16 Complete Protein Pairings with Raw Turkey

Summary:

  • Raw turkey is high in protein - about 6.1 grams per oz.
  • However, raw turkey provides only 7 of the 9 essential amino acids sufficiently - it is a little low on isoleucine and valine.[1]
  • Raw turkey pairs well with cranberry, carrots, breadfruit seeds, pumpkin seeds or lima beans to create a complete protein profile. [2] More raw 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 raw turkey, and found both vegan and vegetarian pairings with raw 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 raw turkey source

Amount of Protein in Raw Turkey

A great source of protein, a single ounce of raw turkey contains 6.1 grams of protein, or about 12% of recommended daily values. [1]

To get the adequate amount of protein with raw turkey alone, you will need 8.2 ounces of raw turkey (231 grams) for an average female, or 9.8 ounces of raw turkey for males. [4] That's about 333 calories.

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

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

% of RDV Amount
Calories
2% 41 kCal
Carbohydrates
0% -
Total fat
2.5% 1.6 grams
Protein
12.2% 6.1 grams

Essential Amino Acids in Raw Turkey

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

To have adequate amounts of all nine essential amino acids with raw turkey alone, you will have to eat 7.7 ounces of raw turkey (217 grams) for an average person. [2]

That's about 6% more raw 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 oz (28.25g) of raw turkey:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
12.2% 6.113g
Histidine
25.7% 0.162g
Isoleucine
20% 0.172g
Leucine
22% 0.416g
Lysine
28.8% 0.493g
Methionine
18.2% 0.157g
Phenylalanine
13% 0.194g
Threonine
24.1% 0.217g
Tryptophan
24.2% 0.063g
Valine
17.9% 0.194g

More Complete Protein with Raw Turkey

Top vegan pairings with raw 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 raw turkey. These include:
  1. Caramel
  2. Sour Cream
  3. Mayonnaise
  4. Yogurt

Vegan 1. Cranberry and Raw Turkey


image of cranberry
image of raw turkey

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

A ratio of 1.4 ounces of raw turkey (40g) and 2.2 cups of cranberry (238g) creates a complete protein profile. In fact, any ratio of more than 6:1 of cranberry to raw turkey will be complete.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 1.4 oz raw turkey and 2.2 cup cranberry :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
43.5% 0.27g
Isoleucine
37.7% 0.32g
Leucine
38.1% 0.72g
Lysine
46.6% 0.8g
Methionine
26.8% 0.23g
Phenylalanine
24.4% 0.36g
Threonine
41.8% 0.38g
Tryptophan
37.4% 0.1g
Valine
35.6% 0.38g

Vegan 2. Carrots and Raw Turkey


image of carrots
image of raw turkey

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

For example, 0.9 ounce of raw turkey (26g) and 1.7 carrots (125g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of carrot to raw turkey will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.9 oz raw turkey and 1.7 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
31.3% 0.2g
Isoleucine
29.4% 0.25g
Leucine
26.7% 0.51g
Lysine
33.6% 0.57g
Methionine
19.5% 0.17g
Phenylalanine
17% 0.25g
Threonine
48.5% 0.44g
Tryptophan
27.8% 0.07g
Valine
24.3% 0.26g

Vegan 3. Breadfruit Seeds and Raw Turkey


image of breadfruit seeds
image of raw turkey

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

A ratio of 1.4 ounces of raw turkey (40g) and 1.3 tablespoons of breadfruit seeds (13g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.32 to 1:1.5 for raw turkey to breadfruit seed by weight.

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

Table of amino acids of 1.4 oz raw turkey and 1.3 tbsp breadfruit seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
39.4% 0.25g
Isoleucine
35.9% 0.31g
Leucine
37.8% 0.71g
Lysine
44% 0.75g
Methionine
26.7% 0.23g
Phenylalanine
22.2% 0.33g
Threonine
39.3% 0.35g
Tryptophan
46.2% 0.12g
Valine
35.6% 0.38g

Vegan 4. Pumpkin Seeds and Raw Turkey


image of pumpkin seeds
image of raw turkey

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

For example, 1.4 ounces of raw turkey (40g) and 2.1 tablespoons of pumpkin seeds (8g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of pumpkin seed to raw 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 1.4 oz raw turkey and 2.1 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
20.6% 10.3g
Histidine
43.6% 0.27g
Isoleucine
37.8% 0.33g
Leucine
38.4% 0.73g
Lysine
48% 0.82g
Methionine
30.1% 0.26g
Phenylalanine
23.8% 0.36g
Threonine
40.8% 0.37g
Tryptophan
45.1% 0.12g
Valine
37.2% 0.4g

Vegan 5. Lima Beans and Raw Turkey


image of lima beans
image of raw turkey

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

A ratio of 1.3 ounces of raw turkey (35g) and 3.6 tablespoons of lima beans (35g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:0.7 for raw turkey to lima bean by weight.

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

Table of amino acids of 1.3 oz raw turkey and 3.6 tbsp lima beans :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
20.1% 10g
Histidine
45.1% 0.28g
Isoleucine
43% 0.37g
Leucine
37.5% 0.71g
Lysine
45.4% 0.78g
Methionine
25.5% 0.22g
Phenylalanine
24.3% 0.36g
Threonine
41.5% 0.37g
Tryptophan
42.5% 0.11g
Valine
36.3% 0.39g

Vegan 6. Spirulina and Raw Turkey


image of spirulina
image of raw turkey

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

For example, 1.3 ounces of raw turkey (35g) and 0.6 tablespoon of spirulina (4g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of spirulina to raw turkey will be complete.

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

Table of amino acids of 1.3 oz raw turkey and 0.6 tbsp spirulina :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
39.8% 0.25g
Isoleucine
41.5% 0.36g
Leucine
39.1% 0.74g
Lysine
43.9% 0.75g
Methionine
28.7% 0.25g
Phenylalanine
24.6% 0.37g
Threonine
44.8% 0.4g
Tryptophan
46.2% 0.12g
Valine
36.9% 0.4g

Vegan 7. Tumeric and Raw Turkey


image of tumeric
image of raw turkey

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

A ratio of 1.4 ounces of raw turkey (40g) and 7.6 teaspoons of tumeric (23g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of tumeric to raw turkey will be complete.

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

Table of amino acids of 1.4 oz raw turkey and 7.6 tsp tumeric :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
21.9% 10.9g
Histidine
42.1% 0.27g
Isoleucine
41% 0.35g
Leucine
41.2% 0.78g
Lysine
46.3% 0.79g
Methionine
29.7% 0.26g
Phenylalanine
26.7% 0.4g
Threonine
42.8% 0.39g
Tryptophan
49.5% 0.13g
Valine
39.6% 0.43g

Vegan 8. Kale and Raw Turkey


image of kale
image of raw turkey

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

For example, 0.9 ounce of raw turkey (26g) and 4.3 cups of kale (91g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of kale to raw turkey will be complete.

Full nutritional profile for kale
USDA Source: Kale, raw

Table of amino acids of 0.9 oz raw turkey and 4.3 cup kale :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
48.1% 0.3g
Isoleucine
36.6% 0.31g
Leucine
29.8% 0.56g
Lysine
35.5% 0.61g
Methionine
19.6% 0.17g
Phenylalanine
21% 0.31g
Threonine
35.1% 0.32g
Tryptophan
34.2% 0.09g
Valine
29.7% 0.32g

Vegan 9. Oregano and Raw Turkey


image of oregano
image of raw turkey

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

A ratio of 1.3 ounces of raw turkey (35g) and 0.5 cup of oregano (24g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of oregano to raw turkey will be complete.

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

Table of amino acids of 1.3 oz raw turkey and 0.5 cup oregano :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
19.6% 9.8g
Histidine
37.6% 0.24g
Isoleucine
37.3% 0.32g
Leucine
37.4% 0.71g
Lysine
43.1% 0.74g
Methionine
26.3% 0.23g
Phenylalanine
23.6% 0.35g
Threonine
38.8% 0.35g
Tryptophan
49.1% 0.13g
Valine
35.5% 0.38g

Vegan 10. Lotus Seeds and Raw Turkey


image of lotus seeds
image of raw turkey

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

For example, 1.3 ounces of raw turkey (35g) and 0.5 cup of lotus seeds (14g) make a complete amino acids profile. In fact, any ratio of more than 0.41:1 of lotus seed to raw turkey will be complete.

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

Table of amino acids of 1.3 oz raw turkey and 0.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.7% 9.9g
Histidine
42% 0.26g
Isoleucine
37.8% 0.33g
Leucine
36.8% 0.69g
Lysine
44.4% 0.76g
Methionine
27.2% 0.23g
Phenylalanine
23.7% 0.35g
Threonine
42.1% 0.38g
Tryptophan
42.5% 0.11g
Valine
35.7% 0.39g

Vegan 11. Nori and Raw Turkey


image of nori
image of raw turkey

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

A ratio of 1.4 ounces of raw turkey (40g) and 14.1 sheets of nori (37g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of nori to raw turkey will be complete.

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

Table of amino acids of 1.4 oz raw turkey and 14.1 sheet nori :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
21.7% 10.9g
Histidine
44.9% 0.28g
Isoleucine
39.6% 0.34g
Leucine
41.1% 0.78g
Lysine
46% 0.79g
Methionine
32.2% 0.28g
Phenylalanine
25.4% 0.38g
Threonine
43.9% 0.4g
Tryptophan
40.7% 0.11g
Valine
39.3% 0.42g

Vegan 12. Hedge Mustard Seeds and Raw Turkey


image of hedge mustard seeds
image of raw turkey

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

For example, 1.1 ounces of raw turkey (31g) and 0.3 cup of hedge mustard seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of hedge mustard seed to raw turkey will be complete.

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

Table of amino acids of 1.1 oz raw turkey and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
39.7% 0.25g
Isoleucine
38.5% 0.33g
Leucine
38.5% 0.73g
Lysine
42.2% 0.72g
Methionine
28% 0.24g
Phenylalanine
23% 0.34g
Threonine
43.3% 0.39g
Tryptophan
49% 0.13g
Valine
34% 0.37g

Vegetarian 13. Caramel and Raw Turkey


image of caramel
image of raw turkey

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

A ratio of 1.4 ounces of raw turkey (40g) and 0.4 cup of caramel (127g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:3 to 1:2.4 for raw turkey to caramel by weight.

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

Table of amino acids of 1.4 oz raw turkey and 0.4 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
20.5% 10.3g
Histidine
44.8% 0.28g
Isoleucine
41.7% 0.36g
Leucine
41.1% 0.78g
Lysine
49.9% 0.85g
Methionine
31.5% 0.27g
Phenylalanine
24.7% 0.37g
Threonine
43.7% 0.39g
Tryptophan
34.6% 0.09g
Valine
37.1% 0.4g

Vegetarian 14. Sour Cream and Raw Turkey


image of sour cream
image of raw turkey

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

For example, 1.3 ounces of raw turkey (35g) and 0.3 cup of sour cream (56g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of sour cream to raw turkey will be complete.

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

Table of amino acids of 1.3 oz raw turkey and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18% 9g
Histidine
40.4% 0.25g
Isoleucine
35.7% 0.31g
Leucine
37.1% 0.7g
Lysine
45.1% 0.77g
Methionine
27.9% 0.24g
Phenylalanine
22.2% 0.33g
Threonine
39% 0.35g
Tryptophan
39.4% 0.1g
Valine
32.6% 0.35g

Vegetarian 15. Mayonnaise and Raw Turkey


image of mayonnaise
image of raw turkey

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

A ratio of 1.4 ounces of raw turkey (40g) and 0.8 cup of mayonnaise (176g) creates a complete protein profile. In fact, any ratio of more than 4:1 of mayonnaise to raw turkey will be complete.

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

Table of amino acids of 1.4 oz raw turkey and 0.8 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
44% 0.28g
Isoleucine
41.8% 0.36g
Leucine
40.3% 0.76g
Lysine
48.6% 0.83g
Methionine
33.2% 0.29g
Phenylalanine
25.4% 0.38g
Threonine
45.2% 0.41g
Tryptophan
46.1% 0.12g
Valine
37.7% 0.41g

Vegetarian 16. Yogurt and Raw Turkey


image of yogurt
image of raw turkey

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

For example, 1.4 ounces of raw turkey (40g) and 2.8 tablespoons of yogurt (42g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:11 for raw turkey to yogurt by weight.

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

Table of amino acids of 1.4 oz raw turkey and 2.8 tbsp yogurt :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
42.5% 0.27g
Isoleucine
37.9% 0.33g
Leucine
39.3% 0.74g
Lysine
48.9% 0.84g
Methionine
31% 0.27g
Phenylalanine
24% 0.36g
Threonine
41.1% 0.37g
Tryptophan
37.9% 0.1g
Valine
36.9% 0.4g


Complete Protein Pairings

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