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For example, beef is rich in b vitamins, iron and zinc, while beans are a good source of magnesium. Recognized as complementary proteins, a combination of nuts and seeds, legumes, grains, or some veggies together can produce a complete protein. Calories In All Foods Chart in 2020 Protein chart, Food Black beans are often an inexpensive source of protein. Complete protein foods examples . A cup of white beans has 19 grams of protein, and a cup of pinto, black, kidney, navy, great northern, lima or garbanzo. Japanese buckwheat noodles, or soba, are a great protein source. However, it is possible to mix two incomplete sources of protein to make a complete protein. Complete proteins hold all the necessary amino acids. High protein foods for weight loss include: Beans, specific nuts, and tofu are a couple examples of incomplete protein sources, so eating those foods alone for protein will not give you all of the amino acids your body needs. Neither one of them has all ...