Whether you’re a resident of the weight room, a vegetarian, trying to lose weight, working to keep your blood sugar stable, or just want to be all-around healthy, a balanced, nutritious diet is key to reaching your goals. And a hugely important component of such a diet? Protein.
Not only does protein, which digests slowly and doesn’t spike your blood sugar, keep you satiated, but it’s also essential for just about every structure in your body, building muscles, hair, red blood cells, the immune antibodies that fight infections, and more,” says Brooke Alpert, C.D.N, R.N, M.S, founder of B-Nutritious.
It’s no wonder, then, that so many of us are thinking about protein these days. In fact, recent consumer survey data shows that about seven in ten Americans say they’re trying to consume more protein—and that number has been trending up. Whether you’re blending up a post-workout shake, meal-prepping chicken breasts, or snacking on protein bars, protein is definitely having a moment.
When we think of protein, our minds often jump to animal products, like meat, milk, and eggs—but plenty of plant-based foods (like nuts, grains, and legumes) provide protein, too! That’s where one big question comes in: Are some proteins better than others? Glad you asked…
The Building Blocks: Understanding Amino Acids
All proteins are made up of molecules called amino acids, which have various functions in the body—like breaking down food, supporting the body’s growth, and repairing tissues. Think of amino acids like individual LEGO bricks—your body snaps them together in different combinations to build everything from muscle fibers to enzymes to hormones.
There are 20 amino acids in total, nine of which are considered ‘essential’ because they can’t be produced by our body and must be obtained through our food. (The essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.) The other 11 amino acids are ‘nonessential’ because our body can make what it needs on its own. (These include alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.)
Here’s a quick look at what some of those essential amino acids do:
- Leucine helps trigger muscle protein synthesis (a.k.a. muscle building)
- Lysine supports immune function and calcium absorption
- Tryptophan is a precursor to serotonin, which helps regulate mood and sleep
- Methionine plays a role in metabolism and detoxification
The takeaway? Each amino acid has its own job to do, which is why getting a good mix of them matters.
Complete vs. Incomplete: What’s the Difference?
You’ve probably heard animal proteins referred to as complete proteins, and that’s because they offer all nine of the essential amino acids. Plant proteins, meanwhile, are typically deficient in one or more of those essential aminos, and are thus incomplete proteins. (There are a few exceptions, however: Quinoa, hemp seeds, soy, and chia seeds are all complete proteins.)
Here’s something worth knowing, though: The terms “complete” and “incomplete” can be a bit misleading. Here’s why—all plant proteins actually contain all nine essential amino acids. They’re just present in different amounts. So when we call a plant protein “incomplete,” we really mean it’s lower in one or two aminos, not that it’s missing them entirely. Your body is pretty smart about this stuff, and it pools amino acids from everything you eat throughout the day.
Some other plant-based foods that pack a solid protein punch include:
- Buckwheat – despite its name, it’s not wheat and is gluten-free
- Spirulina – a blue-green algae that’s surprisingly protein-rich
- Nutritional yeast – a vegan favorite that’s also loaded with B vitamins
- Edamame – young soybeans that make a great snack
Given that animal proteins are complete proteins, you’d think they’re the better protein source, right? Not necessarily.
The Power of Complementary Proteins
By eating complementary proteins—two plant-based protein sources that fill in each other’s missing amino acids—you can even rack up all the aminos you need in one plant-based meal. For example, grains (like rice or whole-wheat bread) are low in the amino acid lysine but high in the amino acid methionine. Legumes (like beans or peanuts), meanwhile, are high in lysine and low in methionine. So, by eating the two foods together—think peanut butter toast or rice and beans—you’ve got yourself a complete protein! “There’s a reason why beans and rice have a staple in many cultures for years,” says Alpert. (Not to mention, it’s an affordable, non-perishable, and sustainable meal.)
Need more pairing ideas? Here are some classic complementary protein combos:
- Hummus with whole-grain pita
- Lentil soup with a slice of crusty bread
- Black bean tacos on corn tortillas
- Trail mix with nuts and seeds
- Oatmeal topped with almonds or walnuts
The good news is, you don’t have to be a nutrition expert to make this work—many of these combos are probably already part of your regular rotation!
Related: 7 Tips For Doing A Plant-Based Diet Right
Do You Really Need to Combine Proteins at Every Meal?
That said, you don’t actually have to compensate for missing aminos every time you sit down to eat. “It is not necessary to combine incomplete proteins in every meal, or even every day,” says Sarah Skovran, R.D.N., L.D. As long as you’re eating an adequate balance—and amount—of incomplete proteins on a regular basis, your body will be stocked with the amino acids it needs and can pull from its ‘amino acid pool’ as necessary, she says. In fact, research from the American Dietetic Association shows that eating an assortment of plant foods over the course of the day can provide ample amounts of all the essential amino acids and ensure adequate nitrogen retention (a marker of sufficient protein consumption) in healthy adults.
Here’s what that looks like in real life: Maybe you have oatmeal for breakfast, a salad with chickpeas for lunch, and stir-fried tofu with veggies for dinner. You’re not consciously pairing foods at each meal, but over the course of the day, you’re getting a nice variety of amino acids. Your body keeps an “amino acid pool” it can draw from and assemble as needed—it doesn’t keep track of whether that particular amino acid came from your morning oats or your evening edamame!
This is especially reassuring if you’re someone who doesn’t love meal planning or doesn’t want to overthink every bite. Variety over time is the goal, not perfection at every meal.
What the Latest Research Says
If you’re curious about where the science stands today, the 2025 Dietary Guidelines Advisory Committee’s Scientific Report proposed a pretty notable shift: putting plant proteins like beans, peas, and lentils front and center in the Protein Foods Group. This doesn’t mean animal proteins are “bad”—it just reflects the growing body of research showing that plant proteins may offer some extra health benefits, particularly for heart health.
Studies following tens of thousands of people over several decades have found that swapping out some red meat for plant proteins (or fish) might help reduce the risk of certain health concerns. The key takeaway? It’s less about whether your protein is “complete” and more about where that protein is coming from.
Practical Tips for Different Eating Styles
The bottom line: Most Americans consume more than enough protein—and don’t need to stress about whether they’re complete or incomplete—especially if animal products are a part of their diet in some capacity, says Alpert. Herbivores, however, should make sure to eat a variety of plant foods, including grains, beans, nuts, fruit, and plenty of vegetables. “If your plant-based diet contains only grains and no beans or nuts, you might be low in certain amino acids, like lysine,” says Skovran. “And if you eat beans and nuts, but no grains, then you could be low in others, like methionine.”
Here are some quick tips based on your eating style:
If you eat meat and animal products:
- You’re likely getting plenty of complete proteins already
- Consider mixing in some plant proteins for variety and added fiber
- Focus on quality sources—think fish, poultry, eggs, and lean cuts
If you’re vegetarian:
- Dairy and eggs are complete proteins, so you’ve got good options
- Still aim for variety with beans, lentils, nuts, and whole grains
- Protein powders can be a convenient backup on busy days
If you’re vegan:
- Embrace variety! Rotate through different legumes, grains, nuts, and seeds
- Include some complete plant proteins like quinoa, soy, or hemp regularly
- A quality plant-based protein powder can help fill gaps when needed
When to Seek Extra Support
If you’re a vegetarian or vegan and don’t eat certain types of plant foods—or experience low energy or trouble building muscle—Skovran recommends seeing a registered dietitian who can make sure you’re getting all of the amino acids (and vitamins and minerals) you need.
Some signs that you might benefit from a professional check-in:
- Persistent fatigue that doesn’t improve with rest
- Difficulty recovering from workouts
- Hair loss or brittle nails
- Feeling hungry all the time despite eating regularly
- Struggling to maintain or build muscle
These symptoms don’t automatically mean you’re low in protein or specific amino acids—there could be other factors at play. But a registered dietitian can help you look at the full picture and make personalized recommendations.
At the end of the day, the “complete vs. incomplete” debate is less dramatic than it might seem. Whether you’re a devoted carnivore, a committed vegan, or somewhere in between, the real secret is simple: eat a variety of protein-rich foods, don’t overthink every meal, and listen to your body. Your amino acid pool will thank you!
Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!