What Are Complementary Proteins?

20 different amino acids are deemed both essential and non-essential. Non-essential amino acids are made by our bodies, but essential amino acids we have to get from our diet. There are 9 essential amino acids: histidine, leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Complete protein is a food that contains all 9 of these amino acids. Animal protein foods (like chicken, fish, beef, etc) contain all of the essential amino acids, as well as a few plant-based foods (like quinoa, chia, buckwheat, and soy).

Complementary proteins involve the combination of two or more different protein foods that together make a complete protein. These are often plant-based protein sources that lack one or two amino acids as an isolated food. So, pairing them together at meals helps to ensure all essential amino acids are eaten throughout the day. This is especially important to know for anyone following an entirely plant-based diet. 

‍Food Combinations to Make a Complete Protein:

1. Rice and beans: Brown Rice + Beans = Complementary Protein
2. Nut butter on toast: Almond butter + Whole Wheat Bread = Complementary Protein
3. Hummus: Chickpeas + Tahini (Sesame Seeds) = Complementary Protein
4. Lentil loaf: Lentils + Walnuts = Complementary Protein