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Incomplete Protein Examples
Many plant-derived protein sources are categorized as incomplete.
However, most foods containing proteinfrom animal and plant sourcescontain all nine essential amino acids.
These are often called “limiting amino acids.”
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Below are some plant protein sources that contain limiting amino acids and which ones.
One ounce of unroasted raw cashews contains 4 grams of protein.
Incorporating a variety of nuts and seeds in a plant-based diet will ensure you get what you need.
This means the more processed and refined a grain is, the less lysine it contains.
Amaranth is an exception in this category, as it contains adequate amounts of all nine essential amino acids.
Comparing Incomplete vs. Our bodies use essential and nonessential amino acids to produce the combinations needed to make proteins in the body.
Eating a variety of plant proteins ensures that your body receives the amino acids it needs to make proteins.
Composition
All protein foods contain the nine essential amino acids.
The difference is that some protein sources, particularly certain plant-based ones, contain limiting amino acids.
For instance, one cup of broccoli provides 2.5 g of protein.
While protein is essential for health and wellness, most consume the recommended amount.
Generally, if you’re eating enough overall calories, it’s unlikely that you’re protein deficient.
Lopez MJ, Mohiuddin SS.Biochemistry, essential amino acids.
Treasure Island (FL): StatPearls Publishing; March 13, 2023.
USDA FoodData Central.Cashews, unroasted.
sativa) protein isolate.Plants (Basel).
2020;12(10):3209.
2011;6(4):e18836.
American Heart Association.Vegetarian diets.
Mariotti F, Gardner CD.Dietary protein and amino acids in vegetarian diets-A review.
2019;11(11):2661.
Published 2019 Nov 4. doi:10.3390/nu11112661
USDA FoodData Central.Meat substitute, cereal- and vegetable protein-based, fried.
USDA FoodData Central.Chickpeas, from canned, no added fat.
USDA FoodData Central.Lentils, from canned.
USDA FoodData Central.Green peas, fresh, cooked with oil.
USDA FoodData Central.Quinoa, no added fat.
USDA FoodData Central.Premium firm tofu.
USDA FoodData Central.Edamame, frozen, prepared.
USDA FoodData Central.Soy milk.
