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What is a complete protein?

                       Hummus is yummus!

Proteins are made of amino acids, a protein containing all 18 amino acids is considered a complete protein. Anything containing less than all 18 amino acids is considered an incomplete protein.

Complete proteins are needed because the body only produces 12 of the 18 amino acids and the other 9 “essential amino acids” must be obtained through food. Meat, poultry, fish, dairy and eggs, are typically complete proteins. For those of us who do not eat animals or animal products, however, consuming complete proteins can be easier than often thought.

The website below gives a wonderful chart of things able to be mixed and matched to create complete proteins. The site shows that if all food is categorized as legume, grain, or nut/seed any two categories paired will make a complete protein.

Examples include: rice and beans, rice cake with peanut butter, a roll with sesame seeds, or hummus (made with chickpeas and sesame paste).

Website on creating complete proteins!


  • Jennifer Sorensen - Omaha Motherhood Examiner 4 years ago

    Thanks for the info. Great website.



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