When considering a vegan diet people often wonder about getting enough protein - especially complete proteins. There are actually many different sources of complete proteins available within a vegan diet, but not all plant-based proteins are complete protein sources on their own. In this article you can learn about great plant based vegan protein sources and which ones are complete vegan proteins.
What are complete proteins?
Proteins are long chains of smaller building blocks called amino acids. There are twenty overall - eleven that our body can make on its own, and nine essential amino acids that must be consumed in our diet. These nine essential amino acids are:
- Histidine
- Isoleucine
- Leucine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
When a protein contains all nine of these amino acids, it is considered a complete protein.
Many animal-based protein sources contain all of the essential amino acids - like beef, fish, eggs, and dairy products. Our body requires all of the essential amino acids for a variety of functions from building muscle to metabolizing food for energy or other basic functions. When a protein doesn’t contain all nine of the essential amino acids - like some vegan protein sources – it's considered incomplete.
Eight vegan complete protein sources
Here’s a list of complete vegan protein sources:1. QuinoaAn ancient grain with a nutty flavor that is great alternative to rice or oatmeal, it can be used for any meal of the day or added to salads and other main dishes to increase protein content. 100g cooked quinoa provides: 4g protein and 3g of fiber.2. TofuMade from fermented soy beans (a vegan complete protein), tofu is a versatile protein that's available in many different textures, from silken to extra firm, and takes on the flavour of other foods you cook with it - making it easy to incorporate as a meat alternative. 100g of extra firm tofu contains 13g of protein3. TempehAnother soy-based protein source, tempeh is a compressed soy product that often contains other grains to boost protein content. 100g of tempeh contains 19g of protein.4. EdamameWhole soybeans in their pod, edamame are a delicious vegan protein that is often added to stir fries or served as a side dish. 100 grams of edamame can contain about 11g of complete protein.5. PistachiosPistachios are a complete protein source that is easy to carry on the go or add to other meals or snacks. 100g of raw pistachios contain 20g of protein.6. Chia seedsChia seeds are a vegan high protein source, great to make chia pudding or add to smoothies, with 100g containing about 18g of protein.7. Hemp seedsContaining up to 30% protein, hemp seeds are another versatile protein that are easy to add to any foods from smoothies to salads for some crunch and punch of protein. 100g of hemp seeds contain up to 25g of protein.8. BuckwheatBuckwheat is a grain like seed that is often ground into flour and used for a high protein, gluten free alternative to wheat flour or other cereal grains. 100g of dry buckwheat contains 13g of protein.
While otherplant-basedprotein sources can be high in protein or contain many of the essential amino acids, they need to be combined to make complete proteins in adequate amounts. This is why vegan protein sources like rice and beans are often combined - they offer complementary amounts of different amino acids to make complete proteins.Check out our latest tofu recipe for some delicious inspo...
Take home message
While there are many sources ofplant basedprotein, few vegan protein sources are true complete proteins - containing all nine essential amino acids in adequate amounts. If you are focused on complete vegan proteins, shoot for soy products, grains like quinoa and buckwheat, pistachios, chia and hemp seeds. Combining otherplant basedprotein foods throughout the day can help you get adequate essential amino acids in your diet.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
FAQs
If you are focused on complete vegan proteins, shoot for soy products, grains like quinoa and buckwheat, pistachios, chia and hemp seeds. Combining other plant based protein foods throughout the day can help you get adequate essential amino acids in your diet. Want more vegan advice?
How do vegans get enough complete protein? ›
Tofu, tempeh, and edamame are all made from soybeans and are excellent plant-based complete protein sources. Tofu is made from condensed soy milk pressed into white blocks. It comes in a variety of textures, including: silken.
Are eggs a complete protein? ›
Eggs are a source of complete protein, meaning they contain all 9 essential amino acids. “Essential” means that the body can't synthesize these amino acids on its own, which is why we need to include them in our diet.
Is peanut butter a complete protein? ›
Nut butter is also a source of protein, which is essential for building and repairing muscles. Although peanut butter is not a complete protein — meaning it does not contain all of the essential amino acids the body needs — it does count toward a person's daily protein intake.
What foods are a complete protein? ›
Animal proteins are complete, including meat, poultry, fish, eggs and dairy. There are also a few plant-based sources of complete protein, including: Quinoa.
Is avocado a complete protein? ›
Did you know that avocado is the only fruit that contains all nine essential amino acids? This makes it a complete protein, which is rare for plant-based foods! Avocados are also a great source of fiber, potassium, and magnesium.
Is oatmeal a complete protein? ›
'Complete' proteins contain adequate amounts of all nine. Oats contain all nine essential amino acids necessary to make up a complete protein. However, oats don't have quite enough of the amino acid lysine to qualify as a complete protein.
Is Greek yogurt complete protein? ›
Yogurt proteins are complete proteins. They contain all nine essential amino acids. Yogurt provides protein without increasing your intake of saturated fats or sodium. It contains other nutrients like calcium, various minerals, and vitamins.
Is tofu a complete protein? ›
Soy stands out as one of the few plant-based foods to be considered a complete protein. This includes soy food such as tofu, edamame, tempeh, soy milk and more. So, if you're looking to add more plant-based proteins into your diet, soy is a great option.
Which nuts are complete proteins? ›
Pistachios are a Source of Complete Protein To Support Active Lifestyles and Help Maintain Balanced Nutrition.
Oats are a good source of quality protein at 11–17% of dry weight, which is higher than most other grains ( 22 ). The major protein in oats — at 80% of the total content — is avenalin, which isn't found in any other grain but is similar to legume proteins.
Are chickpeas a complete protein? ›
Chickpeas are a good source of protein.
Like most other plant protein sources, chickpeas are not a complete protein and do not contain all nine essential amino acids. Chickpeas are rich in some essential amino acids, including lysine and arginine, but lack the sulfur-containing amino acids, methionine and cystine.
Are chia seeds complete protein? ›
Seeds are not only protein-rich, but they also provide anti-inflammatory omega-3 and omega-6 fatty acids which are beneficial for heart health. Hemp and chia seeds are considered complete proteins, while other types of seeds should be combined with legumes to form a complete protein.
What is one plant food that is a complete protein? ›
Some plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. Others are missing some of these amino acids, so eating a varied diet is important.
Which beans are complete proteins? ›
Soy. While beans are normally low in the amino acid methionine, soy is a complete protein and thoroughly deserves its status as the go-to meat substitute (but go easy on the processed varieties). Tempeh and natto are made by fermenting the beans, but tofu is probably the best-known soy product.
Is tuna a complete protein? ›
Yes, tuna is a complete protein. A protein is defined as being “complete” if it contains all 9 of the essential amino acids the human body cannot produce on its own. In fact, tuna is nearly a pure-protein food, with about 90% of the calories in canned tuna coming from protein.
How do plant-based eaters get enough protein? ›
Many different plant foods can contribute to supplying the protein you need. Grains, pulses (like dry beans and chickpeas), soy foods, nuts and seeds are the major plant sources of protein. But vegetables also provide protein.
What is the best way for a vegan to obtain adequate amounts of protein? ›
Some plant-based foods, such as soybean products, seitan, beans, and lentils contain high amounts of protein. You can also find protein in nuts, whole grains like quinoa and amaranth, and hemp seeds. People following a vegan diet may need to plan in order to reach their daily protein goals.
What is the highest form of protein for vegans? ›
Tempeh. In Pascale's opinion, the “foremost” protein source for vegans and vegetarians is tempeh, which she describes as a fermented alternative to tofu that's made with a whole soybean. “I love tempeh because it's great for the gut, rich in fiber and it's really tasty and it marinates well,” says Pascale.
