16 Complete Protein Pairings with Turkey

Summary:

  • Turkey is high in protein - about 129.4 grams per lb.
  • However, turkey provides only 7 of the 9 essential amino acids sufficiently - it is a little low on isoleucine and valine.[1]
  • Turkey pairs well with cranberry, carrots, breadfruit seeds, pumpkin seeds or lima beans to create a complete protein profile. [2] More turkey 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 turkey, and found both vegan and vegetarian pairings with turkey 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 turkey source

Amount of Protein in Turkey

A great source of protein, a single lb of turkey contains 129.4 grams of protein, or about 259% of recommended daily values. [1]

To get the adequate amount of protein with turkey alone, you will need 0.4 lb of turkey (175 grams) for an average female, or 0.5 lb of turkey for males. [4] That's about 331 calories.

Full nutritional profile for turkey
USDA Source: Turkey, whole, meat and skin, cooked, roasted

Macronutrients in 1 lb (453.28g) of turkey:

% of RDV Amount
Calories
42.8% 857 kCal
Carbohydrates
0% -
Total fat
52.3% 33.5 grams
Protein
258.8% 129.4 grams

Essential Amino Acids in Turkey

Turkey contains abundant amounts of 7 out of the nine essential amino acids. Proportionally, turkey is a little short on isoleucine and valine.[1]

To have adequate amounts of all nine essential amino acids with turkey alone, you will have to eat 0.4 lb of turkey (165 grams) for an average person. [2]

That's about 6% more turkey to compensate for the lack of isoleucine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 lb (453.28g) of turkey:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
258.8% 129.411g
Histidine
538.9% 3.395g
Isoleucine
419.5% 3.608g
Leucine
461.7% 8.726g
Lysine
604.9% 10.344g
Methionine
381.6% 3.282g
Phenylalanine
274.7% 4.093g
Threonine
505.7% 4.551g
Tryptophan
507.3% 1.319g
Valine
378.6% 4.089g

More Complete Protein with Turkey

Top vegan pairings with turkey include:
  1. Cranberry
  2. Carrots
  3. Breadfruit Seeds
  4. Pumpkin Seeds
  5. Lima Beans
  6. Spirulina
  7. Tumeric
  8. Kale
  9. Oregano
  10. Lotus Seeds
  11. Nori
  12. Hedge Mustard Seeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with turkey. These include:
  1. Caramel
  2. Sour Cream
  3. Mayonnaise
  4. Yogurt

Vegan 1. Cranberry and Turkey


image of cranberry
image of turkey

Low in protein, cranberry is high in isoleucine and valine, which is complementary to turkey.

A ratio of 1.2 ounces of turkey (33g) and 2.4 cups of cranberry (259g) creates a complete protein profile. In fact, any ratio of more than 8:1 of cranberry to turkey will be complete.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 1.2 oz turkey and 2.4 cup cranberry :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
21.1% 10.6g
Histidine
46.5% 0.29g
Isoleucine
40.3% 0.35g
Leucine
40.7% 0.77g
Lysine
49.7% 0.85g
Methionine
28.6% 0.25g
Phenylalanine
26.2% 0.39g
Threonine
44.7% 0.4g
Tryptophan
39.7% 0.1g
Valine
38.2% 0.41g

Vegan 2. Carrots and Turkey


image of carrots
image of turkey

Carrot is low in protein, and is high in isoleucine and valine, complementing the profile of turkey.

For example, 0.7 ounce of turkey (20g) and 1.8 carrots (130g) make a complete amino acids profile. In fact, any ratio of more than 7:1 of carrot to turkey will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.7 oz turkey and 1.8 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
32% 0.2g
Isoleucine
30.1% 0.26g
Leucine
27.4% 0.52g
Lysine
34.3% 0.59g
Methionine
19.8% 0.17g
Phenylalanine
17.4% 0.26g
Threonine
49.9% 0.45g
Tryptophan
28.4% 0.07g
Valine
25% 0.27g

Vegan 3. Breadfruit Seeds and Turkey


image of breadfruit seeds
image of turkey

A reasonable source of supplementary protein, breadfruit seed is high in isoleucine and valine, which is complementary to turkey.

A ratio of 1.2 ounces of turkey (33g) and 1.4 tablespoons of breadfruit seeds (14g) creates a complete protein profile. In fact, any ratio of more than 0.43:1 of breadfruit seed to turkey will be complete.

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

Table of amino acids of 1.2 oz turkey and 1.4 tbsp breadfruit seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
21.3% 10.7g
Histidine
42.3% 0.27g
Isoleucine
38.7% 0.33g
Leucine
40.7% 0.77g
Lysine
47.3% 0.81g
Methionine
28.7% 0.25g
Phenylalanine
23.9% 0.36g
Threonine
42.2% 0.38g
Tryptophan
49.8% 0.13g
Valine
38.6% 0.42g

Vegan 4. Pumpkin Seeds and Turkey


image of pumpkin seeds
image of turkey

Pumpkin seed is a reasonable source of supplementary protein, and is high in isoleucine and valine, complementing the profile of turkey.

For example, 1.1 ounces of turkey (32g) and 2.2 tablespoons of pumpkin seeds (9g) make a complete amino acids profile. In fact, any ratio of more than 0.28:1 of pumpkin seed to turkey 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 1.1 oz turkey and 2.2 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
21.5% 10.8g
Histidine
45.2% 0.28g
Isoleucine
39.4% 0.34g
Leucine
39.9% 0.75g
Lysine
49.8% 0.85g
Methionine
31.2% 0.27g
Phenylalanine
24.8% 0.37g
Threonine
42.3% 0.38g
Tryptophan
46.9% 0.12g
Valine
38.9% 0.42g

Vegan 5. Lima Beans and Turkey


image of lima beans
image of turkey

A reasonable source of supplementary protein, lima bean is high in isoleucine and valine, which is complementary to turkey.

A ratio of 1 ounce of turkey (30g) and 0.3 cup of lima beans (40g) creates a complete protein profile. In fact, any ratio of more than 1.3:1 of lima bean to turkey will be complete.

Full nutritional profile for lima beans
USDA Source: Lima beans, immature seeds, raw

Table of amino acids of 1 oz turkey and 0.3 cup lima beans :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
22.3% 11.2g
Histidine
49.8% 0.31g
Isoleucine
47.6% 0.41g
Leucine
41.4% 0.78g
Lysine
50% 0.85g
Methionine
28.1% 0.24g
Phenylalanine
26.9% 0.4g
Threonine
45.8% 0.41g
Tryptophan
46.9% 0.12g
Valine
40.4% 0.44g

Vegan 6. Spirulina and Turkey


image of spirulina
image of turkey

Spirulina is a great source of protein, and is high in isoleucine and valine, complementing the profile of turkey.

For example, 1 ounce of turkey (29g) and 0.7 tablespoon of spirulina (5g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of spirulina to turkey will be complete.

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

Table of amino acids of 1 oz turkey and 0.7 tbsp spirulina :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
22.1% 11g
Histidine
42.7% 0.27g
Isoleucine
44.8% 0.39g
Leucine
42.1% 0.8g
Lysine
47.1% 0.81g
Methionine
30.8% 0.26g
Phenylalanine
26.5% 0.4g
Threonine
48.2% 0.43g
Tryptophan
49.7% 0.13g
Valine
39.9% 0.43g

Vegan 7. Tumeric and Turkey


image of tumeric
image of turkey

A reasonable source of supplementary protein, tumeric is high in isoleucine and valine, which is complementary to turkey.

A ratio of 1.1 ounces of turkey (31g) and 7.8 teaspoons of tumeric (23g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of tumeric to turkey will be complete.

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

Table of amino acids of 1.1 oz turkey and 7.8 tsp tumeric :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
22.1% 11.1g
Histidine
42.2% 0.27g
Isoleucine
41.3% 0.36g
Leucine
41.4% 0.78g
Lysine
46.3% 0.79g
Methionine
29.8% 0.26g
Phenylalanine
27% 0.4g
Threonine
42.9% 0.39g
Tryptophan
49.8% 0.13g
Valine
40% 0.43g

Vegan 8. Kale and Turkey


image of kale
image of turkey

Kale is a reasonable source of supplementary protein, and is high in isoleucine and valine, complementing the profile of turkey.

For example, 0.7 ounce of turkey (20g) and 4.5 cups of kale (95g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of kale to turkey will be complete.

Full nutritional profile for kale
USDA Source: Kale, raw

Table of amino acids of 0.7 oz turkey and 4.5 cup kale :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
49.9% 0.31g
Isoleucine
38% 0.33g
Leucine
30.8% 0.58g
Lysine
36.6% 0.63g
Methionine
20.2% 0.17g
Phenylalanine
21.8% 0.32g
Threonine
36.3% 0.33g
Tryptophan
35.4% 0.09g
Valine
30.8% 0.33g

Vegan 9. Oregano and Turkey


image of oregano
image of turkey

A reasonable source of supplementary protein, oregano is high in isoleucine and valine, which is complementary to turkey.

A ratio of 1 ounce of turkey (27g) and 0.5 cup of oregano (25g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of oregano to turkey will be complete.

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

Table of amino acids of 1 oz turkey and 0.5 cup oregano :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
20% 10g
Histidine
37.9% 0.24g
Isoleucine
37.8% 0.33g
Leucine
37.9% 0.72g
Lysine
43.5% 0.74g
Methionine
26.5% 0.23g
Phenylalanine
23.9% 0.36g
Threonine
39.1% 0.35g
Tryptophan
49.8% 0.13g
Valine
36.1% 0.39g

Vegan 10. Lotus Seeds and Turkey


image of lotus seeds
image of turkey

Lotus seed is a reasonable source of supplementary protein, and is high in isoleucine and valine, complementing the profile of turkey.

For example, 1.1 ounces of turkey (30g) and 0.5 cup of lotus seeds (17g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of lotus seed to turkey will be complete.

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

Table of amino acids of 1.1 oz turkey and 0.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
22.4% 11.2g
Histidine
47.2% 0.3g
Isoleucine
42.7% 0.37g
Leucine
41.4% 0.78g
Lysine
49.9% 0.85g
Methionine
30.6% 0.26g
Phenylalanine
26.8% 0.4g
Threonine
47.5% 0.43g
Tryptophan
47.9% 0.12g
Valine
40.4% 0.44g

Vegan 11. Nori and Turkey


image of nori
image of turkey

A reasonable source of supplementary protein, nori is high in isoleucine and valine, which is complementary to turkey.

A ratio of 1.2 ounces of turkey (33g) and 15.6 sheets of nori (41g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of nori to turkey will be complete.

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

Table of amino acids of 1.2 oz turkey and 15.6 sheet nori :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
23.7% 11.9g
Histidine
48.6% 0.31g
Isoleucine
43.1% 0.37g
Leucine
44.7% 0.84g
Lysine
49.7% 0.85g
Methionine
34.9% 0.3g
Phenylalanine
27.6% 0.41g
Threonine
47.6% 0.43g
Tryptophan
44% 0.11g
Valine
42.9% 0.46g

Vegan 12. Hedge Mustard Seeds and Turkey


image of hedge mustard seeds
image of turkey

Hedge mustard seed is a reasonable source of supplementary protein, and is high in isoleucine and valine, complementing the profile of turkey.

For example, 0.9 ounce of turkey (24g) and 0.3 cup of hedge mustard seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of hedge mustard seed to turkey will be complete.

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

Table of amino acids of 0.9 oz turkey and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
19.3% 9.6g
Histidine
40.3% 0.25g
Isoleucine
39.3% 0.34g
Leucine
39.3% 0.74g
Lysine
42.9% 0.73g
Methionine
28.5% 0.24g
Phenylalanine
23.4% 0.35g
Threonine
44.1% 0.4g
Tryptophan
50% 0.13g
Valine
34.8% 0.38g

Vegetarian 13. Caramel and Turkey


image of caramel
image of turkey

Low in protein, caramel is high in isoleucine and valine, which is complementary to turkey.

A ratio of 1.1 ounces of turkey (31g) and 0.4 cup of caramel (129g) creates a complete protein profile. In fact, any ratio of more than 4:1 of caramel to turkey will be complete.

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

Table of amino acids of 1.1 oz turkey and 0.4 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
20.6% 10.3g
Histidine
44.6% 0.28g
Isoleucine
41.7% 0.36g
Leucine
41% 0.77g
Lysine
49.7% 0.85g
Methionine
31.3% 0.27g
Phenylalanine
24.7% 0.37g
Threonine
43.6% 0.39g
Tryptophan
34.3% 0.09g
Valine
37.3% 0.4g

Vegetarian 14. Sour Cream and Turkey


image of sour cream
image of turkey

Sour cream is a reasonable source of supplementary protein, and is high in isoleucine and valine, complementing the profile of turkey.

For example, 1 ounce of turkey (30g) and 0.3 cup of sour cream (63g) make a complete amino acids profile. In fact, any ratio of more than 2.1:1 of sour cream to turkey will be complete.

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

Table of amino acids of 1 oz turkey and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
20% 10g
Histidine
44.5% 0.28g
Isoleucine
39.4% 0.34g
Leucine
41% 0.77g
Lysine
49.7% 0.85g
Methionine
30.7% 0.26g
Phenylalanine
24.6% 0.37g
Threonine
43.1% 0.39g
Tryptophan
43.4% 0.11g
Valine
36.2% 0.39g

Vegetarian 15. Mayonnaise and Turkey


image of mayonnaise
image of turkey

Low in protein, mayonnaise is high in isoleucine and valine, which is complementary to turkey.

A ratio of 1.1 ounces of turkey (31g) and 0.8 cup of mayonnaise (184g) creates a complete protein profile. In fact, any ratio of more than 6:1 of mayonnaise to turkey will be complete.

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

Table of amino acids of 1.1 oz turkey and 0.8 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
21.5% 10.8g
Histidine
45% 0.28g
Isoleucine
43% 0.37g
Leucine
41.3% 0.78g
Lysine
49.7% 0.85g
Methionine
34% 0.29g
Phenylalanine
26.1% 0.39g
Threonine
46.3% 0.42g
Tryptophan
47.2% 0.12g
Valine
38.9% 0.42g

Vegetarian 16. Yogurt and Turkey


image of yogurt
image of turkey

Yogurt is a reasonable source of supplementary protein, and is high in isoleucine and valine, complementing the profile of turkey.

For example, 1.1 ounces of turkey (31g) and 2.9 tablespoons of yogurt (44g) make a complete amino acids profile. In fact, any ratio of more than 1.4:1 of yogurt to turkey will be complete.

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

Table of amino acids of 1.1 oz turkey and 2.9 tbsp yogurt :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
20.9% 10.5g
Histidine
43.2% 0.27g
Isoleucine
38.6% 0.33g
Leucine
40% 0.76g
Lysine
49.7% 0.85g
Methionine
31.5% 0.27g
Phenylalanine
24.5% 0.37g
Threonine
41.8% 0.38g
Tryptophan
38.4% 0.1g
Valine
37.8% 0.41g


Complete Protein Pairings

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