These Are the 10 ‘Perfect Proteins,’ Says a Nutrition Expert


Eggs are a complete protein source, providing all essential amino acids in a balanced ratio. They are also rich in vitamins and minerals.


Animal meats, such as chicken, turkey, beef, and pork, are complete protein sources and contain important nutrients like iron and zinc.


Fish, including salmon, tuna, and cod, are excellent sources of complete proteins and heart-healthy omega-3 fatty acids.

Dairy Products:

Milk, cheese, and yogurt are complete protein sources, providing essential amino acids along with calcium and other nutrients.


Unlike most plant-based proteins, quinoa is a complete protein, making it an excellent choice for vegetarians and vegans.

Soy Products:

Soybeans and soy-based products like tofu and tempeh are complete proteins and suitable alternatives for those following plant-based diets.

Greek Yogurt:

Greek yogurt is higher in protein compared to regular yogurt, and it contains all essential amino acids.

Cottage Cheese:

Cottage cheese is rich in protein and provides a good mix of essential amino acids.


Poultry, such as chicken and turkey, is a lean source of complete protein and is commonly included in balanced diets.

Lean Beef:

Lean cuts of beef are rich in complete proteins and important nutrients like iron and zinc.