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| Animal products are known for being protein-rich — plants, not so much. In fact, whenever plant-based eating is brought up, there’s always someone who wants to know, “But how do you get enough protein??” |
| The truth is, it’s easier than you might think to get your daily protein requirement from plant-based foods alone. Below, Kirsten Seele, a registered dietitian at Healthline, gives us some tips. |
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Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |
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Written by Ginger Wojcik
November 3, 2026 • 3 min read |
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| Q: |
Can I get complete proteins from plant-based foods? |
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| A: |
Yes!
These plant-based foods contain all nine essential amino acids, making them complete proteins:
- soy and soy products, including tofu, tempeh, soy milk, and edamame
- quinoa, amaranth, and buckwheat
- nutritional yeast
- hemp and chia seeds
Essential amino acids are called “essential” because our body cannot make them but needs them for proper functioning. We must consume them through food, and each one plays an important role in our body. For example, tryptophan is eventually converted to serotonin, which helps with mood and sleep.
A “complete” or “perfect” protein refers to a food that contains adequate levels of all nine essential amino acids. Most animal products, including meat, fish, and dairy, are complete proteins. Many plant-based proteins (such as nuts, legumes, vegetables, seeds, and whole grains not listed at the top) are considered “incomplete” proteins because they lack or do not contain enough of certain amino acids.
While this categorization often gives plant-based proteins a bad rap, many studies show that adults who consume a vegetarian or vegan diet still get adequate protein and amino acids through mostly or only plant-based products.
The main trick is to eat a variety of foods throughout the day to ensure you are getting all the amino acids needed. A common example is having beans and rice together in a meal. It may also include having your three servings of vegetables throughout the day with a handful of almonds for a snack. Both examples will help you consume all nine essential amino acids.
If you have specific fitness goals, manage many allergies, or just need assistance with achieving a plant-based diet, consider reaching out to a dietitian for more guidance.
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| Kirsten Seele, Registered Dietitian
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.)
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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