16 Complete Protein Pairings with Alfalfa Sprouts

Summary:

• Alfalfa sprout contains a moderate amount of protein - about 1.3 grams per cup.
• However, alfalfa sprout provides only 4 of the 9 essential amino acids sufficiently - it is a little low on valine it contains no histidine, methionine, phenylalanine or tryptophan.^[1]
• Alfalfa sprout pairs well with carrots, chia seeds, pumpkin seeds, hedge mustard seeds or wild rice to create a complete protein profile. ^[2] More alfalfa sprout pairings and detailed analysis below.

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• Pairings with Alfalfa Sprouts (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.

A decent source of supplementary protein, a single cup of alfalfa sprouts contains 1.3 grams of protein, or about 3% of recommended daily values. ^[1]

To get the adequate amount of protein with alfalfa sprouts alone, you will need 38 cups of alfalfa sprouts (1250 grams) for an average female, or 46 cups of alfalfa sprouts for males. ^[4] That's about 288 calories, and a lot of alfalfa sprout! Supplementing alfalfa sprout with food higher in protein is a good idea.

Full nutritional profile for alfalfa sprouts
USDA Source: Alfalfa seeds, sprouted, raw

Macronutrients in 1 cup (33g) of alfalfa sprouts:

Proportionally, alfalfa sprout does contain abundant amounts of 4 out of the nine essential amino acids. However, alfalfa sprout is a little short on valine and it does not contain any histidine, methionine, phenylalanine nor tryptophan.^[1]

The amount of each essential amino acid in 1 cup (33g) of alfalfa sprouts:

1. Carrots
2. Chia Seeds
3. Pumpkin Seeds
4. Hedge Mustard Seeds
5. Wild Rice
6. Lotus Seeds
7. Flaxseeds
8. Cashews
9. Pistachio
10. Poppy Seeds
11. Coconut
12. Dijon Mustard

1. Sour Cream
2. Mayonnaise
3. Egg
4. Cheese

Low in protein, carrot is high in histidine, methionine, phenylalanine, tryptophan and valine, which is complementary to alfalfa sprout.

A ratio of 0.5 cup of alfalfa sprouts (17g) and 3 carrots (219g) creates a complete protein profile. In fact, any ratio of more than 13:1 of carrot to alfalfa sprout will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Chia seed is a reasonable source of supplementary protein, and is high in histidine, methionine, phenylalanine, tryptophan and valine, complementing the profile of alfalfa sprout.

For example, 3.3 cups of alfalfa sprouts (110g) and 0.9 ounce of chia seeds (26g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of chia seed to alfalfa sprout will be complete.

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

A reasonable source of supplementary protein, pumpkin seed is high in histidine, methionine, phenylalanine, tryptophan and valine, which is complementary to alfalfa sprout.

A ratio of 1.7 cups of alfalfa sprouts (55g) and 0.5 cup of pumpkin seeds (29g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of pumpkin seed to alfalfa sprout will be complete.

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

Hedge mustard seed is a reasonable source of supplementary protein, and is high in histidine, methionine, phenylalanine, tryptophan and valine, complementing the profile of alfalfa sprout.

For example, 2.5 cups of alfalfa sprouts (83g) and 0.6 cup of hedge mustard seeds (46g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of hedge mustard seed to alfalfa sprout will be complete.

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

A reasonable source of supplementary protein, wild rice is high in histidine, methionine, phenylalanine, tryptophan and valine, which is complementary to alfalfa sprout.

A ratio of 2.5 cups of alfalfa sprouts (83g) and 0.8 cup of wild rice (132g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.6 to 1:0.46 for alfalfa sprout to wild rice by weight.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Lotus seed is a reasonable source of supplementary protein, and is high in histidine, methionine, phenylalanine, tryptophan and valine, complementing the profile of alfalfa sprout.

For example, 0.5 cup of alfalfa sprouts (16g) and 1.6 cups of lotus seeds (51g) make a complete amino acids profile. In fact, any ratio of more than 3:1 of lotus seed to alfalfa sprout will be complete.

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

A reasonable source of supplementary protein, flaxseed is high in histidine, methionine, phenylalanine, tryptophan and valine, which is complementary to alfalfa sprout.

A ratio of 1.4 cups of alfalfa sprouts (47g) and 3.8 tablespoons of flaxseeds (40g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of flaxseed to alfalfa sprout will be complete.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Cashew is a reasonable source of supplementary protein, and is high in histidine, methionine, phenylalanine, tryptophan and valine, complementing the profile of alfalfa sprout.

For example, 1.4 cups of alfalfa sprouts (47g) and 1.5 ounces of cashews (43g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of cashew to alfalfa sprout will be complete.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

A great source of protein, pistachio is high in histidine, methionine, phenylalanine, tryptophan and valine, which is complementary to alfalfa sprout.

A ratio of 0.7 cup of alfalfa sprouts (22g) and 0.3 cup of pistachio (37g) creates a complete protein profile. In fact, any ratio of more than 1.7:1 of pistachio to alfalfa sprout will be complete.

Full nutritional profile for pistachio
USDA Source: Nuts, pistachio nuts, dry roasted, without salt added

Poppy seed is a reasonable source of supplementary protein, and is high in histidine, methionine, phenylalanine, tryptophan and valine, complementing the profile of alfalfa sprout.

For example, 2 cups of alfalfa sprouts (66g) and 0.3 cup of poppy seeds (37g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of poppy seed to alfalfa sprout will be complete.

Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed

A reasonable source of supplementary protein, coconut is high in histidine, methionine, phenylalanine, tryptophan and valine, which is complementary to alfalfa sprout.

A ratio of 0.9 cup of alfalfa sprouts (30g) and 2.8 cups of coconut (223g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:7 to 1:39 for alfalfa sprout to coconut by weight.

Full nutritional profile for coconut
USDA Source: Nuts, coconut meat, raw

Dijon mustard is a great source of protein, and is high in histidine, methionine, phenylalanine, tryptophan and valine, complementing the profile of alfalfa sprout.

For example, 0.9 cup of alfalfa sprouts (30g) and 4.9 tablespoons of dijon mustard (30g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of dijon mustard to alfalfa sprout will be complete.

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

A reasonable source of supplementary protein, sour cream is high in histidine, methionine, phenylalanine, tryptophan and valine, which is complementary to alfalfa sprout.

A ratio of 2.5 cups of alfalfa sprouts (83g) and 0.7 cup of sour cream (136g) creates a complete protein profile. In fact, any ratio of more than 1.7:1 of sour cream to alfalfa sprout will be complete.

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

Mayonnaise is low in protein, and is high in histidine, methionine, phenylalanine, tryptophan and valine, complementing the profile of alfalfa sprout.

For example, 2.5 cups of alfalfa sprouts (83g) and 1.9 cups of mayonnaise (429g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of mayonnaise to alfalfa sprout will be complete.

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

A reasonable source of supplementary protein, egg is high in histidine, methionine, phenylalanine, tryptophan and valine, which is complementary to alfalfa sprout.

A ratio of 2.5 cups of alfalfa sprouts (83g) and 0.8 egg (41g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of egg to alfalfa sprout will be complete.

Full nutritional profile for egg
USDA Source: Egg, whole, raw, fresh

Cheese is a great source of protein, and is high in histidine, methionine, phenylalanine, tryptophan and valine, complementing the profile of alfalfa sprout.

For example, 2 cups of alfalfa sprouts (66g) and 2.7 tablespoons of cheese (19g) make a complete amino acids profile. In fact, any ratio of more than 0.29:1 of cheese to alfalfa sprout will be complete.

Full nutritional profile for cheese
USDA Source: Cheese, Mexican blend