The term "protein quality" refers to how well the amino acid in the protein matches the body's requirements, as well as how easily available and digestible the protein is. In short, protein quality is a reflection of how well your body can use the nutrients in the protein. The eight essential amino acids that make up a complete protein cannot be manufactured by the body, but can be made of two foods eaten together.
Eggs
Eggs are a high-quality protein that can help strengthen muscle, keep you full and give sustained energy. Eggs do not cause the blood sugar spikes that can cause you to crash later. They also contain the essential amino acids necessary for building and creating muscle.
Dairy
Dairy products like cheese, milk and yogurt are good sources of protein as well as calcium, which keeps bones and teeth strong. Select skim or low-fat versions of these products if you want to enhance weight loss. People with lactose intolerance or those on vegan diets may choose soy diary imitations, which contain protein as well.
Lean Meats
Choose white-meat poultry over dark meat, which is higher in fat. Remove skin before cooking or buy skinless meat products. Pork tenderloin is another healthy protein source, and lean beef provides zinc, iron and vitamin B-12 for just one more gram of saturated fat than a skinless chicken breast.
Beans
Just half a cup of beans has the same amount of protein as a 3-oz. steak, and they also have plenty of fiber to help with satiety by slowing down the movement of food through the intestine. They have essential vitamins and don't cause a spike in blood sugar.
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