Track ProteinThe essential amino acids
What is a
complete protein?
Protein is made from amino acids. Nine are essential: you need to get them through food. “Complete” usually means a source supplies those nine in adequate proportions.
Presence is only part of the picture.
A record showing all nine amino acids doesn’t establish how well you digest that protein, or whether a particular portion covers your needs. Amount, preparation, and the rest of your diet all matter.
Meat, fish, eggs, and dairy have complete amino acid profiles. Soy foods can also contribute all nine essential amino acids, with quality varying by product and processing. We show that nuance instead of assigning an invented score.
Plant variety counts.
Beans, lentils, grains, and nuts contribute protein and essential amino acids in different proportions. A varied diet across the day helps balance that mix; complementary foods don’t have to share the same plate.
How our directory labels foods
Complete profileCategory evidence supports a complete essential amino acid profile. This is not a tested digestibility score for a grocery product.
All nine recordedAll nine essential amino acids appear in the selected food record. That describes presence, not proven adequacy or digestibility.
Variety mattersThese foods contribute protein within a varied diet. The label does not say they are missing an amino acid.
Compare a meal, not a score.
Think about a food’s protein, the portion you enjoy, and how it fits with what else you eat. A nutritious supporting food may have fewer grams of protein than a concentrated source.
Compare protein foods