10 Vegetarian Sources Of Complete Protein.

13 Jun

A ‘Complete Protein’ is one that has the proper amount of all 9 Essential Amino Acids.  Many ‘Incomplete’ sources of protein also contain all 9 Essential Amino Acids but they do not  have the preferred balance of these Amino Acids. Fortunately for us, most incomplete sources of protein go hand in hand with another source of incomplete protein (pita and hummus anyone?) making it easy for us to get complete proteins with the greatest of ease.

Here Are 10 Vegetarian Sources Of Complete Protein.

Nährhefeflocken der Marke

Nutritional Yeast.

1- Buckwheat. This plant is eaten many ways from Soba noodles to pancakes, it is very hearty and very tasty. Besides being high in protein it is also high in Iron, Selenium and Zinc.

2- Nutritional Yeast. A good source of protein and B Vitamins with a texture like cornmeal. Nutritional yeast is often used as a condiment by vegans and vegetarians and it low in fat and sodium and is sugar-free.

3- Hemp. These seeds can be eaten raw, pressed into milk form or ground into a powder. Hemp is a great source of essential fatty acids and works great as a protein powder alternative to whey.

4- Soy. Has the same nutritional value as meat, eggs and casein when it comes to our growth and development. Soy is considered to be one of the best sources of complete protein.

5- Spirulina. This blue-green algae is rich in vitamins, minerals, protein, fatty acids and antioxidants. The 9 essential amino acids actually make up over 60% of Spirulina’s composition.

6- Amaranth. An old school grain similar to rice, Amaranth is crazy high in protein, iron and the essential amino acid lysine that most other grains lack. It is also gluten-free.

7- Quinoa. Another old school grain, Quinoa is packed with protein, vitamins and minerals. Use it in place of rice or other grains to boost your protein intake easily.

Drying of harvested Spirulina

Spirulina Being Dried.

8- Yogurt. Packed with protein and calcium as well as B vitamins 12 and 6. Go for Greek yogurt it has more protein than regular and choose fat-free. Always choose brands that do not treat their cows with hormones.

9- Cheese. Like yogurt cheese is high in protein and calcium but also in saturated fats. Choose reduced fat options and naturally lower fat cheeses like mozzarella, goat and feta. Always look for vegetable rennet, cheeses made with regular rennet are not considered to be vegetarian.

10- Eggs. A good source of protein, vitamin A, a whole slew of B vitamins as well as choline and iron. If you eat eggs please, please, please choose a local farm you know treats its chickens and hens well. Cage free, free range whatever the heck it is, just do not support the abuse that occurs in the factory farms.


3 Responses to “10 Vegetarian Sources Of Complete Protein.”

  1. theveganweddingplanner June 13, 2011 at 11:08 am #

    I won’t be eating eggs, cheese, or yogurt but I LOVE Quinoa, and I am trying to make a habit of sprinkling nutritional yeast onto my meals. Thanks for the informative post!

    • Author June 13, 2011 at 3:34 pm #

      I don’t eat much diary at all and am just venturing into the nutritional yeast area. Is it good? People swear by it!!!


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