Best Complete Protein Foods

Eggs

Eggs are among the best complete proteins, containing all 9 essential amino acids. They`re versatile, affordable, and highly bioavailable.

Quinoa

This grain-like seed is a rare plant-based complete protein. Great for vegans, it offers about 8 grams of protein per cooked cup.

Soybeans

Whether in the form of tofu, tempeh, or edamame, soybeans are a top plant-based complete protein source with many meal options.

Chicken

Lean chicken breast provides all essential amino acids and is a favorite among athletes and fitness enthusiasts.

Fish

Salmon, tuna, and other fish offer complete protein along with healthy fats like omega-3s—great for muscle and brain health.

Whey Protein

Derived from milk, whey is quickly absorbed and contains a full amino acid profile. It`s widely used in shakes and fitness nutrition.

Buckwheat

Despite its name, buckwheat is gluten-free and plant-based. It delivers all 9 essential amino acids and is excellent in porridge or pancakes.