16 Complete Protein Pairings with Nutritional Yeast

Summary:

  • Nutritional yeast is high in protein - about 4.9 grams per tbsp.
  • However, nutritional yeast provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Nutritional yeast pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More nutritional yeast pairings and detailed analysis below.

A complete protein is a protein source that "contains adequate proportions of the nine essential amino acids" that our body can not produce on its own.

World Health Organization [2], National Academy Press [3]

We analyzed the amino acid composition of nutritional yeast, and found both vegan and vegetarian pairings with nutritional yeast that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!

Details on how we calculate complete protein profiles.

image of nutritional yeast source

Amount of Protein in Nutritional Yeast

A great source of protein, a single tablespoon of nutritional yeast contains 4.9 grams of protein, or about 10% of recommended daily values. [1]

To get the adequate amount of protein with nutritional yeast alone, you will need 10.3 tablespoons of nutritional yeast (124 grams) for an average female, or 12 tablespoons of nutritional yeast for males. [4] That's about 402 calories.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Macronutrients in 1 tbsp (12g) of nutritional yeast:

% of RDV Amount
Calories
2% 39 kCal
Carbohydrates
0% -
Total fat
1.4% 0.9 grams
Protein
9.7% 4.9 grams

Essential Amino Acids in Nutritional Yeast

Nutritional yeast contains abundant amounts of 8 out of the nine essential amino acids. Proportionally, nutritional yeast is a little short on methionine.[1]

To have adequate amounts of all nine essential amino acids with nutritional yeast alone, you will have to eat 12 tablespoons of nutritional yeast (146 grams) for an average person. [2]

That's about 18% more nutritional yeast to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tbsp (12g) of nutritional yeast:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
9.7% 4.853g
Histidine
17.3% 0.109g
Isoleucine
26.4% 0.227g
Leucine
18.5% 0.35g
Lysine
23% 0.394g
Methionine
8.2% 0.071g
Phenylalanine
14.1% 0.21g
Threonine
26.5% 0.239g
Tryptophan
24.9% 0.065g
Valine
25.7% 0.277g

More Complete Protein with Nutritional Yeast

Top vegan pairings with nutritional yeast include:
  1. Brazil Nut
  2. Pili Nut
  3. Chia Seeds
  4. Sesame Seeds
  5. Wild Rice
  6. Hemp Seeds
  7. Poppy Seeds
  8. Hedge Mustard Seeds
  9. Nori
  10. Chestnut
  11. White Rice
  12. Cornmeal
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with nutritional yeast. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Caramel
  4. Egg

Vegan 1. Brazil Nut and Nutritional Yeast


image of brazil nut
image of nutritional yeast

A reasonable source of supplementary protein, brazil nut is high in methionine, which is complementary to nutritional yeast.

A ratio of 1.7 tablespoons of nutritional yeast (20g) and 0.5 teaspoon of brazil nut (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.03 for nutritional yeast to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Table of amino acids of 1.7 tbsp nutritional yeast and 0.5 tsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
16.5% 8.3g
Histidine
29.7% 0.19g
Isoleucine
44.7% 0.38g
Leucine
31.7% 0.6g
Lysine
38.7% 0.66g
Methionine
15.4% 0.13g
Phenylalanine
24% 0.36g
Threonine
44.7% 0.4g
Tryptophan
42.2% 0.11g
Valine
43.7% 0.47g

Vegan 2. Pili Nut and Nutritional Yeast


image of pili nut
image of nutritional yeast

Pili nut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of nutritional yeast.

For example, 1.7 tablespoons of nutritional yeast (20g) and 0.7 tablespoon of pili nut (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.26 to 1:0.19 for nutritional yeast to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Table of amino acids of 1.7 tbsp nutritional yeast and 0.7 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
17.3% 8.6g
Histidine
31% 0.2g
Isoleucine
46.9% 0.4g
Leucine
33.3% 0.63g
Lysine
39.5% 0.68g
Methionine
16.1% 0.14g
Phenylalanine
25.2% 0.38g
Threonine
46.6% 0.42g
Tryptophan
45.3% 0.12g
Valine
46.1% 0.5g

Vegan 3. Chia Seeds and Nutritional Yeast


image of chia seeds
image of nutritional yeast

A reasonable source of supplementary protein, chia seed is high in methionine, which is complementary to nutritional yeast.

A ratio of 1.7 tablespoons of nutritional yeast (20g) and 0.1 ounce of chia seeds (4g) creates a complete protein profile. In fact, any ratio of more than 0.18:1 of chia seed to nutritional yeast will be complete.

Full nutritional profile for chia seeds
USDA Source: Seeds, chia seeds, dried

Table of amino acids of 1.7 tbsp nutritional yeast and 0.1 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
31.9% 0.2g
Isoleucine
47.3% 0.41g
Leucine
33.5% 0.63g
Lysine
40.4% 0.69g
Methionine
16.2% 0.14g
Phenylalanine
25.9% 0.39g
Threonine
47% 0.42g
Tryptophan
47.5% 0.12g
Valine
45.9% 0.5g

Vegan 4. Sesame Seeds and Nutritional Yeast


image of sesame seeds
image of nutritional yeast

Sesame seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of nutritional yeast.

For example, 1.7 tablespoons of nutritional yeast (20g) and 0.4 tablespoon of sesame seeds (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.2 to 1:1 for nutritional yeast to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

Table of amino acids of 1.7 tbsp nutritional yeast and 0.4 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
32.1% 0.2g
Isoleucine
47.3% 0.41g
Leucine
33.6% 0.64g
Lysine
39.6% 0.68g
Methionine
16.3% 0.14g
Phenylalanine
25.9% 0.39g
Threonine
47.3% 0.43g
Tryptophan
47.2% 0.12g
Valine
46.3% 0.5g

Vegan 5. Wild Rice and Nutritional Yeast


image of wild rice
image of nutritional yeast

A reasonable source of supplementary protein, wild rice is high in methionine, which is complementary to nutritional yeast.

A ratio of 1.7 tablespoons of nutritional yeast (20g) and 2 tablespoons of wild rice (21g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:7 for nutritional yeast to wild rice by weight.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Table of amino acids of 1.7 tbsp nutritional yeast and 2 tbsp wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
32.3% 0.2g
Isoleucine
48% 0.41g
Leucine
34% 0.64g
Lysine
40.4% 0.69g
Methionine
16.6% 0.14g
Phenylalanine
26.2% 0.39g
Threonine
47.2% 0.42g
Tryptophan
45.5% 0.12g
Valine
47.3% 0.51g

Vegan 6. Hemp Seeds and Nutritional Yeast


image of hemp seeds
image of nutritional yeast

Hemp seed is a great source of protein, and is high in methionine, complementing the profile of nutritional yeast.

For example, 1.7 tablespoons of nutritional yeast (20g) and 0.3 tablespoon of hemp seeds (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:1 for nutritional yeast to hemp seed by weight.

Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled

Table of amino acids of 1.7 tbsp nutritional yeast and 0.3 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
33% 0.21g
Isoleucine
48% 0.41g
Leucine
34% 0.64g
Lysine
40.4% 0.69g
Methionine
16.6% 0.14g
Phenylalanine
26.1% 0.39g
Threonine
48% 0.43g
Tryptophan
45.4% 0.12g
Valine
47.2% 0.51g

Vegan 7. Poppy Seeds and Nutritional Yeast


image of poppy seeds
image of nutritional yeast

A reasonable source of supplementary protein, poppy seed is high in methionine, which is complementary to nutritional yeast.

A ratio of 1.7 tablespoons of nutritional yeast (20g) and 1.9 teaspoons of poppy seeds (5g) creates a complete protein profile. In fact, any ratio of more than 0.27:1 of poppy seed to nutritional yeast will be complete.

Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed

Table of amino acids of 1.7 tbsp nutritional yeast and 1.9 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.1% 9.1g
Histidine
32.9% 0.21g
Isoleucine
49.1% 0.42g
Leucine
34.7% 0.66g
Lysine
41.4% 0.71g
Methionine
16.9% 0.15g
Phenylalanine
26.2% 0.39g
Threonine
48.3% 0.43g
Tryptophan
45.3% 0.12g
Valine
48.2% 0.52g

Vegan 8. Hedge Mustard Seeds and Nutritional Yeast


image of hedge mustard seeds
image of nutritional yeast

Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of nutritional yeast.

For example, 1.4 tablespoons of nutritional yeast (17g) and 1.8 tablespoons of hedge mustard seeds (8g) make a complete amino acids profile. In fact, any ratio of more than 0.49:1 of hedge mustard seed to nutritional yeast will be complete.

Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried

Table of amino acids of 1.4 tbsp nutritional yeast and 1.8 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
15.9% 8g
Histidine
29.1% 0.18g
Isoleucine
44.1% 0.38g
Leucine
32% 0.61g
Lysine
36.9% 0.63g
Methionine
14.8% 0.13g
Phenylalanine
23.5% 0.35g
Threonine
44.4% 0.4g
Tryptophan
44.3% 0.12g
Valine
42.2% 0.46g

Vegan 9. Nori and Nutritional Yeast


image of nori
image of nutritional yeast

A reasonable source of supplementary protein, nori is high in methionine, which is complementary to nutritional yeast.

A ratio of 1.4 tablespoons of nutritional yeast (17g) and 7.3 sheets of nori (19g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of nori to nutritional yeast will be complete.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

Table of amino acids of 1.4 tbsp nutritional yeast and 7.3 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
16.1% 8g
Histidine
29% 0.18g
Isoleucine
43.4% 0.37g
Leucine
31.5% 0.6g
Lysine
35.3% 0.6g
Methionine
15% 0.13g
Phenylalanine
23.6% 0.35g
Threonine
42.8% 0.38g
Tryptophan
38.7% 0.1g
Valine
43.7% 0.47g

Vegan 10. Chestnut and Nutritional Yeast


image of chestnut
image of nutritional yeast

Chestnut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of nutritional yeast.

For example, 1.4 tablespoons of nutritional yeast (17g) and 0.3 cup of chestnut (40g) make a complete amino acids profile. In fact, any ratio of more than 2.4:1 of chestnut to nutritional yeast will be complete.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

Table of amino acids of 1.4 tbsp nutritional yeast and 0.3 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
30.4% 0.19g
Isoleucine
43.6% 0.37g
Leucine
30.5% 0.58g
Lysine
37.3% 0.64g
Methionine
15.3% 0.13g
Phenylalanine
23.8% 0.35g
Threonine
43% 0.39g
Tryptophan
41% 0.11g
Valine
43.3% 0.47g

Vegan 11. White Rice and Nutritional Yeast


image of white rice
image of nutritional yeast

A reasonable source of supplementary protein, white rice is high in methionine, which is complementary to nutritional yeast.

A ratio of 1.4 tablespoons of nutritional yeast (17g) and 0.3 cup of white rice (55g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:3 to 1:10 for nutritional yeast to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Table of amino acids of 1.4 tbsp nutritional yeast and 0.3 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
16.5% 8.2g
Histidine
29.7% 0.19g
Isoleucine
44.3% 0.38g
Leucine
32.3% 0.61g
Lysine
35.7% 0.61g
Methionine
15.4% 0.13g
Phenylalanine
24.9% 0.37g
Threonine
43.1% 0.39g
Tryptophan
41.6% 0.11g
Valine
44.1% 0.48g

Vegan 12. Cornmeal and Nutritional Yeast


image of cornmeal
image of nutritional yeast

Cornmeal is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of nutritional yeast.

For example, 1.4 tablespoons of nutritional yeast (17g) and 1.8 tablespoons of cornmeal (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:0.6 for nutritional yeast to cornmeal by weight.

Full nutritional profile for cornmeal
USDA Source: Cornmeal, yellow (Navajo)

Table of amino acids of 1.4 tbsp nutritional yeast and 1.8 tbsp cornmeal :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
16.5% 8.3g
Histidine
30.5% 0.19g
Isoleucine
43.5% 0.37g
Leucine
35.6% 0.67g
Lysine
35.3% 0.6g
Methionine
15.4% 0.13g
Phenylalanine
24.7% 0.37g
Threonine
42.5% 0.38g
Tryptophan
38.2% 0.1g
Valine
42.9% 0.46g

Vegetarian 13. Mayonnaise and Nutritional Yeast


image of mayonnaise
image of nutritional yeast

Low in protein, mayonnaise is high in methionine, which is complementary to nutritional yeast.

A ratio of 1.7 tablespoons of nutritional yeast (20g) and 0.3 cup of mayonnaise (59g) creates a complete protein profile. In fact, any ratio of more than 2.9:1 of mayonnaise to nutritional yeast will be complete.

Full nutritional profile for mayonnaise
USDA Source: Salad dressing, mayonnaise, regular

Table of amino acids of 1.7 tbsp nutritional yeast and 0.3 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.3% 8.7g
Histidine
31.3% 0.2g
Isoleucine
48.4% 0.42g
Leucine
33.8% 0.64g
Lysine
40.8% 0.7g
Methionine
16.1% 0.14g
Phenylalanine
25.7% 0.38g
Threonine
47.8% 0.43g
Tryptophan
45.4% 0.12g
Valine
46.8% 0.51g

Vegetarian 14. Sour Cream and Nutritional Yeast


image of sour cream
image of nutritional yeast

Sour cream is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of nutritional yeast.

For example, 1.7 tablespoons of nutritional yeast (20g) and 2.5 tablespoons of sour cream (30g) make a complete amino acids profile. In fact, any ratio of more than 1.5:1 of sour cream to nutritional yeast will be complete.

Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured

Table of amino acids of 1.7 tbsp nutritional yeast and 2.5 tbsp sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
33.2% 0.21g
Isoleucine
49.5% 0.43g
Leucine
35.9% 0.68g
Lysine
43.1% 0.74g
Methionine
16.4% 0.14g
Phenylalanine
26.6% 0.4g
Threonine
48.9% 0.44g
Tryptophan
46.3% 0.12g
Valine
48.1% 0.52g

Vegetarian 15. Caramel and Nutritional Yeast


image of caramel
image of nutritional yeast

Low in protein, caramel is high in methionine, which is complementary to nutritional yeast.

A ratio of 1.4 tablespoons of nutritional yeast (17g) and 2.7 tablespoons of caramel (56g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:3 to 1:3 for nutritional yeast to caramel by weight.

Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel

Table of amino acids of 1.4 tbsp nutritional yeast and 2.7 tbsp caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
28.3% 0.18g
Isoleucine
43.5% 0.37g
Leucine
30.7% 0.58g
Lysine
36.7% 0.63g
Methionine
14.2% 0.12g
Phenylalanine
22.8% 0.34g
Threonine
42% 0.38g
Tryptophan
35.6% 0.09g
Valine
41.7% 0.45g

Vegetarian 16. Egg and Nutritional Yeast


image of egg
image of nutritional yeast

Egg is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of nutritional yeast.

For example, 1.7 tablespoons of nutritional yeast (20g) and 0.1 egg (6g) make a complete amino acids profile. In fact, any ratio of more than 0.32:1 of egg to nutritional yeast will be complete.

Full nutritional profile for egg
USDA Source: Egg, whole, raw, fresh

Table of amino acids of 1.7 tbsp nutritional yeast and 0.1 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
32% 0.2g
Isoleucine
49% 0.42g
Leucine
34.6% 0.65g
Lysine
41.8% 0.71g
Methionine
16.6% 0.14g
Phenylalanine
26.4% 0.39g
Threonine
48.2% 0.43g
Tryptophan
45.7% 0.12g
Valine
47.9% 0.52g


Complete Protein Pairings

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