What Defines a Complete Protein?
Proteins are fundamental macronutrients composed of amino acids, which are the building blocks of every cell and tissue in our body. Our bodies use 20 different amino acids to create various proteins. Of these, nine are classified as “essential” because the body cannot produce them and must obtain them from dietary sources. A food is considered a complete protein if it contains all nine of these essential amino acids in sufficient quantities.
Common examples of complete protein foods include animal sources like meat, poultry, dairy, and eggs. However, several plant-based sources also contain all essential amino acids, such as soy products (tofu, tempeh), quinoa, and buckwheat. The key to evaluating a protein source is not just the presence of amino acids, but the amount you would realistically consume for a nutritional impact.
Soy-Based vs. Coconut-Based Liquid Aminos
When exploring liquid aminos, it is crucial to distinguish between the two primary types and their source materials. The difference fundamentally changes the answer to whether they can be considered a protein source at all.
The Truth About Soy-Based Liquid Aminos
Soy-based liquid aminos, such as the popular Bragg's brand, are made by treating soybeans with an acidic solution to break down their proteins into free-form amino acids. This process results in a concentrated seasoning that contains many of the amino acids found in the original soybean. Bragg's Liquid Aminos, for instance, is advertised as containing 16 amino acids, including all nine essential amino acids.
On a technical level, a serving does contain the full spectrum of essential amino acids. However, a typical serving size is only one teaspoon, which contains just about one gram of protein. To consume a significant amount of protein from this source, you would need to use an impractical, and potentially unhealthy, quantity of the high-sodium liquid. Most nutritionists and health experts therefore conclude that despite containing the building blocks, liquid aminos are not a meaningful source of dietary protein. The protein dosage is, as one source describes, 'essentially homeopathic'.
The Reality of Coconut Aminos
Coconut aminos are a completely different product. They are made from the fermented sap of coconut blossoms, with salt added for flavor. As the sap does not contain protein, coconut aminos have a nutritional profile of zero protein per serving. Therefore, coconut aminos cannot be considered a complete protein source in any capacity. They function purely as a condiment and a lower-sodium, soy-free alternative to soy sauce.
Liquid Aminos as a Seasoning, Not a Supplement
Instead of being used for protein, the main purpose of liquid aminos is to add a savory, salty, and umami flavor to dishes. They are a popular substitute for soy sauce, particularly for those on gluten-free or soy-free diets. Coconut aminos, being soy-free and lower in sodium than traditional soy sauce, are often favored for paleo diets as well. The appeal lies in their flavor profile and dietary compatibility, not their negligible protein contribution.
How Do They Stack Up? A Comparison Table
| Feature | Soy-Based Liquid Aminos | Coconut Aminos | Traditional Soy Sauce |
|---|---|---|---|
| Source | Hydrolyzed Soybeans | Fermented Coconut Sap | Fermented Soybeans & Wheat |
| Protein Content | Approx. 1g per tsp | 0g per serving | Approx. 1g per tbsp |
| Gluten-Free | Yes | Yes | No (usually contains wheat) |
| Sodium Content | Variable, typically lower than traditional soy sauce | Significantly lower than soy sauce | Highest sodium content |
| Flavor Profile | Mild, salty, umami | Mild, sweeter, umami | Strong, rich, salty, umami |
How to Get Complete Protein on a Plant-Based Diet
For individuals seeking reliable and significant sources of plant-based complete proteins, focusing on whole foods rather than condiments is the most effective strategy. As the search results indicate, several plant foods are already complete proteins.
Here is a list of other excellent plant-based protein sources:
- Soy Products: Tofu, tempeh, and edamame are all complete proteins, providing substantial protein per serving.
- Quinoa: This versatile seed is a complete protein, making it an excellent base for various meals.
- Hemp and Chia Seeds: Both contain all nine essential amino acids.
- Combine Complementary Proteins: The outdated notion of needing to combine specific plant proteins at every meal has been debunked. By eating a varied plant-based diet with a mix of legumes, grains, nuts, and seeds throughout the day, you will naturally consume all the essential amino acids your body needs. Classic combinations include rice and beans, or whole wheat bread with peanut butter.
For more detailed information on essential amino acids and daily requirements, consult reputable sources like the National Institutes of Health..
Conclusion: The Bottom Line
Ultimately, while soy-based liquid aminos contain the necessary amino acids to be considered 'complete' in profile, their use as a condiment in small quantities means they are not a practical or significant source of dietary protein. Coconut aminos, on the other hand, contain no protein at all. Both are valued for their flavor, not their protein content. If you are looking to meet your protein needs, particularly on a plant-based diet, your focus should remain on consuming a variety of whole food sources known for their substantial protein contributions.
