the most protein to our diet. But interestingly, vegetables too have high protein content to meet our daily protein needs.

However, vegetable protein should be combined in a way to provide a complete protein to our body. 

So, what are the best vegetarian combinations?

Let’s explore in detail:

  • Legumes with nuts or seeds
  • Legumes and grains
  • Eggs and milk with any vegetable protein
  • Lentils and almonds
  • Bean soup and crackers
  • Black beans and rice
  • Whole wheat bread and peanut butter
  • Hummus
  • Lentil soup with whole-grain roll
  • Pita chips and hummus
  • Spinach salad with sunflower seeds

Studies have shown that plant-based food such as legumes, nuts, whole grains, seeds, and others consumed daily will contribute as a complete protein to your diet. Apart from being a high-source protein, these given plant-based foods also contribute in the form of vitamins and minerals to our body. 

Which Foods have All 9 Essential Amino Acids?

Animal-based foods like eggs, fish, meat, poultry, and dairy contribute a complete protein by having all nine essential amino acids.

If we talk of plant-based food, soy such as soy milk or tofu contributes a complete protein by having all nine essential amino acids.

On the other side, nuts, beans, peas, and whole grains do not contribute as a complete protein alone. You need to combine it with other food items to make it a complete protein for the body.

What are Plant-Based Complete Proteins?

There are plenty of plant-based foods that contribute complete protein to our body. It includes:

  • Hemp – 30g
  • Soy powder – 47g
  • Quinoa – 4.4g
  • Amaranth – 4g
  • Buckwheat – 4.3g
  • Chia Seed – 17g
  • Tempeh – 19g
Best Combinations of Vegetables with Protein

How do Two Vegetables Make a Complete Protein?

Most people often think about how to get enough protein from vegetables. A complete protein means it should contribute all 9 essential amino acids.

There are few food items in the market that lacks a complete protein profile. This food includes:

Brown Rice- Brown rice is low in Lysine. It does not contain all nine essential amino acids. However, pairing brown rice with beans can make a complete protein.

Peas- Though peas are a rich source of protein, it contains only 8 out of 9 essential amino acids. Peas can be combined with sesame seed, hemp seed, or chia seed to make it a complete protein profile for the body.

Examples of dishes that are combined to make a complete protein for our body.

  • Rice and Beans

Rice and Beans contribute a complete protein to the body. It is called the classic pairing of complete protein to the diet. Whether it’s brown rice or white rice, rice is high in methionine and low in lysine. Whereas beans are high in lysine and low in methionine.

Therefore, combining both rice and beans gives a balance to the diet. As a result, it contributes a complete protein followed by nine essential amino acids to the body.

Combined VegetablesQuantityTotal Protein
Rice239 Grams12 grams
Beans239 Grams 
  • Pita and Hummus

Pita and Hummus is a popular Middle-East delicacies. Pita and Hummus when combined contribute all nine essential amino acids to the body. Just like rice, Pita is low in lysine to be provided as a complete source of protein.

In contrast, Hummus is high in lysine. Together, Pita and Hummus contribute a complete protein to the body.

Combined VegetablesQuantityTotal Protein
Pita57 grams7 grams
Hummus30 grams 

Are Dal and Rice a Complete Protein?

When it comes to lentils and legumes, they are high in lysine. While rice is low in lysine but is high in sulfur-based amino acids. So, combining 80% rice and 20% dal can contribute to a complete protein in the body.

Which Vegetables are good with Protein?

There are plenty of vegetables available in the market today that are good with protein.

To name a few with protein per 100g.

  • Spinach – 2.9g
  • Brussels Sprouts – 3.4g
  • Artichokes – 3.3g
  • Broccoli – 2.8g
  • Asparagus – 2.2g
  • Sweet corn – 3.2g
  • Soybean Sprouts – 9.2g
  • Green Peas – 5g
  • Kale – 4.3g
Best Combinations of Vegetables with Protein

What are the Top 10 vegan protein foods?

There are plenty of plant-based foods that contribute high protein to the body. It includes:

  • Nutritional Yeast

Nutritional Yeast is a complete protein and provides some calcium, iron, and potassium.

  • Whole Grain

Whole Grains are healthier, with more fibre, and more protein, and have higher levels of many essential nutrients.

  • Sprouted Bread

Sprouted Bread is a good source of fibre and protein, as well as complex carbohydrates.

  • Legumes

Adding legumes to your diet is a great way to boost fibre and protein intake. It is also cholesterol-free, fat-free, and high in fibre.

  • Seitan

Seitan serves as a great source of protein, especially for vegan or vegetarian diet.

  • Chickpeas

Chickpeas are high in protein and also an excellent source of vitamin B6, folate, vitamin C, and soluble fibre.

  • Pea

Pea protein is a high-quality, naturally vegan, and hypoallergenic protein.

  • Kale

Kale is the definition of a super vegetable. Add kale to a salad, soup, or casserole, or blend a handful into a green smoothie, knowing that you are getting a super protein intake.

  • Soybean

Soybean is higher in protein and quality than all other legumes. It reduces the risk of breast and prostate cancer.

  • Sardines Fish

Fish is high in vitamin B12, vitamin D, and calcium, but also high in protein. Also, they are low in saturated fat and sugar-free.

  • Nuts and Seeds

Eating a handful of nuts every day can increase your protein intake. Nuts and seeds are rich in protein that keeps you full and helps in weight management.

  • Greek Yogurt

Greek Yogurt is a thick type of yoghurt that is very nutritious for the body. It has a creamy texture and is extremely nutrient-dense.

Which Fruit is Highest in Protein?

Among all fruits, Guava has the highest protein with an excellent source of vitamin C, A, and folate. Other features included:

  • Cholesterol-free
  • Sodium-free
  • High-fiber
  • Low-fat
Fibre8.9 Gm
Protein4.2 Gm
Carbs23.6 Gm
Calories112
Fat1.6 gm

Are Carrots High in Protein?

No, Carrots are low in Protein. They don’t add sufficient protein to the diet. A carrot contains only 0.5 grams of protein in the diet.

Do Tomatoes Have Protein?

No, Tomatoes are low in Protein. They don’t add sufficient protein to the diet. A 100 gram of tomatoes contains only 0.88 grams of protein in the diet.

Do Cucumbers have Protein?

No, Potatoes are low in Protein. They don’t add sufficient protein to the diet. A 100 gram of tomatoes contains only 0.65 grams of protein in the diet.

Are Potatoes High in Protein?

Potatoes have 2g of protein per 100g and other essential nutrients that help in maintaining muscle growth. However, being a starchy vegetable, it should be eaten in proportion to prevent increased calorie count.

Is Broccoli Complete Protein?

Broccoli provides 2.8 grams of protein per 100 grams. In addition to this, broccoli is also a source of iron, fibre, and antioxidants. Also, Broccoli is an excellent, heart-healthy choice. Studies have shown that more than one-third of its carbohydrates come from fibre.

Are Cashews a Complete Protein?

Cashews are a rich source of protein but it does not contain all nine essential amino acids. That’s why we cannot consider cashews a complete protein for the body.

How do you make Almonds a Complete Protein?

Almonds alone cannot be considered a complete protein. To make it a complete protein, you need to combine almonds with other food that contains all nine essential amino acids. For instance, try to combine almonds with garbanzo beans to make a complete protein for the body.

Conclusion

Whether you are eating a complete or incomplete protein, what matters the most is if you are eating a healthy or versatile diet or not. Eating enough protein is much needed to build and repair muscle tissue. There is a wide selection of plant or animal-based foods that incorporates a complete protein for meat-eaters, vegans, or vegetarians.