16 Complete Protein Pairings with Basil

Summary:

• Basil contains a moderate amount of protein - about 1.3 grams per cup.
• However, basil provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.^[1]
• Basil pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. ^[2] More basil pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Basil (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 basil contains 1.3 grams of protein, or about 3% of recommended daily values. ^[1]

To get the adequate amount of protein with basil alone, you will need 37 cups of basil (1590 grams) for an average female, or 45 cups of basil for males. ^[4] That's about 365 calories, and a lot of basil! Supplementing basil with food higher in protein is a good idea.

Full nutritional profile for basil
USDA Source: Basil, fresh

Macronutrients in 1 cup (42.4g) of basil:

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

To have adequate amounts of all nine essential amino acids with basil alone, you will have to eat 56 cups of basil (2389 grams) for an average person. ^[2]

That's about 50% more basil to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (42.4g) of basil:

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 basil.

A ratio of 1.4 cups of basil (61g) and 2.4 carrots (172g) creates a complete protein profile. In fact, any ratio of more than 2.8:1 of carrot to basil 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 basil.

For example, 2 cups of basil (85g) and 1.8 cups of crimini mushroom (154g) make a complete amino acids profile. In fact, any ratio of more than 1.8:1 of crimini mushroom to basil 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 basil.

A ratio of 3.3 cups of basil (141g) and 0.3 cup of pumpkin seeds (17g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:36 for basil 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 basil.

For example, 2.5 cups of basil (106g) and 0.5 ounce of chia seeds (15g) make a complete amino acids profile. In fact, any ratio of more than 0.14:1 of chia seed to basil will be complete.

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 basil.

A ratio of 3.3 cups of basil (141g) and 3.8 tablespoons of hedge mustard seeds (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:37 for basil 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 basil.

For example, 3.3 cups of basil (141g) and 8.5 tablespoons of yellow mustard (128g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.9 to 1:1.1 for basil 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 basil.

A ratio of 2.5 cups of basil (106g) and 3.9 tablespoons of dijon mustard (24g) creates a complete protein profile. In fact, any ratio of more than 0.22:1 of dijon mustard to basil will be complete.

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 basil.

For example, 2.5 cups of basil (106g) and 2 avocado (271g) make a complete amino acids profile. In fact, any ratio of more than 2.6:1 of avocado to basil 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 basil.

A ratio of 2.5 cups of basil (106g) and 2.5 tablespoons of wheat germ (18g) creates a complete protein profile. In fact, any ratio of more than 0.17:1 of wheat germ to basil will be complete.

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 basil.

For example, 3.3 cups of basil (141g) and 0.7 cup of chestnut (100g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of chestnut to basil 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 basil.

A ratio of 1.4 cups of basil (61g) and 1.4 cups of lotus seeds (44g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of lotus seed to basil 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 basil.

For example, 5 cups of basil (212g) and 0.4 cup of sour cream (79g) make a complete amino acids profile. In fact, any ratio of more than 0.37:1 of sour cream to basil will be complete.

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 basil.

A ratio of 5 cups of basil (212g) and 0.5 cup of caramel (175g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:0.06 for basil 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 basil.

For example, 5 cups of basil (212g) and 0.3 cup of yogurt (66g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:0.31 for basil 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 basil.

A ratio of 5 cups of basil (212g) and 1.1 cups of mayonnaise (236g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of mayonnaise to basil will be complete.

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