16 Complete Protein Pairings with Bok Choy

Summary:

• Bok choy contains a moderate amount of protein - about 1.1 grams per cup.
• However, bok choy provides only 6 of the 9 essential amino acids sufficiently - it is a little low on leucine, methionine and phenylalanine.^[1]
• Bok choy pairs well with brazil nut, carrots, chia seeds, hedge mustard seeds or yellow corn to create a complete protein profile. ^[2] More bok choy pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Bok Choy (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 bok choy contains 1.1 grams of protein, or about 2% of recommended daily values. ^[1]

To get the adequate amount of protein with bok choy alone, you will need 48 cups of bok choy (3330 grams) for an average female, or 57 cups of bok choy for males. ^[4] That's about 433 calories, and a lot of bok choy! Supplementing bok choy with food higher in protein is a good idea.

Full nutritional profile for bok choy
USDA Source: Cabbage, chinese (pak-choi), raw

Macronutrients in 1 cup (70g) of bok choy:

Proportionally, bok choy does contain abundant amounts of 6 out of the nine essential amino acids. However, bok choy is a little short on leucine, methionine and phenylalanine.^[1]

To have adequate amounts of all nine essential amino acids with bok choy alone, you will have to eat 137 cups of bok choy (9556 grams) for an average person. ^[2]

That's about 187% more bok choy to compensate for the lack of leucine, methionine and phenylalanine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (70g) of bok choy:

1. Brazil Nut
2. Carrots
3. Chia Seeds
4. Hedge Mustard Seeds
5. Yellow Corn
6. Pili Nut
7. Sesame Seeds
8. White Rice
9. Nori
10. Pumpkin Seeds
11. Spirulina
12. Cashews

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

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

A ratio of 5 cups of bok choy (350g) and 0.7 tablespoon of brazil nut (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for bok choy to brazil nut by weight.

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

Carrot is low in protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 1 cup of bok choy (70g) and 2.9 carrots (207g) make a complete amino acids profile. In fact, any ratio of more than 3:1 of carrot to bok choy will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

A reasonable source of supplementary protein, chia seed is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 5 cups of bok choy (350g) and 0.6 ounce of chia seeds (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:9 for bok choy to chia seed by weight.

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

Hedge mustard seed is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 3.3 cups of bok choy (233g) and 0.4 cup of hedge mustard seeds (30g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:39 for bok choy to hedge mustard seed by weight.

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

A reasonable source of supplementary protein, yellow corn is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 2.5 cups of bok choy (175g) and 2.1 ears of yellow corn (185g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:0.6 for bok choy to yellow corn by weight.

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

Pili nut is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 5 cups of bok choy (350g) and 3.2 tablespoons of pili nut (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0 for bok choy to pili nut by weight.

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

A reasonable source of supplementary protein, sesame seed is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 3.3 cups of bok choy (233g) and 1.3 tablespoons of sesame seeds (12g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.01 for bok choy to sesame seed by weight.

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

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

For example, 3.3 cups of bok choy (233g) and 1.1 cups of white rice (198g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:0.1 for bok choy to white rice by weight.

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

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

A ratio of 3.3 cups of bok choy (233g) and 26 sheets of nori (68g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.29 to 1:1.3 for bok choy to nori by weight.

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

Pumpkin seed is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 2.5 cups of bok choy (175g) and 0.3 cup of pumpkin seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of pumpkin seed to bok choy will be complete.

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

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

A ratio of 2 cups of bok choy (140g) and 1.3 tablespoons of spirulina (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:33 for bok choy to spirulina by weight.

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

Cashew is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 2 cups of bok choy (140g) and 1.1 ounces of cashews (30g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of cashew to bok choy will be complete.

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

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

A ratio of 3.3 cups of bok choy (233g) and 0.5 cup of sour cream (91g) creates a complete protein profile. In fact, any ratio of more than 0.39:1 of sour cream to bok choy will be complete.

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

Mayonnaise is low in protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 3.3 cups of bok choy (233g) and 0.8 cup of mayonnaise (180g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of mayonnaise to bok choy will be complete.

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

A reasonable source of supplementary protein, yogurt is high in leucine, methionine and phenylalanine, which is complementary to bok choy.

A ratio of 3.3 cups of bok choy (233g) and 0.3 cup of yogurt (76g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:0.24 for bok choy to yogurt by weight.

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

Milk is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of bok choy.

For example, 3.3 cups of bok choy (233g) and 0.4 cup of milk (103g) make a complete amino acids profile. In fact, any ratio of more than 0.44:1 of milk to bok choy will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D