Vegetarian food does not provide complete protein; for that, eggs or meat are necessary.

fact_checkWhat experts say

• infoFor adults, vegetarian diets that include protein-rich foods like legumes, nuts and seeds can provide enough protein.1
• infoIn adults, classic vegetarian diets supply more than enough protein and amino acids.1
• infoSome plant proteins may not have all the amino acids, so eating a variety of plant protein foods helps you get all the amino acids you need.2
• infoMany vegetarian foods have protein, such as dal, beans, chickpeas, nuts, seeds, paneer, curd, milk, soya and tofu.2

lightbulbWhy people believe it

People often hear that some plant proteins may miss certain amino acids and think this means only eggs or meat can give complete protein. Eating different plant proteins through the day covers the amino acids.

checklistWhat to do

• check_circleEat a mix of plant proteins each day, like dal, chana, rajma, peanuts, nuts, seeds, soya, tofu, paneer, curd or milk.12
• check_circleIf you are vegetarian or vegan, do not depend on just one protein food; use different plant proteins through the day.2
• check_circleEggs or meat can be part of your diet if you eat them, but they are not needed for complete protein.1

menu_bookSources

1. 1Dietary Protein and Amino Acids in Vegetarian Diets—A Reviewnih.govopen_in_new
2. 2Increasing protein in your diet before surgeryuclh.nhs.ukopen_in_new

Updated 28 Sep 2026