Which vegan foods have all 9 essential amino acids?

January 13, 2026 •

5 min read

According to the Academy of Nutrition and Dietetics, you don't need to combine foods in the same meal to get all essential amino acids. This simplifies things greatly for those asking which vegan foods have all 9 essential amino acids, as a balanced and varied plant-based diet will naturally provide all the necessary building blocks for protein synthesis.

Quick Summary

A varied vegan diet provides all nine essential amino acids from multiple plant sources. Certain foods like quinoa, soy, and pistachios offer a complete protein profile in a single serving. Combining complementary proteins like rice and beans is an effective strategy for ensuring adequate intake of all amino acids.

Key Points

Complete vs. Incomplete Protein: A complete protein has all nine essential amino acids, which our bodies cannot produce.
Soy is Complete: Soybeans and derived products like tofu, tempeh, and edamame are complete protein sources.
Pseudo-cereals are Potent: Quinoa, buckwheat, and amaranth are all gluten-free pseudo-cereals that contain all nine essential amino acids.
Seeds are Powerhouses: Hemp seeds and chia seeds provide complete protein and other vital nutrients like omega-3s.
Combining is Not Required per Meal: A varied vegan diet provides all essential amino acids throughout the day, so specific combinations in a single meal are not necessary.
Pistachios are a Complete Protein Snack: Roasted American pistachios offer a convenient source of all nine essential amino acids.

Understanding Complete vs. Incomplete Protein

Protein is made up of amino acids, and the body uses 20 different types. Nine of these are considered 'essential' because our bodies cannot produce them, and they must be obtained from our diet. A 'complete' protein source contains adequate amounts of all nine of these essential amino acids, while an 'incomplete' source lacks one or more. For decades, there was a misconception that plant-based eaters needed to carefully combine incomplete proteins in each meal, like rice and beans, to form a complete protein. However, this theory has been largely debunked; the body stores amino acids in a pool throughout the day, and as long as a variety of plant foods are consumed, all essential amino acid needs will be met.

Standalone Vegan Complete Protein Sources

While most plant proteins are considered incomplete, some standout foods contain all nine essential amino acids in sufficient quantities, making them excellent staples for a vegan diet.

Soy and its products

Soybeans are a primary example of a complete plant protein. This includes a wide range of popular vegan products.

Tofu: Made from condensed soy milk, tofu is a versatile base for many dishes. Its protein content can range from 16 to 40 grams per cup, depending on its firmness.
Tempeh: This is made from fermented whole soybeans and is denser than tofu, with a rich, nutty flavor. It typically offers a high protein content, with about 20.7 grams per 100 grams.
Edamame: These are immature soybeans and serve as a delicious snack or addition to salads and stir-fries. A half-cup serving provides 11 grams of complete protein.

Quinoa

Often referred to as a grain, quinoa is technically a seed. It is not only a great source of fiber and minerals, but it also contains all nine essential amino acids. A single cooked cup of quinoa provides approximately 8 grams of protein. Its versatility makes it a perfect base for grain bowls, salads, or as a side dish.

Hemp Seeds

These seeds offer a powerful protein punch, with about 7 grams of complete protein per two-tablespoon serving. They are also a great source of omega-3 fatty acids and can be easily added to smoothies, salads, and cereals.

Chia Seeds

Much like hemp, chia seeds are a complete protein source, providing around 5 grams of protein per two-tablespoon serving. They are also high in fiber and omega-3s, and can be used to make puddings, thicken smoothies, or as an egg replacer.

Buckwheat

Another pseudo-grain, buckwheat is a gluten-free seed with a complete amino acid profile. You can enjoy it as groats, use its flour for baking, or consume it in the form of soba noodles.

Amaranth

This ancient pseudo-cereal is gluten-free and offers a complete protein profile, with one cup of cooked amaranth containing about 9 grams of protein. It can be prepared as a porridge or added to baked goods.

Pistachios

Research from the American Pistachio Growers confirmed that roasted pistachios contain all nine essential amino acids, making them a complete protein source suitable for people aged 5 and older. They make for a convenient, nutritious snack.

Spirulina

This blue-green algae is a superfood packed with nutrients. A single tablespoon can provide approximately 4 grams of complete protein and is rich in antioxidants.

Combining Incomplete Proteins for Completeness

While a balanced vegan diet naturally provides all essential amino acids over the course of a day, certain food combinations can create a complete protein in a single meal. This is helpful for those who enjoy traditional complementary pairings.

Grains and Legumes

This classic combination is a cornerstone of many vegan diets. Grains are typically low in the amino acid lysine, while legumes are rich in it but may be lower in methionine. Combining them balances the amino acid profile.

Rice and beans
Lentil soup with whole-grain bread
Hummus and pita bread

Nuts/Seeds and Legumes

Pairing nuts or seeds with legumes can also create a complementary protein profile.

Peanut butter on whole-grain toast
Salad topped with chickpeas and seeds

Comparison of Complete Vegan Protein Sources


Source	Protein per 100g (Approx.)	Type	Nutritional Highlights
Hemp Seeds	30g	Seed	Excellent source of Omega-3s
Tempeh	20.7g	Fermented Soy	Rich in probiotics and fiber
Edamame	11-12g	Young Soy Bean	Good source of fiber and vitamins
Tofu (Firm)	16.5g	Soy Curd	Versatile, good source of iron
Quinoa (Cooked)	4.4g	Pseudo-cereal	High in fiber and various minerals
Buckwheat (Cooked)	3.4g	Pseudo-cereal	Gluten-free and fibrous
Amaranth (Cooked)	9g/cup	Pseudo-cereal	High in calcium and iron
Pistachios	6g/28.35g	Nut	Also a source of healthy fats
Spirulina	4g/tbsp	Algae	Packed with antioxidants and micronutrients

Conclusion

Numerous vegan foods have all 9 essential amino acids, proving that a plant-based diet can easily meet protein requirements without the need for meticulous planning at every meal. By including a variety of standalone complete proteins like soy products (tofu, tempeh, edamame), quinoa, hemp seeds, chia seeds, buckwheat, and amaranth, vegans can ensure a balanced amino acid intake. For added variety, combining complementary proteins such as grains and legumes is a simple and effective strategy. The body's ability to create a complete amino acid profile from foods eaten throughout the day means that variety, not strict pairing, is the key to optimal plant-based protein nutrition. A varied, whole-foods approach to a vegan diet is a simple and effective way to thrive.

Visit veganhealth.org for more in-depth information on vegan nutrition and debunking protein myths.

Vegan Foods with Complete Protein

Quinoa: This pseudo-cereal is a complete protein source, offering all nine essential amino acids.
Soy and Soy Products: Tofu, tempeh, and edamame are made from soybeans and contain all essential amino acids.
Hemp Seeds: These seeds are not only a complete protein but also rich in omega-3s.
Chia Seeds: These tiny seeds contain all nine essential amino acids and are a great source of fiber.
Buckwheat: This gluten-free pseudo-grain offers a complete protein profile.
Amaranth: Like quinoa and buckwheat, amaranth is a gluten-free, complete pseudo-cereal.
Pistachios: Roasted American pistachios are classified as a complete protein source.
Spirulina: This nutrient-dense blue-green algae is a source of complete protein.
Legumes and Grains (Combined): Eating a variety of incomplete proteins throughout the day, like rice and beans, ensures adequate intake of all essential amino acids.

Frequently Asked Questions

While it is true that many individual plant protein sources are technically incomplete (meaning they lack a sufficient amount of one or more essential amino acids), the myth that vegans must combine proteins at every meal to compensate has been debunked. The body maintains a pool of amino acids, and as long as a variety of plant foods are eaten over the course of a day, all needs will be met.

No, you do not need to eat rice and beans together in the same meal. While they are a great complementary pairing, your body can pull the necessary amino acids from foods eaten throughout the day. The myth that you needed to combine them in one sitting was based on outdated research.

Yes, several vegan foods are considered perfect or complete protein sources because they contain all nine essential amino acids in adequate amounts. These include quinoa, soy products (like tofu and tempeh), hemp seeds, chia seeds, buckwheat, amaranth, and spirulina.

A complete protein is a food source that contains all nine essential amino acids that our bodies cannot produce. It is important to get enough of these from your diet because they are the building blocks necessary for muscle growth, tissue repair, and other vital bodily functions.

Yes, it is entirely possible to be a bodybuilder on a vegan diet. Many successful athletes and bodybuilders thrive on plant-based diets by consuming a variety of protein-rich foods and ensuring they meet their caloric and nutritional needs. Supplementation can also be used if necessary, but a whole-foods approach is often sufficient.

The best way to ensure you get all essential amino acids is to eat a balanced, varied diet that includes a wide range of protein-rich plant foods, such as legumes, grains, nuts, and seeds. Focusing on eating different types of foods throughout the day is more important than worrying about specific pairings in every meal.

The recommended daily protein intake is generally the same for vegans and omnivores. It varies based on factors like age, weight, and activity level. Consulting with a registered dietitian can help you determine your specific needs, but most individuals can meet their requirements with a balanced and varied plant-based diet.