Is Poultry an Incomplete Protein? The Definitive Answer

December 28, 2025 •

3 min read

According to nutritional science, proteins are classified based on their amino acid content. So, is poultry an incomplete protein? The definitive answer is no; poultry is a prime example of a complete protein, containing all nine essential amino acids necessary for human health.

Quick Summary

Poultry, including chicken and turkey, is a complete protein, providing all nine essential amino acids the body cannot produce on its own. This high-quality protein source is crucial for muscle repair, tissue growth, and overall bodily function. The nutritional value is significant, and it differs fundamentally from incomplete plant-based proteins.

Key Points

Poultry is a Complete Protein: Unlike incomplete proteins, poultry (chicken and turkey) contains all nine essential amino acids the body cannot produce on its own.
High-Quality and Digestible: The protein in poultry is highly digestible, meaning the body efficiently absorbs and utilizes its amino acids.
Supports Muscle and Weight Management: The complete amino acid profile aids in muscle growth and repair, while its high satiety factor supports healthy weight management.
Rich in Essential Nutrients: In addition to protein, poultry is an excellent source of crucial vitamins and minerals, including B vitamins, iron, and zinc.
Heart-Healthy Choice: Lean cuts of poultry are lower in saturated fat than many red meats, contributing to cardiovascular health.
Not an Incomplete Protein: The distinction between complete (animal-based) and incomplete (most plant-based) proteins clarifies that poultry is in the complete category.

Understanding Protein: Complete vs. Incomplete

To understand why poultry is a complete protein, it's important to know the difference between complete and incomplete proteins. Protein is made of amino acids. Of the 20 required by the body, nine are essential and must come from food.

Complete Proteins: Provide all nine essential amino acids in sufficient amounts, commonly found in animal-based foods.
Incomplete Proteins: Lack one or more essential amino acids, typical of most plant-based proteins, except for some like soy, quinoa, and buckwheat.

Why Poultry is a Complete Protein

Poultry, including chicken and turkey, is an animal-based protein and thus a complete protein source, containing all nine essential amino acids. This high-quality protein offers high digestibility and bioavailability, meaning the body efficiently uses its amino acids. For example, chicken breast provides amino acids for muscle building, and turkey is rich in essential amino acids like tryptophan, lysine, and histidine.

The Amino Acid Profile in Poultry

Here is a comparison of different protein sources:


Nutrient Aspect	Poultry (Chicken/Turkey)	Plant-Based Incomplete Proteins (e.g., Beans)	Complementary Proteins (e.g., Rice and Beans)
Protein Classification	Complete	Incomplete	Complete (when combined)
Essential Amino Acids	Contains all nine in adequate amounts.	Lacks one or more essential amino acids (e.g., beans lack methionine).	The combination provides all essential amino acids.
Digestibility	High digestibility and bioavailability, with a high Protein Digestibility-Corrected Amino Acid Score (PDCAAS).	Generally lower digestibility compared to animal proteins.	Digestibility varies depending on the specific combination of foods.
Primary Function	Supports muscle growth, repair, and overall body function directly.	Requires careful pairing to form a complete protein profile for optimal function.	Supports bodily functions similar to complete proteins, but requires intentional meal planning.
Example	Chicken breast, turkey drumstick.	Black beans, lentils.	Rice and black beans together, hummus and pita bread.

The Benefits of High-Quality Poultry Protein

Complete protein sources like poultry offer numerous health benefits:

Muscle Growth and Maintenance: Provides necessary amino acids for muscle synthesis and repair.
Weight Management: Protein increases satiety, aiding in appetite control.
Heart Health: Lean cuts are lower in saturated fat compared to many red meats.
Essential Nutrients: Provides B vitamins, iron, zinc, and selenium, supporting various bodily functions.

How to Include Poultry in a Balanced Diet

Easily incorporate poultry into your diet:

Roast or Grill: Use healthy cooking methods for skinless, boneless cuts.
Pair with Vegetables: Combine with vegetables for increased nutrient intake.
Explore Different Cuts: Both breast and thigh meat provide high-quality protein.
Meal Prep: Cook ahead for quick meals.

Conclusion: Poultry's Role in a Healthy Diet

The notion of poultry as an incomplete protein is false. It is a complete protein with all essential amino acids for muscle repair, growth, and other vital functions. Its nutritional value and versatility make it a great addition to a healthy diet. Including lean poultry is a wise choice for muscle building, weight management, and overall health, providing confidence in fueling your body with a high-quality protein.

Further reading on the benefits of complete proteins can be found at the Harvard T.H. Chan School of Public Health's Protein information page.

Frequently Asked Questions

A complete protein contains all nine essential amino acids that the human body cannot produce. An incomplete protein lacks one or more of these essential amino acids, and typically comes from plant-based sources.

No, poultry is naturally a complete protein on its own. The strategy of combining different foods to create a complete protein is typically used for vegetarian or vegan diets that rely on incomplete plant sources.

Both chicken and turkey are excellent complete protein sources. Turkey provides slightly more protein per serving and higher levels of certain vitamins, while chicken is generally higher in others, but both are considered high-quality.

Yes, animal proteins like meat, poultry, fish, eggs, and dairy are all considered complete proteins because they contain all nine essential amino acids.

Poultry's high protein content promotes satiety, or the feeling of fullness, which can help reduce overall calorie intake. Choosing lean cuts also minimizes fat while maximizing protein.

No, as a complete protein, poultry provides all the necessary amino acids. As long as you consume adequate amounts of it and other nutrients, a deficiency is highly unlikely. Protein deficiency is more often a result of food insecurity or a severely restricted diet.

Both white meat (like breast) and dark meat (like thighs) are excellent protein sources. White meat is leaner with slightly more protein per gram, while dark meat has a bit more fat and flavor.