A high-protein diet is low in fat or carbohydrate consumption, and is not the same as a low-carbohydrate diet which may not be food-energy- controlled and may include fat. A diet is considered “high in protein” if daily protein consumption exceeds 15% of total energy in the intake. Foods which contains all the essential amino acids are considered and good sources of protein. As we all know that proteins are extremely essential for your overall health.

Here is the list of some complete source of protein:


Eggs are the very good source of inexpensive, high-quality protein. More than half the protein of an egg is found in the egg white along with Vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and Copper. Some brands of the egg now contain omega-3 fatty acids, depending on what the chickens have been fed. Eggs are regarded as a ‘complete’ source of protein as they contain all nine essential amino acids; the ones we cannot synthesise in our bodies and must obtain from our diet.

Pulse and cereal

Cereal and pulse crops are stapled foods that provides essential nutrients to many populations of the whole world. Traditionally, whole grains were consumed but most current foods are derived from refined fractions of cereal and pulse crops. Consumption of processed or refined products may reduce the health benefits of food.


Quinoa is one of the world’s most popular health foods. It is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. It is also high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorous, vitamin E and various beneficial antioxidants. It is basically a seed, which is prepared and eaten similarly to a grain. Quinoa was an important crop for the Inca Empire. They referred to it as the “ mother of all grains” and believed it to sacred.


Tofu is also known as bean curd, is food prepared by backlog soy milk and then pressing the resulting curds into solid white blocks of varying softness. Nutritionally, tofu is low in calories, while containing a relatively large amount of protein. It is high in iron and can have a high calcium or magnesium content depending on the coagulants used in manufacturing, for example, calcium chloride, calcium sulfate and magnesium sulfate.





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