Vegan protein completeness depends on combining plant sources that are limiting in different amino acids. Most grains lack sufficient lysine; most legumes lack sufficient methionine. Select 2–4 plant protein sources to see which essential amino acids are covered and which are limiting in your combination.
Select Plant Protein Sources
Click to select 2–4 sources. Then click Analyze.
Plant Protein Amino Acid Profiles
| Source | Protein/100g | Limiting AA | Strong AAs |
|---|
How to Use the Vegan Protein Completeness Calculator
Plant-based proteins differ in their amino acid profiles — understanding these differences helps you combine foods to cover all 9 essential amino acids. The key principle is that grains are typically limited in lysine, while legumes are typically limited in methionine and cysteine. Combining both covers the full spectrum.
Step 1: Select Your Protein Sources
Choose the plant proteins that make up your diet. You don't need all 4 selections — even 2 complementary sources (like rice + lentils) can achieve completeness. Soy, quinoa, and hemp seeds are near-complete on their own. Most other single sources have at least one limiting amino acid.
Step 2: Understand Limiting Amino Acids
The "limiting amino acid" is the essential amino acid present in the lowest amount relative to what's needed. When two protein sources are combined, the limiting amino acids from each are complemented by the other. Rice (low lysine) + lentils (high lysine, lower methionine) = complete profile. Peanut butter + whole wheat bread follows the same logic.
Step 3: Plan Daily Quantities
Enter your body weight to see a rough daily protein target for vegans (1.0–1.1g/kg for sedentary, up to 1.6g/kg for athletes). Distribute your selected sources across meals. You don't need to achieve perfect amino acid balance at every meal — your body averages across the full day.
FAQ
Is this vegan protein calculator free?
Yes, completely free with no signup required.
What is a complete protein?
A complete protein contains all 9 essential amino acids in sufficient amounts. Essential amino acids cannot be produced by the body and must come from food. Most plant proteins are limiting in one or more essential amino acids — typically lysine (grains) or methionine (legumes). Combining complementary sources achieves completeness.
Do I need to combine proteins at every meal?
No — the 'food combining at every meal' rule was debunked. Your body maintains an amino acid pool that it draws from throughout the day. As long as you consume a variety of plant proteins across your daily meals, you can achieve complete amino acid coverage without combining at every sitting.
Which plant protein has the best amino acid profile?
Soy protein has the most complete amino acid profile of common plant proteins and is similar to animal protein quality. Quinoa and hemp seeds are also near-complete. Most grains are limiting in lysine; most legumes are limiting in methionine. Combining grains + legumes (rice + beans, bread + hummus) creates a complete profile.
How much protein do vegans need?
Vegans may benefit from slightly higher protein intake (1.0–1.1g/kg body weight vs. 0.8g/kg for omnivores) because plant protein digestibility is slightly lower than animal protein. Athletes may need 1.2–1.8g/kg. The Protein Calculator can help you determine your individual target.
Is vegan protein quality lower than animal protein?
Plant proteins have lower PDCAAS/DIAAS scores on average than animal proteins, but this gap is manageable with variety. Soy protein isolate scores comparably to whey. Most vegans eating varied diets with adequate calories get sufficient amino acids. The key is consuming enough total protein and variety across the day.