A very helpful list! –
Animal products like beef, fish, dairy, and eggs contain enough of every one of these essential amino acids. Thus, they’re considered complete proteins.
However, many plant sources of protein are too low in or missing one or more of these essential amino acids. They’re considered incomplete protein sources.
Still, given that plant foods contain varying amounts of amino acids, you can manage to get enough of each essential amino acid throughout the day by eating a varied diet and combining complementary plant proteins.
For example, grains like rice are too low in lysine to be considered a complete source of protein. Yet, by also eating lentils or beans, which are higher in lysine, throughout the day, you can be sure to obtain all nine essential amino acids.
Nevertheless, some people like knowing they’re getting complete proteins in a particular meal.
Fortunately for vegans and vegetarians, several plant-based foods and combos contain adequate amounts of all nine essential amino acids.
Here are 13 nearly complete protein sources for vegetarians and vegans.
Quinoa is an ancient grain that looks similar to couscous but has a crunchy texture and nutty flavor. As it doesn’t grow from grasses like other cereals and grains, it’s technically considered a pseudocereal and naturally gluten-free.
One cup (185 grams) of cooked quinoa provides approximately 8 grams of protein.In addition to being a complete protein, quinoa provides more magnesium, iron, fiber, and zinc than many common grains.