The best complete plant protein sources & How to pair plant foods to build complete proteins.
Complete Proteins
What is it + why it matters
Whether you’re thinking of going vegan, vegetarian, or want to practice Meatless Mondays, protein is likely on your mind.
Many people worry they won’t meet their protein mark if they go plant-based. That’s because many plant-based foods aren’t complete proteins.
What are Complete Proteins?
Complete proteins are foods that contain all 9 essential amino acids, including:
histadine
isoleucine
leucine
lysine
methionine
phenylalanine
threonine
tryptophan
valine
Proteins that come from animals sources like fish, poultry, beef, pork, eggs, and dairy are all complete proteins.
Some plant foods are complete proteins too. More on this on the next page!
What are Incomplete Proteins?
Incomplete proteins are foods that are missing 1 or more essential amino acids.
Plant foods that fall into the “incomplete” protein category include:
Nuts & seeds
Beans & legumes
Certain whole grains, like rice, whole wheat, & oats
Luckily, you can build complete plant-based proteins by pairing complementary foods.
Complete Plant Proteins
As mentioned, some plant foods are complete proteins on their own -- meaning, they supply all 9 essential amino acids. Here are a few:
Quinoa
Technically a seed, quinoa cooks up like a grain, and is naturally gluten free. It makes a great sub for rice.
1 cup of cooked quinoa = 8 g protein & 222 calories
Rich in magnesium, iron, zinc & fiber
Buckwheat
Another pseudograin that’s naturally gluten free. Its hulled kernels (groats) are often made into an oatmeal-like porridge.
1 cup cooked buckwheat = 6 g protein & 155 calories
Good source of magnesium, manganese, iron, phosphorus & copper
Amaranth
Yet another gluten free pseudograin that’s a complete protein source.
1 cup cooked amaranth = 9 g protein & 251 calories
Rich in manganese, magnesium, phosphorus, selenium & copper
Nutritional Yeast
A dried, deactivated yeast that adds a nutty, cheesy flavor to vegan foods.
1/4 cup of nutritional yeast = 8 g protein & 60 calories
Excellent source of B vitamins, including folate, niacin, riboflavin, pyridoxine & vitamin B12
Tofu
Tofu is condensed soymilk that’s pressed down into blocks.
3 oz tofu = 8 g protein & 80 calories
High in calcium, manganese, copper, selenium, iron, & vitamin A
Tempeh
Made from fermented soybeans combined with seeds or grains to form a compact cake.
3 oz tempeh = 11 g protein & 164 calories
Good source of iron, calcium, manganese, phosphorus, & riboflavin (vitamin B2)
Edamame
Edamame is whole, immature soybeans, and they’re packed with plant protein
1/2 cup edamame = 8 g protein & 90 calories
Rich in folate (vitamin B9), magnesium, calcium, iron, phosphorus, vitamin K & fiber
Chia seeds
A common egg substitute in vegan baking. When combined with liquid, chia seeds form a gel-like texture that’s often used for pudding.
2 tbsp chia seeds = 5 g protein & 138 calories
Rich in omega-3 fatty acids, iron, calcium, magnesium & selenium
Hemp seeds
Hemp seeds are extremely nutritious and come from the Cannabis sativa plant.
3 tbsp hemps seeds = 10 g protein & 166 calories
Rich in omega-3 & omega 6 fatty acids
Good source of iron, phosphorus, potassium, magnesium & zinc
Spirulina
A type of blue-green algae that’s rich in protein, vitamins, minerals & antioxidants.
1 tbsp spirulina = 4 g protein and 20 calories
Good source of B vitamins, iron & copper
Pairing incomplete proteins
To build complete proteins
You can also pair incomplete proteins with complementary foods to fill in any gaps.
Here are three plant food pairings that form complete proteins when combined:
Whole Grains + Nuts/Seeds
Examples:
Whole grain toast with almond butter
Oatmeal topped with pumpkin seeds
Energy balls made with oats and nut butter
Whole Grains + Beans/Legumes
Examples:
Black beans and rice
Chili with rice crackers or whole wheat crackers
Overnight oats topped with peanut butter
Beans/Legumes + Nuts/Seeds
Examples:
Hummus topped with sesame seeds
Lentil soup topped with walnuts
Green salad topped with chickpeas and sunflower seeds
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