What is a complete protein?

If you’re a big fan of quinoa, or chia seeds, you may have heard them touted as complete proteins. In a nutshell, that means they contain all of the nine essential amino acids required to build and repair protein tissues in the body. But the question is: does that matter?

The short answer is no, not really. But first, let's back up a step.

Animal-based foods like eggs, dairy, fish, and meat are complete proteins; while most plant foods are incomplete—meaning certain amino acids are missing from the protein puzzle.

Some people believe that in order to utilize plant protein efficiently, you must eat so-called "complementary proteins" together. Rice and beans are a good example of complementary proteins, because the amino acids that are missing from beans are found in rice and vice versa.

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A complete protein or whole protein is a food source of protein that contains an adequate proportion of each of the nine essential amino acids necessary in the human diet

Explanation:

if you are asking for an example of one,

These are all single complete proteins.

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