8  Nearly Complete Protein Sources for Vegetarians 

Vegetarians need a range of protein sources to receive all essential amino acids. These eight virtually complete protein sources can help  


Quinoa delivers all nine necessary amino acids, making it a complete protein. Fibre, magnesium, and iron are abundant.  


Buckwheat is gluten-free and unrelated to wheat. It has high-quality protein, fibre, and antioxidants.  

Hemp Seeds 

Hemp seeds provide all essential amino acids and provide full protein. Also rich in omega-3 and omega-6 fatty acids.  

Chia Seeds  

Chia seeds are practically complete, lacking only one necessary amino acid in significant concentrations. Omega-3s and fibre are abundant.  

Tofu, Tempeh, Edamame 

Soybeans and derivatives provide full protein. The textures and flavours of tofu and tempeh make them flexible in many cuisines.  


The blue-green algae spirulina is rich in nutrients. Vitamins, minerals, and all essential amino acids are in it.  


Amaranth is another complete-protein gluten-free grain. Iron, magnesium, and fibre are abundant.  

Nutritional Yeast  

Nutritional yeast is deactivated and used in condiments and cheese. It is rich in B vitamins and all nine important amino acids.  


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