Plant Proteins
[I am not a Nutritionist nor am I a Doctor, and nothing on this website should be taken as medical advice. All statements made are simply my opinion.]
A Guide to Plant-Based Complete Proteins: Common and Exotic Sources
If you’re following a plant-based diet, you’ve probably heard the term “complete protein.” But what does it actually mean? A complete protein contains all nine essential amino acids that your body can’t produce on its own. While many plant foods lack one or more of these amino acids, there are several plant-based options—both common and exotic—that do provide the full set. Here’s your go-to guide for complete plant proteins.
What Are Complete Proteins?
Complete proteins include all nine essential amino acids in adequate proportions. Animal products are naturally complete, but it’s entirely possible to meet your needs through plant-based sources—either from individual foods or smart combinations.
Well-Known Plant-Based Complete Proteins:
Soy Products (Tofu, Tempeh, Edamame)
Soybeans are a powerhouse of protein, offering a complete amino acid profile. They’re also versatile and easy to cook with.
Quinoa
Technically a seed, quinoa is rich in lysine and methionine, which are often lacking in other grains.
Buckwheat
Despite its name, buckwheat is gluten-free and a great source of complete protein.
Hemp Seeds
Packed with protein and omega-3 fatty acids, hemp seeds are perfect for smoothies and salads.
Chia Seeds
These tiny seeds swell with moisture and offer a complete protein along with fiber and omega-3s.
Amaranth (Grain)
This ancient grain is a nutritional powerhouse with a full amino acid profile.
Spirulina
A type of blue-green algae, spirulina is high in protein and contains all essential amino acids.
Combined Plant-Based Proteins:
Some food pairings complement each other to become complete proteins:
Rice + Beans
Peanut Butter + Whole Grain Bread
Hummus + Pita
These don’t need to be eaten in the same meal—just within the same day.
Exotic and Lesser-Known Complete Proteins:
Moringa Leaves
Nutrient-dense and loaded with amino acids, moringa is a leafy green used in teas and powders.
Mulberry Leaves
Common in herbal medicine, mulberry leaves offer a near-complete protein profile.
Amaranth Leaves (Callaloo)
Popular in Caribbean and African cuisine, amaranth leaves are rich in essential amino acids.
Teff
A tiny Ethiopian grain used in injera, teff is naturally high in protein and nutrients.
Freekeh
A roasted young green wheat, freekeh is high in protein and fiber.
Mycoprotein (e.g., Quorn)
Derived from fungi, mycoprotein is used in meat substitutes and is a complete protein.
Wild Rice
A water-grown grass seed, wild rice has more protein than white or brown rice.
Sacha Inchi Seeds
Also known as Inca peanuts, these seeds from the Amazon are complete proteins and rich in healthy fats.
Chlorella
Like spirulina, this algae is high in protein and contains all essential amino acids.
Near-Complete Proteins (Just Missing One or Two Amino Acids):
Pumpkin Seeds (low in lysine)
Sesame Seeds/Tahini (low in lysine)
Sunflower Seeds (low in lysine)
Oats (low in lysine)
Corn/Maize (low in lysine & tryptophan)
These foods are still excellent protein sources and can become complete when paired with legumes or nuts.
Getting all essential amino acids on a plant-based diet is easier than ever. Whether you’re eating common staples like quinoa and tofu or incorporating nutrient-rich options like moringa and sacha inchi, variety is key. Mix and match your plant proteins to ensure your body gets everything it needs—deliciously and naturally.
Here are some vegan and vegetarian recipes that combine to provide complete proteins! (Currently under construction. Sorry.)