Summary
Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids.
You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.
Complete vs. Incomplete
Complete Proteins
Contain all 9 essential amino acids. Mostly animal sources like meat, dairy, eggs, and fish. Some plant sources like Soy and Quinoa are also complete.
Incomplete Proteins
Missing one or more essential amino acids. Most plant sources like beans, grains, and nuts. You can combine them (e.g., rice and beans) to get a complete profile.
Amino Acids
Amino acids are the building blocks of protein. There are 20 in total.
Essential
Your body cannot produce these. You must get them from food.
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Non-Essential
Your body can produce these, even if you don't get them from food.
- Alanine
- Arginine
- Asparagine
- Aspartic acid
- Cysteine
- Glutamic acid
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
Key Benefits
Builds and repairs tissues.
Makes enzymes, hormones, and other body chemicals.
Building block of bones, muscles, cartilage, skin, and blood.
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Top Food Sources
Information per 100g
Plant-Based
- Lentils 9g
- Tofu 8g
- Quinoa 4g
- Almonds 21g
Animal-Based
- Chicken Breast 31g
- Salmon 20g
- Eggs 13g
- Greek Yogurt 10g