16 Complete Protein Pairings with Raw Beef

Summary:

  • Raw beef contains a moderate amount of protein - about 4.1 grams per oz.
  • However, raw beef provides only 8 of the 9 essential amino acids sufficiently - it is a little low on tryptophan.[1]
  • Raw beef pairs well with breadfruit seeds, chia seeds, oregano, crimini mushroom or sesame seeds to create a complete protein profile. [2] More raw beef 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 raw beef, and found both vegan and vegetarian pairings with raw beef 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 raw beef source

Amount of Protein in Raw Beef

A decent source of supplementary protein, a single ounce of raw beef contains 4.1 grams of protein, or about 8% of recommended daily values. [1]

To get the adequate amount of protein with raw beef alone, you will need 12 ounces of raw beef (348 grams) for an average female, or 15 ounces of raw beef for males. [4] That's over 1160 calories.

Full nutritional profile for raw beef
USDA Source: Beef, ground, 70% lean meat / 30% fat, raw

Macronutrients in 1 oz (28.25g) of raw beef:

% of RDV Amount
Calories
4.7% 94 kCal
Carbohydrates
0% -
Total fat
13.2% 8.5 grams
Protein
8.1% 4.1 grams

Essential Amino Acids in Raw Beef

Proportionally, raw beef does contain abundant amounts of 8 out of the nine essential amino acids. However, raw beef is a little short on tryptophan.[1]

To have adequate amounts of all nine essential amino acids with raw beef alone, you will have to eat 13 ounces of raw beef (356 grams) for an average person. [2]

That's about 2% more raw beef to compensate for the lack of tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 oz (28.25g) of raw beef:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
8.1% 4.054g
Histidine
20.9% 0.132g
Isoleucine
20.8% 0.179g
Leucine
16.7% 0.316g
Lysine
19.6% 0.336g
Methionine
12.1% 0.104g
Phenylalanine
10.6% 0.158g
Threonine
17.4% 0.157g
Tryptophan
7.9% 0.021g
Valine
18.4% 0.199g

More Complete Protein with Raw Beef

Top vegan pairings with raw beef include:
  1. Breadfruit Seeds
  2. Chia Seeds
  3. Oregano
  4. Crimini Mushroom
  5. Sesame Seeds
  6. Hedge Mustard Seeds
  7. Thyme
  8. Jackfruit
  9. Sweet Potatoes
  10. Maitake Mushroom
  11. Pumpkin Seeds
  12. Tumeric
  13. Persimmon
  14. Pili Nut
  15. Papaya
  16. Ginger
  17. Portabella Mushroom
  18. Barley
  19. Flaxseeds
  20. Spirulina
  21. Mango
  22. Cashews
  23. Mint
  24. Rosemary
  25. Grapes
  26. Sunflower Seeds
  27. Parsley
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with raw beef. These include:
  1. Half and Half
  2. Heavy Cream
  3. Mayonnaise
  4. Sour Cream

Vegan 1. Breadfruit Seeds and Raw Beef


image of breadfruit seeds
image of raw beef

A reasonable source of supplementary protein, breadfruit seed is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 0.4 tablespoon of breadfruit seeds (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0.16 for raw beef to breadfruit seed by weight.

Full nutritional profile for breadfruit seeds
USDA Source: Seeds, breadnut tree seeds, dried

Table of amino acids of 2 oz raw beef and 0.4 tbsp breadfruit seeds :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
16.9% 8.5g
Histidine
42.7% 0.27g
Isoleucine
44% 0.38g
Leucine
35.5% 0.67g
Lysine
40.2% 0.69g
Methionine
24.5% 0.21g
Phenylalanine
22.3% 0.33g
Threonine
36.4% 0.33g
Tryptophan
19.6% 0.05g
Valine
40.1% 0.43g

Vegan 2. Chia Seeds and Raw Beef


image of chia seeds
image of raw beef

Chia seed is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 0.1 ounce of chia seeds (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:20 for raw beef to chia seed by weight.

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

Table of amino acids of 2 oz raw beef and 0.1 oz chia seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
16.9% 8.5g
Histidine
43.7% 0.28g
Isoleucine
43.7% 0.38g
Leucine
35% 0.66g
Lysine
40.5% 0.69g
Methionine
25.8% 0.22g
Phenylalanine
22.7% 0.34g
Threonine
36.6% 0.33g
Tryptophan
19.6% 0.05g
Valine
38.8% 0.42g

Vegan 3. Oregano and Raw Beef


image of oregano
image of raw beef

A reasonable source of supplementary protein, oregano is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 5 teaspoons of oregano (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:10 for raw beef to oregano by weight.

Full nutritional profile for oregano
USDA Source: Spices, oregano, dried

Table of amino acids of 2 oz raw beef and 5 tsp oregano :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.1% 8.6g
Histidine
42.9% 0.27g
Isoleucine
44.2% 0.38g
Leucine
35.5% 0.67g
Lysine
40.7% 0.7g
Methionine
25% 0.21g
Phenylalanine
22.7% 0.34g
Threonine
36.6% 0.33g
Tryptophan
19.8% 0.05g
Valine
39.6% 0.43g

Vegan 4. Crimini Mushroom and Raw Beef


image of crimini mushroom
image of raw beef

Crimini mushroom is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 3.4 tablespoons of crimini mushroom (18g) make a complete amino acids profile. In fact, any ratio of more than 0.32:1 of crimini mushroom to raw beef will be complete.

Full nutritional profile for crimini mushroom
USDA Source: Mushrooms, brown, italian, or crimini, raw

Table of amino acids of 2 oz raw beef and 3.4 tbsp crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.1% 8.6g
Histidine
43.7% 0.28g
Isoleucine
43.8% 0.38g
Leucine
34.9% 0.66g
Lysine
41.9% 0.72g
Methionine
25.3% 0.22g
Phenylalanine
22.4% 0.33g
Threonine
37.1% 0.33g
Tryptophan
19.8% 0.05g
Valine
38.8% 0.42g

Vegan 5. Sesame Seeds and Raw Beef


image of sesame seeds
image of raw beef

A reasonable source of supplementary protein, sesame seed is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 0.3 tablespoon of sesame seeds (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.18 for raw beef 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 2 oz raw beef and 0.3 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
44% 0.28g
Isoleucine
44% 0.38g
Leucine
35.3% 0.67g
Lysine
40.1% 0.69g
Methionine
26% 0.22g
Phenylalanine
22.9% 0.34g
Threonine
37% 0.33g
Tryptophan
19.8% 0.05g
Valine
39.3% 0.42g

Vegan 6. Hedge Mustard Seeds and Raw Beef


image of hedge mustard seeds
image of raw beef

Hedge mustard seed is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 0.8 tablespoon of hedge mustard seeds (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:34 for raw beef to hedge mustard seed by weight.

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

Table of amino acids of 2 oz raw beef and 0.8 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
43.8% 0.28g
Isoleucine
44.6% 0.38g
Leucine
35.9% 0.68g
Lysine
41.1% 0.7g
Methionine
25.6% 0.22g
Phenylalanine
22.7% 0.34g
Threonine
37.8% 0.34g
Tryptophan
19.8% 0.05g
Valine
39.4% 0.43g

Vegan 7. Thyme and Raw Beef


image of thyme
image of raw beef

A reasonable source of supplementary protein, thyme is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 3.9 tablespoons of thyme (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:2.2 for raw beef to thyme by weight.

Full nutritional profile for thyme
USDA Source: Thyme, fresh

Table of amino acids of 2 oz raw beef and 3.9 tbsp thyme :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
41.8% 0.26g
Isoleucine
44.7% 0.38g
Leucine
34.7% 0.66g
Lysine
39.9% 0.68g
Methionine
24.2% 0.21g
Phenylalanine
21.2% 0.32g
Threonine
36.4% 0.33g
Tryptophan
19.9% 0.05g
Valine
39.5% 0.43g

Vegan 8. Jackfruit and Raw Beef


image of jackfruit
image of raw beef

Jackfruit is low in protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 3.1 tablespoons of jackfruit (31g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:3 for raw beef to jackfruit by weight.

Full nutritional profile for jackfruit
USDA Source: Jackfruit, raw

Table of amino acids of 2 oz raw beef and 3.1 tbsp jackfruit :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.3% 8.6g
Histidine
43.5% 0.27g
Isoleucine
44.2% 0.38g
Leucine
35.1% 0.66g
Lysine
40.5% 0.69g
Methionine
25.5% 0.22g
Phenylalanine
22.3% 0.33g
Threonine
37.9% 0.34g
Tryptophan
20% 0.05g
Valine
39.4% 0.43g

Vegan 9. Sweet Potatoes and Raw Beef


image of sweet potatoes
image of raw beef

Low in protein, sweet potato is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 0.3 sweetpotato of sweet potatoes (35g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:8 for raw beef to sweet potato by weight.

Full nutritional profile for sweet potatoes
USDA Source: Sweet potato, raw, unprepared

Table of amino acids of 2 oz raw beef and 0.3 sweetpotato sweet potatoes :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.3% 8.7g
Histidine
43.5% 0.27g
Isoleucine
43.9% 0.38g
Leucine
35.1% 0.66g
Lysine
40.6% 0.69g
Methionine
25.4% 0.22g
Phenylalanine
23.3% 0.35g
Threonine
38% 0.34g
Tryptophan
20% 0.05g
Valine
39.7% 0.43g

Vegan 10. Maitake Mushroom and Raw Beef


image of maitake mushroom
image of raw beef

Maitake mushroom is low in protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 0.5 cup of maitake mushroom (32g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:0.9 for raw beef to maitake mushroom by weight.

Full nutritional profile for maitake mushroom
USDA Source: Mushrooms, maitake, raw

Table of amino acids of 2 oz raw beef and 0.5 cup maitake mushroom :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
17.5% 8.7g
Histidine
44.1% 0.28g
Isoleucine
43.7% 0.38g
Leucine
34.8% 0.66g
Lysine
40.9% 0.7g
Methionine
24.8% 0.21g
Phenylalanine
22.5% 0.34g
Threonine
38.2% 0.34g
Tryptophan
20.2% 0.05g
Valine
39.9% 0.43g

Vegan 11. Pumpkin Seeds and Raw Beef


image of pumpkin seeds
image of raw beef

A reasonable source of supplementary protein, pumpkin seed is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 0.9 tablespoon of pumpkin seeds (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:31 for raw beef to pumpkin seed by weight.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

Table of amino acids of 2 oz raw beef and 0.9 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
44.6% 0.28g
Isoleucine
45.5% 0.39g
Leucine
36.3% 0.69g
Lysine
42.1% 0.72g
Methionine
25.9% 0.22g
Phenylalanine
23.4% 0.35g
Threonine
37.5% 0.34g
Tryptophan
20.2% 0.05g
Valine
41.7% 0.45g

Vegan 12. Tumeric and Raw Beef


image of tumeric
image of raw beef

Tumeric is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 2.2 teaspoons of tumeric (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:5 for raw beef to tumeric by weight.

Full nutritional profile for tumeric
USDA Source: Spices, turmeric, ground

Table of amino acids of 2 oz raw beef and 2.2 tsp tumeric :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
43.4% 0.27g
Isoleucine
45.3% 0.39g
Leucine
36.3% 0.69g
Lysine
40.7% 0.7g
Methionine
25.3% 0.22g
Phenylalanine
23.6% 0.35g
Threonine
37.3% 0.34g
Tryptophan
20.2% 0.05g
Valine
41% 0.44g

Vegan 13. Persimmon and Raw Beef


image of persimmon
image of raw beef

Low in protein, persimmon is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 3.3 persimmon (81g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.4 to 1:19 for raw beef to persimmon by weight.

Full nutritional profile for persimmon
USDA Source: Persimmons, native, raw

Table of amino acids of 2 oz raw beef and 3.3 fruit persimmon :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
43.9% 0.28g
Isoleucine
45% 0.39g
Leucine
35.9% 0.68g
Lysine
41.4% 0.71g
Methionine
24.9% 0.21g
Phenylalanine
23.2% 0.35g
Threonine
38.5% 0.35g
Tryptophan
20.2% 0.05g
Valine
40% 0.43g

Vegan 14. Pili Nut and Raw Beef


image of pili nut
image of raw beef

Pili nut is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 0.8 tablespoon of pili nut (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:0.06 for raw beef to pili nut by weight.

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

Table of amino acids of 2 oz raw beef and 0.8 tbsp pili nut :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
44.2% 0.28g
Isoleucine
45% 0.39g
Leucine
36.3% 0.69g
Lysine
40.6% 0.69g
Methionine
27% 0.23g
Phenylalanine
23.2% 0.35g
Threonine
37.6% 0.34g
Tryptophan
20.2% 0.05g
Valine
40.8% 0.44g

Vegan 15. Papaya and Raw Beef


image of papaya
image of raw beef

Low in protein, papaya is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 0.9 papaya (145g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2.6 to 1:4 for raw beef to papaya by weight.

Full nutritional profile for papaya
USDA Source: Papayas, raw

Table of amino acids of 2 oz raw beef and 0.9 fruit papaya :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
42.9% 0.27g
Isoleucine
43% 0.37g
Leucine
34.6% 0.65g
Lysine
41.4% 0.71g
Methionine
24.6% 0.21g
Phenylalanine
22.1% 0.33g
Threonine
36.6% 0.33g
Tryptophan
20.3% 0.05g
Valine
38.2% 0.41g

Vegan 16. Ginger and Raw Beef


image of ginger
image of raw beef

Ginger is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 1.4 tablespoons of ginger (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:0.9 for raw beef to ginger by weight.

Full nutritional profile for ginger
USDA Source: Spices, ginger, ground

Table of amino acids of 2 oz raw beef and 1.4 tbsp ginger :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
44.2% 0.28g
Isoleucine
44.7% 0.38g
Leucine
35.5% 0.67g
Lysine
40.3% 0.69g
Methionine
25% 0.22g
Phenylalanine
22.8% 0.34g
Threonine
37.3% 0.34g
Tryptophan
20.3% 0.05g
Valine
39.8% 0.43g

Vegan 17. Portabella Mushroom and Raw Beef


image of portabella mushroom
image of raw beef

A reasonable source of supplementary protein, portabella mushroom is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 0.4 cup of portabella mushroom (33g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:2.2 for raw beef to portabella mushroom by weight.

Full nutritional profile for portabella mushroom
USDA Source: Mushrooms, portabella, raw

Table of amino acids of 2 oz raw beef and 0.4 cup portabella mushroom :
Amino Acid % of RDV [2] Amount [21] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
44.9% 0.28g
Isoleucine
44.8% 0.39g
Leucine
35.7% 0.68g
Lysine
41.6% 0.71g
Methionine
25.4% 0.22g
Phenylalanine
22.9% 0.34g
Threonine
38.6% 0.35g
Tryptophan
20.4% 0.05g
Valine
39.2% 0.42g

Vegan 18. Barley and Raw Beef


image of barley
image of raw beef

Barley is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 1.7 teaspoons of barley (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.06 for raw beef to barley by weight.

Full nutritional profile for barley
USDA Source: Barley, pearled, raw

Table of amino acids of 2 oz raw beef and 1.7 tsp barley :
Amino Acid % of RDV [2] Amount [22] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
44.3% 0.28g
Isoleucine
44.6% 0.38g
Leucine
36% 0.68g
Lysine
40.8% 0.7g
Methionine
25.8% 0.22g
Phenylalanine
23.9% 0.36g
Threonine
37.5% 0.34g
Tryptophan
20.4% 0.05g
Valine
40.1% 0.43g

Vegan 19. Flaxseeds and Raw Beef


image of flaxseeds
image of raw beef

A reasonable source of supplementary protein, flaxseed is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 0.4 tablespoon of flaxseeds (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:35 for raw beef to flaxseed by weight.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 2 oz raw beef and 0.4 tbsp flaxseeds :
Amino Acid % of RDV [2] Amount [23] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
44.8% 0.28g
Isoleucine
45.8% 0.39g
Leucine
36% 0.68g
Lysine
41.3% 0.71g
Methionine
26% 0.22g
Phenylalanine
23.8% 0.35g
Threonine
38.3% 0.34g
Tryptophan
20.4% 0.05g
Valine
40.9% 0.44g

Vegan 20. Spirulina and Raw Beef


image of spirulina
image of raw beef

Spirulina is a great source of protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 0.5 teaspoon of spirulina (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:11 for raw beef to spirulina by weight.

Full nutritional profile for spirulina
USDA Source: Seaweed, spirulina, dried

Table of amino acids of 2 oz raw beef and 0.5 tsp spirulina :
Amino Acid % of RDV [2] Amount [24] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
44% 0.28g
Isoleucine
46.4% 0.4g
Leucine
36.8% 0.69g
Lysine
41.5% 0.71g
Methionine
25.9% 0.22g
Phenylalanine
23.6% 0.35g
Threonine
39.1% 0.35g
Tryptophan
20.4% 0.05g
Valine
41% 0.44g

Vegan 21. Mango and Raw Beef


image of mango
image of raw beef

Low in protein, mango is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 0.3 mango (92g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.6 to 1:1.9 for raw beef to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 2 oz raw beef and 0.3 fruit mango :
Amino Acid % of RDV [2] Amount [25] Complete /
Adequate
Protein
17.7% 8.9g
Histidine
44.6% 0.28g
Isoleucine
44.8% 0.38g
Leucine
35.9% 0.68g
Lysine
42.8% 0.73g
Methionine
25.1% 0.22g
Phenylalanine
22.9% 0.34g
Threonine
38% 0.34g
Tryptophan
20.5% 0.05g
Valine
40.5% 0.44g

Vegan 22. Cashews and Raw Beef


image of cashews
image of raw beef

Cashew is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 0.1 ounce of cashews (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:37 for raw beef to cashew by weight.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

Table of amino acids of 2 oz raw beef and 0.1 oz cashews :
Amino Acid % of RDV [2] Amount [26] Complete /
Adequate
Protein
17.7% 8.9g
Histidine
44.8% 0.28g
Isoleucine
45.5% 0.39g
Leucine
36.7% 0.69g
Lysine
41.5% 0.71g
Methionine
26% 0.22g
Phenylalanine
23.9% 0.36g
Threonine
38% 0.34g
Tryptophan
20.5% 0.05g
Valine
41.1% 0.44g

Vegan 23. Mint and Raw Beef


image of mint
image of raw beef

A reasonable source of supplementary protein, mint is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 0.8 cup of mint (21g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.37 to 1:4 for raw beef to mint by weight.

Full nutritional profile for mint
USDA Source: Peppermint, fresh

Table of amino acids of 2 oz raw beef and 0.8 cup mint :
Amino Acid % of RDV [2] Amount [27] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
44.3% 0.28g
Isoleucine
45.4% 0.39g
Leucine
36.5% 0.69g
Lysine
41.2% 0.7g
Methionine
25.5% 0.22g
Phenylalanine
23.9% 0.36g
Threonine
38.4% 0.35g
Tryptophan
20.6% 0.05g
Valine
40.5% 0.44g

Vegan 24. Rosemary and Raw Beef


image of rosemary
image of raw beef

Rosemary is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 0.7 cup of rosemary (24g) make a complete amino acids profile. In fact, any ratio of more than 0.43:1 of rosemary to raw beef will be complete.

Full nutritional profile for rosemary
USDA Source: Rosemary, fresh

Table of amino acids of 2 oz raw beef and 0.7 cup rosemary :
Amino Acid % of RDV [2] Amount [28] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
44.3% 0.28g
Isoleucine
45.5% 0.39g
Leucine
36.6% 0.69g
Lysine
41.3% 0.71g
Methionine
25.6% 0.22g
Phenylalanine
23.9% 0.36g
Threonine
38.5% 0.35g
Tryptophan
20.6% 0.05g
Valine
40.5% 0.44g

Vegan 25. Grapes and Raw Beef


image of grapes
image of raw beef

Low in protein, grape is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 0.7 cup of grapes (112g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2 to 1:2.5 for raw beef to grape by weight.

Full nutritional profile for grapes
USDA Source: Grapes, red or green (European type, such as Thompson seedless), raw

Table of amino acids of 2 oz raw beef and 0.7 cup grapes :
Amino Acid % of RDV [2] Amount [29] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
45.7% 0.29g
Isoleucine
43.1% 0.37g
Leucine
34.7% 0.66g
Lysine
41% 0.7g
Methionine
25.4% 0.22g
Phenylalanine
22.6% 0.34g
Threonine
37.6% 0.34g
Tryptophan
20.6% 0.05g
Valine
39.2% 0.42g

Vegan 26. Sunflower Seeds and Raw Beef


image of sunflower seeds
image of raw beef

Sunflower seed is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 1.7 teaspoons of sunflower seeds (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:3 for raw beef to sunflower seed by weight.

Full nutritional profile for sunflower seeds
USDA Source: Seeds, sunflower seed kernels, toasted, without salt

Table of amino acids of 2 oz raw beef and 1.7 tsp sunflower seeds :
Amino Acid % of RDV [2] Amount [30] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
45.3% 0.29g
Isoleucine
46.3% 0.4g
Leucine
36.5% 0.69g
Lysine
41.2% 0.7g
Methionine
26.3% 0.23g
Phenylalanine
24% 0.36g
Threonine
38.5% 0.35g
Tryptophan
20.6% 0.05g
Valine
41.2% 0.44g

Vegan 27. Parsley and Raw Beef


image of parsley
image of raw beef

A reasonable source of supplementary protein, parsley is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 7.3 tablespoons of parsley (27g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.48 to 1:45 for raw beef to parsley by weight.

Full nutritional profile for parsley
USDA Source: Parsley, fresh

Table of amino acids of 2 oz raw beef and 7.3 tbsp parsley :
Amino Acid % of RDV [2] Amount [31] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
44.4% 0.28g
Isoleucine
45.4% 0.39g
Leucine
36.4% 0.69g
Lysine
42.1% 0.72g
Methionine
25.6% 0.22g
Phenylalanine
23.9% 0.36g
Threonine
38.6% 0.35g
Tryptophan
20.6% 0.05g
Valine
41.2% 0.45g

Vegetarian 28. Half and Half and Raw Beef


image of half and half
image of raw beef

Half and half is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 2.8 teaspoons of half and half (14g) make a complete amino acids profile. In fact, any ratio of more than 0.24:1 of half and half to raw beef will be complete.

Full nutritional profile for half and half
USDA Source: Cream, fluid, half and half

Table of amino acids of 2 oz raw beef and 2.8 tsp half and half :
Amino Acid % of RDV [2] Amount [32] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
43.4% 0.27g
Isoleucine
44.2% 0.38g
Leucine
35.3% 0.67g
Lysine
40.4% 0.69g
Methionine
25.4% 0.22g
Phenylalanine
22.5% 0.34g
Threonine
37% 0.33g
Tryptophan
19.7% 0.05g
Valine
39.3% 0.42g

Vegetarian 29. Heavy Cream and Raw Beef


image of heavy cream
image of raw beef

A reasonable source of supplementary protein, heavy cream is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 2 tablespoons of heavy cream (15g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:5 for raw beef to heavy cream by weight.

Full nutritional profile for heavy cream
USDA Source: Cream, fluid, heavy whipping

Table of amino acids of 2 oz raw beef and 2 tbsp heavy cream :
Amino Acid % of RDV [2] Amount [33] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
43.4% 0.27g
Isoleucine
44.2% 0.38g
Leucine
35.3% 0.67g
Lysine
40.4% 0.69g
Methionine
25.4% 0.22g
Phenylalanine
22.5% 0.34g
Threonine
37% 0.33g
Tryptophan
19.7% 0.05g
Valine
39.3% 0.42g

Vegetarian 30. Mayonnaise and Raw Beef


image of mayonnaise
image of raw beef

Mayonnaise is low in protein, and is high in tryptophan, complementing the profile of raw beef.

For example, 2 ounces of raw beef (57g) and 0.3 cup of mayonnaise (67g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of mayonnaise to raw beef will be complete.

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

Table of amino acids of 2 oz raw beef and 0.3 cup mayonnaise :
Amino Acid % of RDV [2] Amount [34] Complete /
Adequate
Protein
17.5% 8.7g
Histidine
44.5% 0.28g
Isoleucine
46.7% 0.4g
Leucine
36.8% 0.69g
Lysine
42.1% 0.72g
Methionine
27% 0.23g
Phenylalanine
23.7% 0.35g
Threonine
38.9% 0.35g
Tryptophan
20.2% 0.05g
Valine
41.4% 0.45g

Vegetarian 31. Sour Cream and Raw Beef


image of sour cream
image of raw beef

A reasonable source of supplementary protein, sour cream is high in tryptophan, which is complementary to raw beef.

A ratio of 2 ounces of raw beef (57g) and 2.3 tablespoons of sour cream (27g) creates a complete protein profile. In fact, any ratio of more than 0.48:1 of sour cream to raw beef will be complete.

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

Table of amino acids of 2 oz raw beef and 2.3 tbsp sour cream :
Amino Acid % of RDV [2] Amount [35] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
45.8% 0.29g
Isoleucine
46.8% 0.4g
Leucine
38.1% 0.72g
Lysine
43.7% 0.75g
Methionine
26.7% 0.23g
Phenylalanine
24.1% 0.36g
Threonine
39.2% 0.35g
Tryptophan
20.3% 0.05g
Valine
41.8% 0.45g


Complete Protein Pairings

Food item missing
Go

Recent