The 5 Plant Foods That Contain All 9 Essential Amino Acids

Key Takeaways

• Quinoa isn’t just for hippie salads—it’s a complete protein packed with fiber, iron, and magnesium for next-level performance.

• Soy is an absolute unit, delivering high-quality BCAAs and heart-healthy isoflavones.

• Spirulina is literally NASA-approved—proving that even astronauts know this algae is built different.

• Pea protein builds muscle just as good as whey—but without the dairy bloat!

• Our Organic Complete Plant-Based Protein makes it super simple—just shake, sip, and GO.

What Are Essential Amino Acids?

Let’s talk about essential amino acids and why they’re the MVPs of muscle, metabolism, and overall gains. Here’s the deal: Your body needs 20 amino acids to function like a well-oiled, high-performance machine. But 9 of them? (aka the “essential” ones) Your body straight-up refuses to make them. That means you got to get them from food, or your gains are officially on thin ice.

Why do essential amino acids matter? Because without them, your body won’t build muscle, won’t recover properly, and definitely won’t keep up with your main-character energy.

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It’s 2025, but some people still believe plants can’t give you ALL 9 essential aminos—a myth bigger than thinking The Rock skips leg day.

News flash: You absolutely can get all essential amino acids from plants! No dry, flavorless chicken breast required. Let’s break it down like a hype trainer at 5 AM and talk about the 5 GOAT plant foods that bring ALL 9 essential amino acids to the party!

Quinoa isn’t just for salads—it’s for muscle recovery and peak performance.

5 Plant Foods That Contain All 9 Essential Amino Acids

1. Quinoa: The Superfood Grain

Why It’s a Complete Protein:

Unlike most grains, quinoa is a certified overachiever. It doesn’t just sit there and be boring (looking at you rice)—it packs ALL 9 essential amino acids into every bite and still has time to flex on other grains in the protein game.

Bonus Gains:

• Fiber? ✅ Keeps digestion on point so you’re not bloated.

• Iron? ✅ Delivers oxygen to your muscles so you can push harder, recover faster.

• Magnesium? ✅ Keeps your metabolism running smooth.

• Antioxidants? ✅ Helps fight off oxidative stress.

How to Eat:

• Swap it for rice.

• Toss it in salads, grain bowls, or soups.

• Mix it with our Organic Complete Plant-Based Protein for a double whammy of gains.

Science Speaks: One cup of cooked quinoa packs 8g of protein + 5g of fiber—more than most cereals can dream of. Step aside, rice. 

Edamame, tofu, tempeh—pick your fighter. All are protein-packed.

2. Soybeans & Tofu: The OG Plant Protein

Why They’re Complete Proteins:

Soy is the original plant-protein GOAT. It’s been feeding the gains of plant-based warriors for thousands of years—and it’s still flexing on other protein sources today. Packed with ALL 9 essential aminos + BCAAs, this plant legend is here to keep your muscles fueled and your body thriving.

Why Your Body Loves It:

• Heart Health MVP: Soy’s isoflavones help lower cholesterol and keep your ticker in top shape.

• Less Drama During Menopause: Soy’s phytoestrogens help reduce menopause symptoms—science says so.

• Muscle Gains Without the Bloat: Unlike whey, soy protein is easy on digestion.

How to Eat It (Pick Your Fighter):

• Edamame—pop ‘em like protein-packed snacks.

• Tofu—grilled, scrambled, or in a stir-fry = chef’s kiss.

• Tempeh—fermented, protein-dense, and tastes like gains.

• Miso & Soy Milk—for that umami flavor AND muscle fuel.

Science Speaks: 100g of cooked soybeans = 18g of protein—one of the highest plant-based protein sources on the planet​. No cap.

Hemp seeds are protein bombs that fuel muscle recovery and heart health.

3. Hemp Seeds: The Protein Powerhouse

Why They’re Complete Proteins:

These little guys are straight-up protein bombs. More than 25% of their calories come from high-quality, muscle-building protein. PLUS, they’ve got a perfect balance of omega-3 and omega-6 fatty acids.

Bonus Gains:

• Rich in Arginine: Better blood flow, better pumps, better everything.

• Loaded with GLA (gamma-linolenic acid, if you wanna flex your science knowledge), which helps fight inflammation and keeps your joints happy.

• Supports Heart Health: You need a strong heart to keep those gains coming.

How to Eat:

• Use ‘em in homemade energy bars.

• Sprinkle ‘em on everything. Oatmeal? ✅ Smoothies? ✅ Salads? ✅

• Blend ‘em into your protein shake for a double whammy of muscle fuel + heart-healthy fats.

Science Speaks: Just 2-3 tablespoons of hemp seeds = 11g of protein. That’s more than an egg! Let that sink in.​

Spirulina is NASA-approved for a reason—its benefits are out of this world.

4. Spirulina: The Algae Power Protein

Why It’s a Complete Protein:

Spirulina is an ELITE blue-green algae packed with ALL 9 essential amino acids + B vitamins. NASA literally considered growing it in space for astronauts. Yeah, it’s that legit.

Antioxidant Beast Mode:

• Fights Oxidative Stress: So your cells stay fresh, strong, and ready for action.

• Supports Immune Function: Because getting sick = gains delayed, not denied.

• Boosts Endurance & Recovery: So you can go harder and come back stronger.

How to Eat (aka How to Become a Superhuman):

• Blend it into your smoothie (you won’t taste it, but your body will know).

• Mix it into juice—because why not turn your OJ into an ultra-health elixir?

• Take it in capsules for min effort, max benefits.

Science Speaks: One tablespoon = 4g of protein + an insane amount of antioxidants​. Basically, it’s a shield for your entire body.

Better recovery, better muscle growth, better digestion—pea protein delivers.

5. Pea Protein: The Underrated GOAT That’s Lowkey OP

Why It’s a Complete Protein:

Pea protein has ALL 9 essential amino acids—but it’s slightly lower in methionine. Easy fix? Pair it with brown rice and BOOM—100% muscle fuel!

Muscle-Building GOAT:

• Studies prove pea protein builds muscle just as good as whey—without the dairy bloat.

• Packed with BCAAs (especially leucine), meaning faster recovery, better muscle retention, hitting new PRs like a beast.

• Bonus: Higher in iron than whey = extra energy, better endurance, more wins.

How to Eat:

• Blend it into a shake.

• Add it to oatmeal or pancakes.

• Mix it with our Organic Super Greens—because why not double down on clean energy + muscle power?

Science Speaks: One scoop of our Organic Complete Plant-Based Protein = 20g of high-quality, muscle-building protein. If it had a theme song, it’d be "Harder, Better, Faster, Stronger" by Daft Punk. No cap.​

Ultimate Protein Showdown: Nutritional Comparison Table

 

 

You Can Get All 9 Essential Amino Acids from Plants

These 5 GOAT-tier plant foods deliver ALL 9 essential amino acids—plus extra fiber, vitamins, and health benefits—that most animal proteins could never. So if you’re still sleeping on plant protein… wake up!

Meet your new BFF: Our Organic Complete Plant-Based Protein has ALL 9 essential amino acids.

But, we get it. Meal planning? Tracking every single amino acid? Ain’t nobody got time for that. That’s why we made our Organic Complete Plant-Based Protein—a science-backed, clean-label powerhouse that makes hitting your protein goals EASY.

Why Choose Our Organic Complete Plant-Based Protein:

• Complete amino acid profile.

• Organic, plant-based, non-GMO.

• Packed with 26 vitamins & minerals.

• Easy-to-mix, delicious vanilla flavor.

Fuel your body with COMPLETE plant-based power—no gaps, no bloat, just pure gains. Get yours today!

Frequently Asked Questions (FAQ)

What are essential amino acids, and why are they important?

There are 9 essential amino acids, and all are super important. They help your body run like a well-oiled machine BUT your body can’t make them! These 9 nutrients are non-negotiable for muscle growth, metabolism, recovery, and overall performance.

Which plant foods provide all 9 essential amino acids?

There 5 plant proteins are built different—they’ve got ALL 9 essential aminos:

• Quinoa.

• Soybeans and tofu.

• Hemp seeds.

• Spirulina.

• Pea protein.

How do plant-based complete proteins compare to animal-based proteins?

Animal proteins come fully loaded with all 9 aminos, BUT some plant-based proteins do the same thing—without the baggage. No saturated fats, no cholesterol, no gut drama. Instead, plant proteins bring fiber, antioxidants, and heart-boosting compounds that most animal proteins could never.

Can a plant-based diet provide enough protein for muscle building and overall health?

YES. YES. AND YES. You don’t need chicken, steak, or whey to build muscle, recover fast, and stay on top of your game. A plant-based diet is 100% capable of fueling muscle growth, performance, and recovery—AS LONG AS you’re getting enough complete proteins. That’s where the BIG 5 (quinoa, soy, hemp, spirulina, and pea protein) come in.

How does LiveGood’s Organic Complete Plant-Based Protein supplement support a balanced intake of essential amino acids?

Ain’t nobody got time for tracking aminos. That’s why our Organic Complete Plant-Based Protein does the heavy lifting for you!

• Organic pea + hemp protein = ALL 9 essential aminos.

• Packed with 26 vitamins & minerals = MORE than just protein.

• Non-GMO, plant-based, and easy to mix = No junk, no hassle, just gains.

Want an easy way to fuel your body with complete protein? Try our Organic Complete Plant-Based Protein today!