16 Complete Protein Pairings with Tortilla

Summary:

  • Tortilla is low in protein - about 1.4 grams per tortilla.
  • In addition, tortilla provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Tortilla pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More tortilla 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 tortilla, and found both vegan and vegetarian pairings with tortilla 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 tortilla source

Amount of Protein in Tortilla

Relatively low in protein, a single tortilla contains 1.4 grams of protein, or about 3% of recommended daily values. [1]

To get the adequate amount of protein with tortilla alone, you will need 37 tortilla (880 grams) for an average female, or 44 tortilla for males. [4] That's over 1910 calories. Pairing tortilla with a richer protein source is a good idea.

Full nutritional profile for tortilla
USDA Source: Tortillas, ready-to-bake or -fry, corn

Macronutrients in 1 tortilla (24g) of tortilla:

% of RDV Amount
Calories
2.6% 52 kCal
Carbohydrates
0% -
Total fat
1.1% 0.7 grams
Protein
2.7% 1.4 grams

Essential Amino Acids in Tortilla

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

To have adequate amounts of all nine essential amino acids with tortilla alone, you will have to eat 44 tortilla (1049 grams) for an average person. [2]

That's about 19% more tortilla to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tortilla (24g) of tortilla:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2.7% 1.368g
Histidine
6.7% 0.042g
Isoleucine
5.8% 0.05g
Leucine
9% 0.171g
Lysine
2.3% 0.039g
Methionine
3.4% 0.029g
Phenylalanine
4.6% 0.068g
Threonine
5.8% 0.052g
Tryptophan
3.9% 0.01g
Valine
6.5% 0.071g

More Complete Protein with Tortilla

Top vegan pairings with tortilla include:
  1. Cauliflower
  2. Carrots
  3. Watermelon
  4. Crimini Mushroom
  5. Cranberry
  6. Nutritional Yeast
  7. Mango
  8. Pumpkin Seeds
  9. Dijon Mustard
  10. Black Beans
  11. Kidney Beans
  12. Lentils
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with tortilla. These include:
  1. Sour Cream
  2. Yogurt
  3. Milk
  4. Whipping Cream

Vegan 1. Cauliflower and Tortilla


image of cauliflower
image of tortilla

Low in protein, cauliflower is high in lysine, which is complementary to tortilla.

A ratio of 3.3 tortilla (80g) and 0.1 head of cauliflower (58g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:0.02 for tortilla to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 3.3 tortilla tortilla and 0.1 head cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
11.3% 5.7g
Histidine
27.6% 0.17g
Isoleucine
24.1% 0.21g
Leucine
33.3% 0.63g
Lysine
15% 0.26g
Methionine
12.6% 0.11g
Phenylalanine
17.8% 0.27g
Threonine
24.3% 0.22g
Tryptophan
17.4% 0.05g
Valine
28.5% 0.31g

Vegan 2. Carrots and Tortilla


image of carrots
image of tortilla

Carrot is low in protein, and is high in lysine, complementing the profile of tortilla.

For example, 3.3 tortilla (80g) and 1.8 carrots (128g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of carrot to tortilla will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 3.3 tortilla tortilla and 1.8 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
11.5% 5.7g
Histidine
30.6% 0.19g
Isoleucine
30.8% 0.26g
Leucine
37% 0.7g
Lysine
15.2% 0.26g
Methionine
14.2% 0.12g
Phenylalanine
20.5% 0.31g
Threonine
46.5% 0.42g
Tryptophan
18.8% 0.05g
Valine
29.9% 0.32g

Vegan 3. Watermelon and Tortilla


image of watermelon
image of tortilla

Low in protein, watermelon is high in lysine, which is complementary to tortilla.

A ratio of 5 tortilla (120g) and 2.1 cups of watermelon (328g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2.7 to 1:0.7 for tortilla to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 5 tortilla tortilla and 2.1 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
36.8% 0.23g
Isoleucine
36.3% 0.31g
Leucine
48.3% 0.91g
Lysine
23.3% 0.4g
Methionine
19.2% 0.16g
Phenylalanine
26.3% 0.39g
Threonine
38.9% 0.35g
Tryptophan
28.2% 0.07g
Valine
37.5% 0.41g

Vegan 4. Crimini Mushroom and Tortilla


image of crimini mushroom
image of tortilla

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of tortilla.

For example, 3.3 tortilla (80g) and 0.6 cup of crimini mushroom (54g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of crimini mushroom to tortilla will be complete.

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

Table of amino acids of 3.3 tortilla tortilla and 0.6 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
11.8% 5.9g
Histidine
28.2% 0.18g
Isoleucine
25.6% 0.22g
Leucine
34.5% 0.65g
Lysine
15.6% 0.27g
Methionine
14.3% 0.12g
Phenylalanine
18.8% 0.28g
Threonine
26.2% 0.24g
Tryptophan
24.6% 0.06g
Valine
27.5% 0.3g

Vegan 5. Cranberry and Tortilla


image of cranberry
image of tortilla

Low in protein, cranberry is high in lysine, which is complementary to tortilla.

A ratio of 3.3 tortilla (80g) and 3.8 cups of cranberry (413g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:5 to 1:2.3 for tortilla to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 3.3 tortilla tortilla and 3.8 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
12.9% 6.5g
Histidine
34.3% 0.22g
Isoleucine
35.2% 0.3g
Leucine
41.7% 0.79g
Lysine
17% 0.29g
Methionine
12.7% 0.11g
Phenylalanine
25.3% 0.38g
Threonine
32.2% 0.29g
Tryptophan
17.7% 0.05g
Valine
39% 0.42g

Vegan 6. Nutritional Yeast and Tortilla


image of nutritional yeast
image of tortilla

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of tortilla.

For example, 3.3 tortilla (80g) and 0.4 tablespoon of nutritional yeast (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.02 for tortilla to nutritional yeast by weight.

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

Table of amino acids of 3.3 tortilla tortilla and 0.4 tbsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
13.3% 6.7g
Histidine
30% 0.19g
Isoleucine
30.7% 0.26g
Leucine
38.1% 0.72g
Lysine
17.6% 0.3g
Methionine
14.8% 0.13g
Phenylalanine
21.4% 0.32g
Threonine
30.8% 0.28g
Tryptophan
23.7% 0.06g
Valine
32.8% 0.35g

Vegan 7. Mango and Tortilla


image of mango
image of tortilla

Low in protein, mango is high in lysine, which is complementary to tortilla.

A ratio of 3.3 tortilla (80g) and 0.8 mango (260g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:3 to 1:0.41 for tortilla to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 3.3 tortilla tortilla and 0.8 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
30.3% 0.19g
Isoleucine
28.1% 0.24g
Leucine
37% 0.7g
Lysine
17.6% 0.3g
Methionine
13.7% 0.12g
Phenylalanine
20% 0.3g
Threonine
28.3% 0.25g
Tryptophan
25.9% 0.07g
Valine
31.9% 0.34g

Vegan 8. Pumpkin Seeds and Tortilla


image of pumpkin seeds
image of tortilla

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of tortilla.

For example, 3.3 tortilla (80g) and 3.4 tablespoons of pumpkin seeds (14g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of pumpkin seed to tortilla will be complete.

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

Table of amino acids of 3.3 tortilla tortilla and 3.4 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
14.2% 7.1g
Histidine
33.7% 0.21g
Isoleucine
34.6% 0.3g
Leucine
41.5% 0.78g
Lysine
18.7% 0.32g
Methionine
17.9% 0.15g
Phenylalanine
23.8% 0.35g
Threonine
29.8% 0.27g
Tryptophan
30.1% 0.08g
Valine
40.7% 0.44g

Vegan 9. Dijon Mustard and Tortilla


image of dijon mustard
image of tortilla

A great source of protein, dijon mustard is high in lysine, which is complementary to tortilla.

A ratio of 3.3 tortilla (80g) and 1.9 tablespoons of dijon mustard (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:42 for tortilla to dijon mustard by weight.

Full nutritional profile for dijon mustard
USDA Source: Spices, mustard seed, ground

Table of amino acids of 3.3 tortilla tortilla and 1.9 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
15% 7.5g
Histidine
38.2% 0.24g
Isoleucine
34.9% 0.3g
Leucine
42.5% 0.8g
Lysine
19.8% 0.34g
Methionine
17.6% 0.15g
Phenylalanine
24.2% 0.36g
Threonine
29.9% 0.27g
Tryptophan
24% 0.06g
Valine
37.5% 0.41g

Vegan 10. Black Beans and Tortilla


image of black beans
image of tortilla

Black bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of tortilla.

For example, 3.3 tortilla (80g) and 3.3 tablespoons of black beans (50g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:0.03 for tortilla to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Table of amino acids of 3.3 tortilla tortilla and 3.3 tbsp black beans :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
35.7% 0.22g
Isoleucine
36% 0.31g
Leucine
43.7% 0.83g
Lysine
20% 0.34g
Methionine
15.9% 0.14g
Phenylalanine
27.3% 0.41g
Threonine
31.7% 0.29g
Tryptophan
26.8% 0.07g
Valine
37.9% 0.41g

Vegan 11. Kidney Beans and Tortilla


image of kidney beans
image of tortilla

A reasonable source of supplementary protein, kidney bean is high in lysine, which is complementary to tortilla.

A ratio of 3.3 tortilla (80g) and 3.8 tablespoons of kidney beans (37g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.47 to 1:0.03 for tortilla to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Table of amino acids of 3.3 tortilla tortilla and 3.8 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
35.7% 0.22g
Isoleucine
36% 0.31g
Leucine
43.7% 0.83g
Lysine
20% 0.34g
Methionine
15.9% 0.14g
Phenylalanine
27.3% 0.41g
Threonine
31.7% 0.29g
Tryptophan
26.8% 0.07g
Valine
37.9% 0.41g

Vegan 12. Lentils and Tortilla


image of lentils
image of tortilla

Lentil is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of tortilla.

For example, 3.3 tortilla (80g) and 2.7 tablespoons of lentils (34g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.42 to 1:0.01 for tortilla to lentil by weight.

Full nutritional profile for lentils
USDA Source: Lentils, mature seeds, cooked, boiled, without salt

Table of amino acids of 3.3 tortilla tortilla and 2.7 tbsp lentils :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
36.1% 0.23g
Isoleucine
34.7% 0.3g
Leucine
41.8% 0.79g
Lysine
20.1% 0.34g
Methionine
14.3% 0.12g
Phenylalanine
25.4% 0.38g
Threonine
31.5% 0.28g
Tryptophan
23.5% 0.06g
Valine
35.8% 0.39g

Vegetarian 13. Sour Cream and Tortilla


image of sour cream
image of tortilla

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to tortilla.

A ratio of 3.3 tortilla (80g) and 3.8 tablespoons of sour cream (46g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of sour cream to tortilla will be complete.

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

Table of amino acids of 3.3 tortilla tortilla and 3.8 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
11.4% 5.7g
Histidine
29.2% 0.18g
Isoleucine
28% 0.24g
Leucine
37.9% 0.72g
Lysine
15% 0.26g
Methionine
15.4% 0.13g
Phenylalanine
20.1% 0.3g
Threonine
26.6% 0.24g
Tryptophan
20.3% 0.05g
Valine
30% 0.32g

Vegetarian 14. Yogurt and Tortilla


image of yogurt
image of tortilla

Yogurt is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of tortilla.

For example, 3.3 tortilla (80g) and 3.2 tablespoons of yogurt (49g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:0.2 for tortilla to yogurt by weight.

Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk

Table of amino acids of 3.3 tortilla tortilla and 3.2 tbsp yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
12.5% 6.3g
Histidine
29.1% 0.18g
Isoleucine
30.1% 0.26g
Leucine
39.1% 0.74g
Lysine
16.5% 0.28g
Methionine
17% 0.15g
Phenylalanine
21.5% 0.32g
Threonine
27.1% 0.24g
Tryptophan
16.7% 0.04g
Valine
34.7% 0.38g

Vegetarian 15. Milk and Tortilla


image of milk
image of tortilla

A reasonable source of supplementary protein, milk is high in lysine, which is complementary to tortilla.

A ratio of 3.3 tortilla (80g) and 3.9 tablespoons of milk (59g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of milk to tortilla will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Table of amino acids of 3.3 tortilla tortilla and 3.9 tbsp milk :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
13% 6.5g
Histidine
31.9% 0.2g
Isoleucine
31.1% 0.27g
Leucine
39.9% 0.75g
Lysine
17.2% 0.29g
Methionine
17.3% 0.15g
Phenylalanine
22.1% 0.33g
Threonine
28.7% 0.26g
Tryptophan
22.5% 0.06g
Valine
33.6% 0.36g

Vegetarian 16. Whipping Cream and Tortilla


image of whipping cream
image of tortilla

Whipping cream is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of tortilla.

For example, 3.3 tortilla (80g) and 1.1 cups of whipping cream (69g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of whipping cream to tortilla will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized

Table of amino acids of 3.3 tortilla tortilla and 1.1 cup whipping cream :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
32% 0.2g
Isoleucine
34.8% 0.3g
Leucine
41.5% 0.78g
Lysine
17.8% 0.3g
Methionine
17.6% 0.15g
Phenylalanine
22.4% 0.33g
Threonine
30.4% 0.27g
Tryptophan
24.8% 0.06g
Valine
35.4% 0.38g


Complete Protein Pairings

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