16 Complete Protein Pairings with Asparagus

Summary:

  • Asparagus contains a moderate amount of protein - about 0.1 grams per tsp.
  • However, asparagus provides only 7 of the 9 essential amino acids sufficiently - it is a little low on leucine and methionine.[1]
  • Asparagus pairs well with brazil nut, carrots, hedge mustard seeds, yellow corn or pili nut to create a complete protein profile. [2] More asparagus 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 asparagus, and found both vegan and vegetarian pairings with asparagus 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 asparagus source

Amount of Protein in Asparagus

A decent source of supplementary protein, a single teaspoon of asparagus contains 0.1 grams of protein, or about 0% of recommended daily values. [1]

To get the adequate amount of protein with asparagus alone, you will need 814 teaspoons of asparagus (2270 grams) for an average female, or 977 teaspoons of asparagus for males. [4] That's about 455 calories, and a lot of asparagus! Supplementing asparagus with food higher in protein is a good idea.

Full nutritional profile for asparagus
USDA Source: Asparagus, raw

Macronutrients in 1 tsp (2.792g) of asparagus:

% of RDV Amount
Calories
0% 1 kCal
Carbohydrates
0% -
Total fat
0% 0 grams
Protein
0.1% 0.1 grams

Essential Amino Acids in Asparagus

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

To have adequate amounts of all nine essential amino acids with asparagus alone, you will have to eat 994 teaspoons of asparagus (2774 grams) for an average person. [2]

That's about 22% more asparagus to compensate for the lack of leucine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tsp (2.792g) of asparagus:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
0.1% 0.061g
Histidine
0.2% 0.001g
Isoleucine
0.2% 0.002g
Leucine
0.2% 0.004g
Lysine
0.2% 0.003g
Methionine
0.1% 0.001g
Phenylalanine
0.1% 0.002g
Threonine
0.3% 0.002g
Tryptophan
0.3% 0.001g
Valine
0.3% 0.003g

More Complete Protein with Asparagus

Top vegan pairings with asparagus include:
  1. Brazil Nut
  2. Carrots
  3. Hedge Mustard Seeds
  4. Yellow Corn
  5. Pili Nut
  6. Chia Seeds
  7. Nori
  8. Sesame Seeds
  9. Pumpkin Seeds
  10. White Rice
  11. Spirulina
  12. Poppy Seeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with asparagus. These include:
  1. Sour Cream
  2. Caramel
  3. Mayonnaise
  4. Yogurt

Vegan 1. Brazil Nut and Asparagus


image of brazil nut
image of asparagus

A reasonable source of supplementary protein, brazil nut is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 0.3 ml of brazil nut (0g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for asparagus to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Table of amino acids of 10 tsp asparagus and 0.3 ml brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
1.3% 0.6g
Histidine
2.3% 0.01g
Isoleucine
2.5% 0.02g
Leucine
2% 0.04g
Lysine
1.7% 0.03g
Methionine
1.2% 0.01g
Phenylalanine
1.5% 0.02g
Threonine
2.7% 0.02g
Tryptophan
3% 0.01g
Valine
3.1% 0.03g

Vegan 2. Carrots and Asparagus


image of carrots
image of asparagus

Carrot is low in protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.3 carrot (23g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of carrot to asparagus will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 10 tsp asparagus and 0.3 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
1.7% 0.8g
Histidine
3.6% 0.02g
Isoleucine
4.5% 0.04g
Leucine
3.1% 0.06g
Lysine
3.1% 0.05g
Methionine
1.5% 0.01g
Phenylalanine
2.4% 0.04g
Threonine
7.5% 0.07g
Tryptophan
4% 0.01g
Valine
4.5% 0.05g

Vegan 3. Hedge Mustard Seeds and Asparagus


image of hedge mustard seeds
image of asparagus

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

A ratio of 10 teaspoons of asparagus (28g) and 0.7 teaspoon of hedge mustard seeds (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:4 for asparagus to hedge mustard seed by weight.

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

Table of amino acids of 10 tsp asparagus and 0.7 tsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
1.5% 0.7g
Histidine
2.7% 0.02g
Isoleucine
3.2% 0.03g
Leucine
2.6% 0.05g
Lysine
2.2% 0.04g
Methionine
1.4% 0.01g
Phenylalanine
1.8% 0.03g
Threonine
3.4% 0.03g
Tryptophan
3.9% 0.01g
Valine
3.6% 0.04g

Vegan 4. Yellow Corn and Asparagus


image of yellow corn
image of asparagus

Yellow corn is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.1 ear of yellow corn (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.3 to 1:0 for asparagus to yellow corn by weight.

Full nutritional profile for yellow corn
USDA Source: Corn, sweet, yellow, cooked, boiled, drained, without salt

Table of amino acids of 10 tsp asparagus and 0.1 ear yellow corn :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
1.8% 0.9g
Histidine
3.4% 0.02g
Isoleucine
3.7% 0.03g
Leucine
3.5% 0.07g
Lysine
2.4% 0.04g
Methionine
1.7% 0.01g
Phenylalanine
2.3% 0.03g
Threonine
3.8% 0.03g
Tryptophan
3.6% 0.01g
Valine
4.4% 0.05g

Vegan 5. Pili Nut and Asparagus


image of pili nut
image of asparagus

A reasonable source of supplementary protein, pili nut is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 1 ml of pili nut (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for asparagus to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Table of amino acids of 10 tsp asparagus and 1 ml pili nut :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
1.3% 0.7g
Histidine
2.4% 0.02g
Isoleucine
2.7% 0.02g
Leucine
2.1% 0.04g
Lysine
1.8% 0.03g
Methionine
1.3% 0.01g
Phenylalanine
1.6% 0.02g
Threonine
2.8% 0.03g
Tryptophan
3.3% 0.01g
Valine
3.3% 0.04g

Vegan 6. Chia Seeds and Asparagus


image of chia seeds
image of asparagus

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

For example, 10 teaspoons of asparagus (28g) and 0.4 gram of chia seeds make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:1.3 for asparagus to chia seed by weight.

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

Table of amino acids of 10 tsp asparagus and 0.4 grams chia seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
1.3% 0.7g
Histidine
2.5% 0.02g
Isoleucine
2.8% 0.02g
Leucine
2.2% 0.04g
Lysine
1.9% 0.03g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.02g
Threonine
2.9% 0.03g
Tryptophan
3.5% 0.01g
Valine
3.3% 0.04g

Vegan 7. Nori and Asparagus


image of nori
image of asparagus

A reasonable source of supplementary protein, nori is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 0.9 sheet of nori (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0 for asparagus to nori by weight.

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

Table of amino acids of 10 tsp asparagus and 0.9 sheet nori :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
1.5% 0.7g
Histidine
2.7% 0.02g
Isoleucine
3.1% 0.03g
Leucine
2.5% 0.05g
Lysine
2% 0.03g
Methionine
1.4% 0.01g
Phenylalanine
1.8% 0.03g
Threonine
3.2% 0.03g
Tryptophan
3.3% 0.01g
Valine
3.8% 0.04g

Vegan 8. Sesame Seeds and Asparagus


image of sesame seeds
image of asparagus

Sesame seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.1 teaspoon of sesame seeds (0g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for asparagus to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

Table of amino acids of 10 tsp asparagus and 0.1 tsp sesame seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
1.4% 0.7g
Histidine
2.5% 0.02g
Isoleucine
2.8% 0.02g
Leucine
2.2% 0.04g
Lysine
1.8% 0.03g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.02g
Threonine
2.9% 0.03g
Tryptophan
3.5% 0.01g
Valine
3.3% 0.04g

Vegan 9. Pumpkin Seeds and Asparagus


image of pumpkin seeds
image of asparagus

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

A ratio of 10 teaspoons of asparagus (28g) and 0.7 teaspoon of pumpkin seeds (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:4 for asparagus to pumpkin seed by weight.

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

Table of amino acids of 10 tsp asparagus and 0.7 tsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
1.6% 0.8g
Histidine
3% 0.02g
Isoleucine
3.5% 0.03g
Leucine
2.7% 0.05g
Lysine
2.5% 0.04g
Methionine
1.5% 0.01g
Phenylalanine
2% 0.03g
Threonine
3.4% 0.03g
Tryptophan
4.1% 0.01g
Valine
4.3% 0.05g

Vegan 10. White Rice and Asparagus


image of white rice
image of asparagus

White rice is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 1.7 teaspoons of white rice (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:0 for asparagus to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Table of amino acids of 10 tsp asparagus and 1.7 tsp white rice :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
1.5% 0.8g
Histidine
2.8% 0.02g
Isoleucine
3.2% 0.03g
Leucine
2.6% 0.05g
Lysine
2% 0.03g
Methionine
1.4% 0.01g
Phenylalanine
2% 0.03g
Threonine
3.2% 0.03g
Tryptophan
3.6% 0.01g
Valine
3.9% 0.04g

Vegan 11. Spirulina and Asparagus


image of spirulina
image of asparagus

A great source of protein, spirulina is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 0.2 teaspoon of spirulina (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:1.8 for asparagus to spirulina by weight.

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

Table of amino acids of 10 tsp asparagus and 0.2 tsp spirulina :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
1.8% 0.9g
Histidine
3.1% 0.02g
Isoleucine
4.4% 0.04g
Leucine
3.2% 0.06g
Lysine
2.6% 0.04g
Methionine
1.7% 0.01g
Phenylalanine
2.4% 0.04g
Threonine
4.3% 0.04g
Tryptophan
4.7% 0.01g
Valine
4.6% 0.05g

Vegan 12. Poppy Seeds and Asparagus


image of poppy seeds
image of asparagus

Poppy seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.2 teaspoon of poppy seeds (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:2 for asparagus to poppy seed by weight.

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

Table of amino acids of 10 tsp asparagus and 0.2 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
1.4% 0.7g
Histidine
2.6% 0.02g
Isoleucine
3% 0.03g
Leucine
2.3% 0.04g
Lysine
2% 0.03g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.03g
Threonine
3% 0.03g
Tryptophan
3.3% 0.01g
Valine
3.5% 0.04g

Vegetarian 13. Sour Cream and Asparagus


image of sour cream
image of asparagus

A reasonable source of supplementary protein, sour cream is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 0.8 teaspoon of sour cream (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:11 for asparagus to sour cream by weight.

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

Table of amino acids of 10 tsp asparagus and 0.8 tsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
1.4% 0.7g
Histidine
2.6% 0.02g
Isoleucine
3% 0.03g
Leucine
2.4% 0.05g
Lysine
2.2% 0.04g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.03g
Threonine
3.1% 0.03g
Tryptophan
3.4% 0.01g
Valine
3.5% 0.04g

Vegetarian 14. Caramel and Asparagus


image of caramel
image of asparagus

Caramel is low in protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 1 teaspoon of caramel (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:0 for asparagus to caramel by weight.

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

Table of amino acids of 10 tsp asparagus and 1 tsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
1.4% 0.7g
Histidine
2.6% 0.02g
Isoleucine
3.1% 0.03g
Leucine
2.4% 0.05g
Lysine
2.2% 0.04g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.03g
Threonine
3.1% 0.03g
Tryptophan
2.9% 0.01g
Valine
3.6% 0.04g

Vegetarian 15. Mayonnaise and Asparagus


image of mayonnaise
image of asparagus

Low in protein, mayonnaise is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 1.3 teaspoons of mayonnaise (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.22 to 1:22 for asparagus to mayonnaise by weight.

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

Table of amino acids of 10 tsp asparagus and 1.3 tsp mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
1.3% 0.7g
Histidine
2.4% 0.02g
Isoleucine
2.9% 0.02g
Leucine
2.2% 0.04g
Lysine
2% 0.03g
Methionine
1.3% 0.01g
Phenylalanine
1.6% 0.02g
Threonine
3% 0.03g
Tryptophan
3.3% 0.01g
Valine
3.4% 0.04g

Vegetarian 16. Yogurt and Asparagus


image of yogurt
image of asparagus

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

For example, 10 teaspoons of asparagus (28g) and 0.5 teaspoon of yogurt (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0 for asparagus to yogurt by weight.

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

Table of amino acids of 10 tsp asparagus and 0.5 tsp yogurt :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
1.4% 0.7g
Histidine
2.5% 0.02g
Isoleucine
3% 0.03g
Leucine
2.4% 0.04g
Lysine
2.2% 0.04g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.03g
Threonine
3% 0.03g
Tryptophan
3.1% 0.01g
Valine
3.6% 0.04g


Complete Protein Pairings

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