16 Complete Protein Pairings with Tumeric

Summary:

• Tumeric is low in protein - about 0.3 grams per tsp.
• In addition, tumeric provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.^[1]
• Tumeric pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. ^[2] More tumeric pairings and detailed analysis below.

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• Summary
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• Pairings with Tumeric (16)

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.

Relatively low in protein, a single teaspoon of tumeric contains 0.3 grams of protein, or about 1% of recommended daily values. ^[1]

To get the adequate amount of protein with tumeric alone, you will need 172 teaspoons of tumeric (520 grams) for an average female, or 207 teaspoons of tumeric for males. ^[4] That's over 1610 calories. Pairing tumeric with a richer protein source is a good idea.

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

Macronutrients in 1 tsp (3g) of tumeric:

Proportionally, tumeric does contain abundant amounts of 7 out of the nine essential amino acids. However, tumeric is a little short on lysine and methionine.^[1]

To have adequate amounts of all nine essential amino acids with tumeric alone, you will have to eat 205 teaspoons of tumeric (614 grams) for an average person. ^[2]

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

The amount of each essential amino acid in 1 tsp (3g) of tumeric:

1. Carrots
2. Crimini Mushroom
3. Pumpkin Seeds
4. Chia Seeds
5. Hedge Mustard Seeds
6. Yellow Mustard
7. Dijon Mustard
8. Avocado
9. Wheat Germ
10. Chestnut
11. Lotus Seeds

1. Sour Cream
2. Caramel
3. Yogurt
4. Mayonnaise

Low in protein, carrot is high in lysine and methionine, which is complementary to tumeric.

A ratio of 10 teaspoons of tumeric (30g) and 1.2 carrots (88g) creates a complete protein profile. In fact, any ratio of more than 2.9:1 of carrot to tumeric will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

For example, 10 teaspoons of tumeric (30g) and 0.6 cup of crimini mushroom (56g) make a complete amino acids profile. In fact, any ratio of more than 1.9:1 of crimini mushroom to tumeric will be complete.

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

A reasonable source of supplementary protein, pumpkin seed is high in lysine and methionine, which is complementary to tumeric.

A ratio of 10 teaspoons of tumeric (30g) and 0.9 tablespoon of pumpkin seeds (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:12 for tumeric to pumpkin seed by weight.

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

Chia seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of tumeric.

For example, 10 teaspoons of tumeric (30g) and 0.3 ounce of chia seeds (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.25 to 1:25 for tumeric to chia seed by weight.

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

A reasonable source of supplementary protein, hedge mustard seed is high in lysine and methionine, which is complementary to tumeric.

A ratio of 10 teaspoons of tumeric (30g) and 1.4 tablespoons of hedge mustard seeds (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.22 to 1:22 for tumeric to hedge mustard seed by weight.

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

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of tumeric.

For example, 10 teaspoons of tumeric (30g) and 1.9 tablespoons of yellow mustard (28g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.9 to 1:0.16 for tumeric to yellow mustard by weight.

Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow

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

A ratio of 10 teaspoons of tumeric (30g) and 1.2 tablespoons of dijon mustard (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.23 to 1:23 for tumeric to dijon mustard by weight.

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

Avocado is low in protein, and is high in lysine and methionine, complementing the profile of tumeric.

For example, 10 teaspoons of tumeric (30g) and 0.6 avocado (79g) make a complete amino acids profile. In fact, any ratio of more than 2.6:1 of avocado to tumeric will be complete.

Full nutritional profile for avocado
USDA Source: Avocados, raw, California

A great source of protein, wheat germ is high in lysine and methionine, which is complementary to tumeric.

A ratio of 10 teaspoons of tumeric (30g) and 0.7 tablespoon of wheat germ (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:18 for tumeric to wheat germ by weight.

Full nutritional profile for wheat germ
USDA Source: Wheat germ, crude

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

For example, 10 teaspoons of tumeric (30g) and 0.3 cup of chestnut (37g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of chestnut to tumeric will be complete.

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

A reasonable source of supplementary protein, lotus seed is high in lysine and methionine, which is complementary to tumeric.

A ratio of 10 teaspoons of tumeric (30g) and 0.7 cup of lotus seeds (23g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of lotus seed to tumeric will be complete.

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

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

For example, 10 teaspoons of tumeric (30g) and 1 tablespoon of sour cream (12g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.38 to 1:38 for tumeric to sour cream by weight.

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

Low in protein, caramel is high in lysine and methionine, which is complementary to tumeric.

A ratio of 10 teaspoons of tumeric (30g) and 1.3 tablespoons of caramel (27g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.9 to 1:0.01 for tumeric to caramel by weight.

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

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

For example, 10 teaspoons of tumeric (30g) and 0.7 tablespoon of yogurt (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.36 to 1:0.07 for tumeric to yogurt by weight.

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

Low in protein, mayonnaise is high in lysine and methionine, which is complementary to tumeric.

A ratio of 10 teaspoons of tumeric (30g) and 0.3 cup of mayonnaise (58g) creates a complete protein profile. In fact, any ratio of more than 1.9:1 of mayonnaise to tumeric will be complete.

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