Which foods provide complete proteins?

• A. Legumes
• B. Grains
• C. Meat, fish, eggs, and dairy
• D. Fruits

Answer: (C)

Complete proteins provide all nine essential amino acids in the right amounts for the body's needs. Since the body can’t make these essential amino acids, they must come from the diet. Foods from animal sources—meat, fish, eggs, and dairy—contain all nine essential amino acids in adequate amounts, so they are complete proteins. Plant-based options like legumes and grains are typically incomplete when eaten alone because they lack one or more of the essential amino acids, though combining different plant proteins can supply a complete amino acid profile over the day. Fruits aren’t reliable sources of complete protein and don’t provide all the essential amino acids in meaningful amounts. So the foods that provide complete proteins are meat, fish, eggs, and dairy.