Understanding What Food Has All Nine Essential Amino Acids (Not Seven)

October 31, 2025 •

2 min read

Most people need a total of 20 amino acids to form the proteins necessary for growth and proper body function, nine of which are essential and must come from food. The common question, "What food has all seven amino acids?" is based on a misconception, as the body requires all nine essential amino acids for optimal health. Understanding which foods contain all these crucial building blocks is key to a healthy diet.

Quick Summary

This article explores foods rich in the nine essential amino acids required for human health. It identifies animal-based and specific plant-based complete protein sources, and details how to combine incomplete plant proteins to ensure adequate daily intake. The piece also corrects the popular but inaccurate belief about seven essential amino acids.

Key Points

Nine, not seven, essential amino acids: The human body requires nine essential amino acids, which must be obtained from food, not seven as the query suggests.
Animal products are complete proteins: Meat, poultry, fish, eggs, and dairy products contain all nine essential amino acids in sufficient quantities.
Some plants are complete proteins: Soy products (tofu, tempeh), quinoa, and buckwheat are complete plant-based protein sources.
Combine incomplete plant proteins: To get a full amino acid profile on a plant-based diet, combine different foods like grains and legumes (e.g., rice and beans) over the course of the day.
Variety is key for all diets: A diverse diet, whether omnivorous or plant-based, is the most effective way to ensure a sufficient intake of all essential amino acids.
Benefits extend beyond muscles: Adequate intake of essential amino acids supports immune function, brain health, and tissue repair.

What are Amino Acids and Why are They Essential?

Amino acids are the foundational building blocks of protein, essential for nearly every physiological process in the human body, from building muscle and repairing tissue to synthesizing hormones and neurotransmitters. The body utilizes 20 different amino acids to create various proteins. Eleven of these are considered non-essential, as the body can produce them internally. The remaining nine, however, are classified as essential amino acids because they cannot be synthesized by the body and must be obtained from dietary sources.

The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. A protein source that contains all nine of these essential amino acids in sufficient quantities is called a "complete protein".

Animal-Based Complete Protein Sources

Animal products are widely known sources of complete proteins. Common animal-based complete proteins include meat, poultry, fish, eggs, and dairy products.

Plant-Based Complete Protein Sources

Some plant-based foods also contain all nine essential amino acids and are considered complete protein sources. These include soy products like tofu and tempeh, as well as quinoa and buckwheat.

Combining Incomplete Proteins for a Complete Profile

Most plant-based foods are considered "incomplete" proteins because they are limited in one or more essential amino acids. However, consuming a variety of complementary plant-based protein sources throughout the day allows the body to get all nine essential amino acids. Examples include rice and beans or whole grain bread with peanut butter.

Comparing Animal-Based vs. Plant-Based Protein Sources


Feature	Animal-Based Protein Sources	Plant-Based Protein Sources (Complete)
Complete Protein Profile	All are complete proteins.	A select few, such as soy and quinoa, are complete.
Saturated Fat	Often higher.	Generally low.
Fiber	Contain no dietary fiber.	Naturally rich.
Antioxidants	Do not contain antioxidants.	Rich in phytochemicals and antioxidants.
Nutrient Density	High in iron, B vitamins, and zinc.	Rich in complex carbs, fiber, and diverse minerals.

Conclusion

The idea of needing a food with just "seven amino acids" is a misunderstanding, as the body requires nine essential amino acids. Ensuring adequate intake of all nine essential amino acids is crucial for health. Both animal products and a variety of plant-based options provide complete protein. Those following plant-based diets can also meet their needs by combining incomplete plant proteins throughout the day. A balanced diet focusing on whole foods, from any source, provides the necessary building blocks for optimal body function.

For more detailed nutritional information, consult the {Link: USDA Food Composition Databases https://fdc.nal.usda.gov/}.

Frequently Asked Questions

Most beans are considered 'incomplete' protein sources because they lack or are low in the essential amino acid methionine. However, when combined with a methionine-rich food, like rice or seeds, they create a complete protein profile.

Yes, vegans and vegetarians can easily get enough complete protein. Several plant-based foods, including soy, quinoa, and buckwheat, are naturally complete proteins. Additionally, by combining various incomplete protein sources throughout the day, a full amino acid profile can be achieved.

This is an outdated belief. The body stores amino acids in a pool for several hours, so complementary proteins only need to be consumed over the course of the day, not in a single meal.

A complete protein contains all nine essential amino acids that the body cannot produce. An incomplete protein lacks one or more of these essential amino acids, but it is not 'bad' and can be combined with other foods to provide all necessary amino acids.

The amount of protein needed varies based on factors like weight, age, and activity level. For an average adult, a balanced diet including a variety of protein sources is typically sufficient to meet daily needs without special attention to combining.

The 11 non-essential amino acids are those that the body can synthesize on its own. These include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.

For most people consuming a healthy, balanced diet, supplements are not necessary. Both animal and plant-based whole foods can provide all the essential amino acids needed. Supplements are generally only needed when dietary intake is insufficient.