Perfect Protein: Nutrition Expert Reveals Healthy Sources

What are the sources of “Perfect Protein”?

Registered dietician Vanessa Rissetto MS, RD, CDN released an article about the sources of perfect protein that will surely help health enthusiasts.

In her article that was released in The Healthy, she said that amino acids are essential building blocks for protein and there are nine of these which are considered essential. These amino acids are very vital because the body cannot produce them on its own.

These amino acids have a great impact on physiological functions like muscle repair, hormone production, and immune support.

perfect protein

Rissetto highlighted that the essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. A perfect protein contains all these nine amino acids.

The registered dietician cited these foods as are best example of proteins having the complete list of amino acids needed by the body.

Eggs –  It provides about six grams of protein, vitamins B12 and vitamin D, and minerals like iron, selenium, and zinc.

Benefits of Eating Eggs perfect protein
Photo Credit: Martha Stewart

Lean chicken – A source of high-quality protein, providing approximately 31 grams of protein per 3.5 ounces.

Health Benefits Of Chicken
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Greek yogurt – It contains around twice the amount of protein compared to regular yogurt and often less sugar, and probiotics can aid in maintaining a healthy balance of bacteria in the gut.

Salmon – Aside from protein, it also gives nutrients like selenium, B vitamins, and vitamin D.

Salmon Calories
Photo lifted from The Deanery

Lean beef – It is also a rich source of iron, zinc, and vitamin B12 which is important for maintaining healthy muscles, supporting cognitive function, and contributing to overall well-being.

Lentils – It is an excellent plant-based protein source but it lacks the amino acid methionine. However, when paired with rice, this becomes a perfect protein.

Quinoa – Around eight grams of protein per cooked cup. Studies showed that it improved blood sugar management.

Chickpeas – It is rich in not only protein but fiber and antioxidants such as flavonoids and polyphenols. This helps the body against oxidative stress and inflammation in the body.

Tofu – It is also a good source of iron, calcium, and other minerals, as well as plant compounds called isoflavones which are known for the ability to reduce the risk of certain chronic diseases when consumed in moderation.

Tofu perfect protein
Photo: Simply Recipes

Pistachios – It is a good source of plant-based protein, healthy fats, fiber, vitamins, and minerals, as well as antioxidants, and may aid in weight management. 

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