What foods have all 20 amino acids?

October 16, 2025 •

2 min read

Ninety percent of the body's essential amino acids must come from your diet. To build and repair tissue, your body needs all 20 amino acids, but it can only produce 11 of them. Foods containing all nine essential amino acids are known as "complete proteins," and they are a vital part of a healthy diet, especially for those who follow plant-based diets.

Quick Summary

A comprehensive guide to obtaining all 20 amino acids through diet, explaining the concept of complete proteins from both animal and plant-based foods, along with strategies for combining incomplete protein sources.

Key Points

Essential vs. Non-Essential: Your body requires all 20 amino acids but can only produce 11, with the other 9 (essential amino acids) needing to come from your diet.
Complete Proteins: Foods with all 9 essential amino acids are called complete proteins, and these include all animal-based protein sources like meat, eggs, and dairy.
Plant-Based Options: Certain plant foods like soy products, quinoa, and buckwheat are also complete proteins.
Protein Combining: Vegetarians and vegans can get all essential amino acids by combining different plant protein sources throughout the day (e.g., rice and beans), as they don't need to be eaten in the same meal.
Diverse Diet: A varied and balanced diet, regardless of whether it's meat-inclusive or plant-based, is the best way to ensure you receive a full amino acid profile.
Whole Foods: Focus on whole foods rather than processed products, as refined foods often lack crucial nutrients and amino acids.

Understanding the 20 Amino Acids

Amino acids are the building blocks of protein, and your body requires all 20 of them to function correctly. While the body can synthesize 11 of these, the remaining nine, known as essential amino acids, must be consumed through diet. A food containing all nine essential amino acids is called a complete protein.

Complete Protein from Animal Sources

Animal-based proteins are complete protein sources as they contain all essential amino acids. Examples include lean meats like beef and chicken, fish, eggs, and dairy products such as milk, cheese, and yogurt. These sources are also rich in other vital nutrients.

Complete Protein from Plant Sources

Some plant foods are complete proteins, challenging the misconception that only animal products offer this. Soy products like tofu and tempeh, quinoa, buckwheat, hemp seeds, chia seeds, and spirulina are examples of plant-based complete protein sources.

Combining Incomplete Proteins

Individuals following plant-based diets can ensure they get all essential amino acids by combining different plant protein sources throughout the day. The body can pool amino acids from various meals, so combining them in a single meal is not necessary. This approach involves pairing complementary proteins.

Common Plant-Based Protein Pairings:

Legumes with Grains: Such as rice and beans.
Hummus with Pita Bread: A combination of chickpeas and whole-grain bread.
Nut Butter with Whole-Grain Bread: Like a peanut butter sandwich.

Comparison of Complete Protein Sources


Source Category	Examples	Complete Protein	Additional Benefits
Animal-Based	Eggs, meat, fish, dairy	Yes	High bioavailability, Vitamin B12, Iron, Omega-3s
Plant-Based (Single Source)	Soy (Tofu, Tempeh), Quinoa, Buckwheat, Hemp Seeds	Yes	Fiber, Low saturated fat, Phytochemicals
Plant-Based (Combined)	Rice & Beans, Hummus & Pita	Yes (when combined)	High fiber, Variety, Low calorie density

A Balanced Approach to Amino Acid Intake

A varied and balanced diet generally provides all necessary amino acids. The idea that complete proteins must be eaten at every meal has been disproven. Whether omnivorous or plant-based, a diet rich in whole foods ensures adequate amino acid intake. Refined foods lack essential nutrients. Prioritizing whole grains, legumes, vegetables, and quality protein sources is key to getting all 20 amino acids. You can find detailed nutritional data using resources like the USDA Food Composition Databases.

Conclusion

To conclude, all 20 amino acids, including the 9 essential ones from diet, are vital for health. Both animal products and specific plant foods like soy, quinoa, and buckwheat are complete protein sources. Combining plant proteins over the day is effective for plant-based diets. A diverse, whole-food-based diet is the best strategy for obtaining all the required amino acids.

Frequently Asked Questions

There are 20 total amino acids. Essential amino acids are the nine that your body cannot produce on its own and must be obtained through your diet. The remaining 11 are non-essential, meaning your body can synthesize them.

No, this is a myth. While animal products are complete proteins, several plant-based foods, including soy, quinoa, buckwheat, and hemp seeds, also contain all nine essential amino acids.

No, modern research has shown this is unnecessary. As long as a variety of different plant protein sources are consumed throughout the day, the body can combine the amino acids to form complete proteins.

Classic examples include combining grains with legumes, such as rice and beans or whole-grain pita with hummus. Another option is pairing nuts or seeds with grains, like peanut butter on whole-wheat toast.

While some complete proteins like eggs and soy contain all essential amino acids, no single food contains all 20 in the right proportions for optimal human development, except for human breast milk.

Amino acids are the fundamental building blocks of protein, which are used for vital bodily functions such as building and repairing muscle tissue, regulating hormones, and supporting immune function.

While protein powders, like whey or soy isolates, can provide a complete amino acid profile, most people can meet their amino acid needs through a balanced and varied whole food diet. Consult a healthcare provider before using supplements.