Which Foods Have All 9 Essential Amino Acids?

First, a primer on protein and amino acids:

Your body uses proteins (and the amino acids they’re made from) for muscle maintenance, tissue repair, metabolism, and many other functions. There are 20 amino acids total. Eleven of them are considered “nonessential” because your body can synthesize them. The remaining 9 are “essential amino acids,” meaning they must come from food or supplements.

Three of those essential amino acids—leucine, isoleucine, and valine—are branched-chain amino acids, or BCAAs, which are primarily metabolized in muscle tissue. Supplements designed for muscle health often provide a complete essential amino acid profile, in addition to other supportive nutrients.

Foods that contain all nine essential amino acids are known as complete proteins, and there are both animal-based and plant-based examples.

What Are the 9 Essential Amino Acids? 

Here are the nine essential amino acids and a brief description of the roles they play in the body:

• Histidine - Helps your body create histamine, a neurotransmitter that assists in your body’s immune function, allergy responses, sleep, and sexual function. 
  
  
• Isoleucine - A BCAA that helps your body metabolize proteins in your muscle. It also aids in your body’s production of hemoglobin, supports a healthy immune system, and regulates energy. 
  
  
• Leucine - A BCAA that helps your body make hormones for protein and growth. It also supports muscle repair and strength, can help your body heal wounds, and regulates your blood sugar. 
  
  
• Lysine - Supports hormone production and healthy immune response.
  
  
• Methionine - Aids supports metabolism and plays a role in your body’s natural detoxification processes.
  
  
• Phenylalanine - Helps your body produce the neurotransmitters dopamine, epinephrine, and norepinephrine.
  
  
• Threonine - Supports collagen and elastin production.
  
  
• Tryptophan - Precursor to serotonin, which helps regulate mood, appetite, and sleep. 
  
  
• Valine - A BCAA that contributes to muscle growth, regeneration, and repair.

Which Animal-Based Foods Contain All 9 Essential Amino Acids? 

Animal proteins—including meat, poultry, eggs, fish, and dairy—naturally contain all nine essential amino acids, which is why they’re considered complete protein sources.

Among animal proteins, eggs are widely referenced for having a high proportion of essential amino acids, followed closely by cod, pork, beef, and chicken.

Regularly eating animal protein is associated with supporting muscle mass, especially lean muscle mass, and reduction in muscle loss that comes with aging. Part of that benefit comes from protein quality: the amino acid composition and the amounts available in each serving are deemed higher quality due not only to the fact that they are complete proteins, but because they offer amino acids in sufficient quantities. 

That said, eating animal proteins is just one way to get complete proteins in your diet.

Are There Plant-Based Foods With All 9 Essential Amino Acids? 

Yes, several plant foods provide complete proteins, including:

• Quinoa
• Buckwheat
• Tofu
• Tempeh
• Edamame
• Chia seeds
• Amaranth
• Most beans/lentils/nuts + whole grains when eaten together* (they are NOT complete proteins when eaten separately)

*It’s important to note many plant-based proteins such as beans, lentils, nuts, or whole grains are considered incomplete on their own, because they lack one or more essential amino acids. However, when you combine complementary plant proteins—such as rice and beans—you create a complete amino acid profile (in other words, rice and beans makes a complete protein when eaten together).

If you eat a primarily vegetarian or vegan diet, your big takeaway is this: including a variety of protein sources throughout the day can help you meet essential amino acid needs.

How Can You Ensure You Get All Essential Amino Acids in Your Diet?

You don’t need to consume all nine essential amino acids in a single meal. What matters is meeting your needs consistently throughout the day.

A few strategies can help support an adequate amino acid intake every day:

• Include protein-rich foods at meals and snacks
  
  
• Incorporate complete plant proteins like quinoa, tofu, or buckwheat
  
  
• Combine plant-based proteins to create complete profiles
  
  
• Use a muscle health supplement formulated with essential amino acids

Getting Enough Amino Acids Every Day

Your body needs all nine essential amino acids. They keep your muscles strong, your immune system robust, and enable your body’s natural repair processes. Prioritizing complete or complementary protein sources can help you meet daily needs, whether you eat an omnivorous or plant-based diet.

Muscle Health PLUS is formulated with essential amino acids as a convenient way for you to get the nutrients your body needs alongside whole-food nutrition. It contains clinically-studied ingredients like creatine monohydrate, myHMB®, branched-chain amino acids, essential amino acids, and AstraGin®, which together help support lean muscle mass, healthy muscle protein synthesis, and strength, while helping reduce muscle breakdown. 

If you're curious about incorporating essential amino acids into your nutrition approach, see how Muscle Health PLUS fits into your routine here.