16 Complete Protein Pairings with Brussels Sprouts

Summary:

  • Brussels sprout contains a moderate amount of protein - about 3 grams per cup.
  • However, brussels sprout provides only 6 of the 9 essential amino acids sufficiently - it is a little low on leucine, methionine and phenylalanine.[1]
  • Brussels sprout pairs well with carrots, chia seeds, hedge mustard seeds, pumpkin seeds or spirulina to create a complete protein profile. [2] More brussels sprout 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 brussels sprouts, and found both vegan and vegetarian pairings with brussels sprouts 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 brussels sprouts source

Amount of Protein in Brussels Sprouts

A decent source of supplementary protein, a single cup of brussels sprouts contains 3 grams of protein, or about 6% of recommended daily values. [1]

To get the adequate amount of protein with brussels sprouts alone, you will need 17 cups of brussels sprouts (1480 grams) for an average female, or 20 cups of brussels sprouts for males. [4] That's about 636 calories, and a lot of brussels sprout! Supplementing brussels sprout with food higher in protein is a good idea.

Full nutritional profile for brussels sprouts
USDA Source: Brussels sprouts, raw

Macronutrients in 1 cup (88g) of brussels sprouts:

% of RDV Amount
Calories
1.9% 38 kCal
Carbohydrates
0% -
Total fat
0.4% 0.3 grams
Protein
5.9% 3 grams

Essential Amino Acids in Brussels Sprouts

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

To have adequate amounts of all nine essential amino acids with brussels sprout alone, you will have to eat 31 cups of brussels sprouts (2688 grams) for an average person. [2]

That's about 82% more brussels sprout 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 (88g) of brussels sprouts:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
5.9% 2.974g
Histidine
10.6% 0.067g
Isoleucine
13.5% 0.116g
Leucine
7.1% 0.134g
Lysine
7.9% 0.136g
Methionine
3.3% 0.028g
Phenylalanine
5.8% 0.086g
Threonine
11.7% 0.106g
Tryptophan
12.5% 0.033g
Valine
12.6% 0.136g

More Complete Protein with Brussels Sprouts

Top vegan pairings with brussels sprouts include:
  1. Carrots
  2. Chia Seeds
  3. Hedge Mustard Seeds
  4. Pumpkin Seeds
  5. Spirulina
  6. Cashews
  7. Pistachio
  8. Lotus Seeds
  9. Poppy Seeds
  10. Dijon Mustard
  11. Spinach
  12. Flaxseeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with brussels sprouts. These include:
  1. Sour Cream
  2. Caramel
  3. Mayonnaise
  4. Yogurt

Vegan 1. Carrots and Brussels Sprouts


image of carrots
image of brussels sprouts

Low in protein, carrot is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 0.5 cup of brussels sprouts (46g) and 2.8 carrots (202g) creates a complete protein profile. In fact, any ratio of more than 4:1 of carrot to brussels sprout will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.5 cup brussels sprouts and 2.8 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
6.9% 3.4g
Histidine
18.4% 0.12g
Isoleucine
25.2% 0.22g
Leucine
14.6% 0.28g
Lysine
16.1% 0.28g
Methionine
6.4% 0.06g
Phenylalanine
11.3% 0.17g
Threonine
49% 0.44g
Tryptophan
15.9% 0.04g
Valine
19.5% 0.21g

Vegan 2. Chia Seeds and Brussels Sprouts


image of chia seeds
image of brussels sprouts

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

For example, 1.4 cups of brussels sprouts (126g) and 0.5 ounce of chia seeds (15g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of chia seed to brussels sprout will be complete.

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

Table of amino acids of 1.4 cup brussels sprouts and 0.5 oz chia seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
28% 0.18g
Isoleucine
33.5% 0.29g
Leucine
21.2% 0.4g
Lysine
20% 0.34g
Methionine
15.1% 0.13g
Phenylalanine
18.6% 0.28g
Threonine
28.8% 0.26g
Tryptophan
43.5% 0.11g
Valine
31.4% 0.34g

Vegan 3. Hedge Mustard Seeds and Brussels Sprouts


image of hedge mustard seeds
image of brussels sprouts

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

A ratio of 1.7 cups of brussels sprouts (147g) and 0.4 cup of hedge mustard seeds (28g) creates a complete protein profile. In fact, any ratio of more than 0.19:1 of hedge mustard seed to brussels sprout will be complete.

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

Table of amino acids of 1.7 cup brussels sprouts and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
16.7% 8.4g
Histidine
32.2% 0.2g
Isoleucine
43.7% 0.38g
Leucine
30.1% 0.57g
Lysine
26.4% 0.45g
Methionine
15.6% 0.13g
Phenylalanine
20.6% 0.31g
Threonine
41.1% 0.37g
Tryptophan
49.6% 0.13g
Valine
39.4% 0.43g

Vegan 4. Pumpkin Seeds and Brussels Sprouts


image of pumpkin seeds
image of brussels sprouts

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

For example, 1.3 cups of brussels sprouts (110g) and 0.3 cup of pumpkin seeds (20g) make a complete amino acids profile. In fact, any ratio of more than 0.18:1 of pumpkin seed to brussels sprout will be complete.

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

Table of amino acids of 1.3 cup brussels sprouts and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
15% 7.5g
Histidine
29.9% 0.19g
Isoleucine
39.5% 0.34g
Leucine
25.8% 0.49g
Lysine
26.4% 0.45g
Methionine
14% 0.12g
Phenylalanine
19.8% 0.3g
Threonine
30.1% 0.27g
Tryptophan
41.2% 0.11g
Valine
43.9% 0.47g

Vegan 5. Spirulina and Brussels Sprouts


image of spirulina
image of brussels sprouts

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

A ratio of 1 cup of brussels sprouts (88g) and 1.2 tablespoons of spirulina (9g) creates a complete protein profile. In fact, any ratio of more than 0.1:1 of spirulina to brussels sprout will be complete.

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

Table of amino acids of 1 cup brussels sprouts and 1.2 tbsp spirulina :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
15.8% 7.9g
Histidine
25.3% 0.16g
Isoleucine
45.3% 0.39g
Leucine
29.4% 0.56g
Lysine
23% 0.39g
Methionine
14.7% 0.13g
Phenylalanine
21.7% 0.32g
Threonine
39.9% 0.36g
Tryptophan
43.1% 0.11g
Valine
40.4% 0.44g

Vegan 6. Cashews and Brussels Sprouts


image of cashews
image of brussels sprouts

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

For example, 1.1 cups of brussels sprouts (98g) and 1.1 ounces of cashews (31g) make a complete amino acids profile. In fact, any ratio of more than 0.31:1 of cashew to brussels sprout will be complete.

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

Table of amino acids of 1.1 cup brussels sprouts and 1.1 oz cashews :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
34% 0.21g
Isoleucine
43.2% 0.37g
Leucine
31.8% 0.6g
Lysine
25.4% 0.44g
Methionine
16.6% 0.14g
Phenylalanine
26% 0.39g
Threonine
36.5% 0.33g
Tryptophan
47.9% 0.12g
Valine
45.1% 0.49g

Vegan 7. Pistachio and Brussels Sprouts


image of pistachio
image of brussels sprouts

A great source of protein, pistachio is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 0.6 cup of brussels sprouts (55g) and 0.3 cup of pistachio (32g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of pistachio to brussels sprout will be complete.

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

Table of amino acids of 0.6 cup brussels sprouts and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
17.3% 8.7g
Histidine
34.1% 0.21g
Isoleucine
44.5% 0.38g
Leucine
33.1% 0.63g
Lysine
27.5% 0.47g
Methionine
16.2% 0.14g
Phenylalanine
28.4% 0.42g
Threonine
33% 0.3g
Tryptophan
40.3% 0.1g
Valine
47% 0.51g

Vegan 8. Lotus Seeds and Brussels Sprouts


image of lotus seeds
image of brussels sprouts

Lotus seed is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of brussels sprout.

For example, 0.5 cup of brussels sprouts (42g) and 1.5 cups of lotus seeds (47g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of lotus seed to brussels sprout will be complete.

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

Table of amino acids of 0.5 cup brussels sprouts and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
36.9% 0.23g
Isoleucine
47.9% 0.41g
Leucine
33.3% 0.63g
Lysine
30.6% 0.52g
Methionine
16% 0.14g
Phenylalanine
26.8% 0.4g
Threonine
44.3% 0.4g
Tryptophan
45.5% 0.12g
Valine
48.8% 0.53g

Vegan 9. Poppy Seeds and Brussels Sprouts


image of poppy seeds
image of brussels sprouts

A reasonable source of supplementary protein, poppy seed is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 1.7 cups of brussels sprouts (147g) and 9.7 teaspoons of poppy seeds (27g) creates a complete protein profile. In fact, any ratio of more than 0.18:1 of poppy seed to brussels sprout will be complete.

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

Table of amino acids of 1.7 cup brussels sprouts and 9.7 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
38% 0.24g
Isoleucine
48.3% 0.42g
Leucine
30.7% 0.58g
Lysine
28.3% 0.48g
Methionine
21.3% 0.18g
Phenylalanine
23.4% 0.35g
Threonine
40.2% 0.36g
Tryptophan
40% 0.1g
Valine
48.6% 0.52g

Vegan 10. Dijon Mustard and Brussels Sprouts


image of dijon mustard
image of brussels sprouts

Dijon mustard is a great source of protein, and is high in leucine, methionine and phenylalanine, complementing the profile of brussels sprout.

For example, 0.9 cup of brussels sprouts (80g) and 4.6 tablespoons of dijon mustard (27g) make a complete amino acids profile. In fact, any ratio of more than 0.34:1 of dijon mustard to brussels sprout will be complete.

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

Table of amino acids of 0.9 cup brussels sprouts and 4.6 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
47.8% 0.3g
Isoleucine
50% 0.43g
Leucine
36.6% 0.69g
Lysine
36.7% 0.63g
Methionine
18.3% 0.16g
Phenylalanine
26.8% 0.4g
Threonine
36.1% 0.33g
Tryptophan
38.3% 0.1g
Valine
49.7% 0.54g

Vegan 11. Spinach and Brussels Sprouts


image of spinach
image of brussels sprouts

A reasonable source of supplementary protein, spinach is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 0.8 cup of brussels sprouts (68g) and 7 cups of spinach (211g) creates a complete protein profile. In fact, any ratio of more than 3:1 of spinach to brussels sprout will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 0.8 cup brussels sprouts and 7 cup spinach :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
16.7% 8.3g
Histidine
29.6% 0.19g
Isoleucine
46.5% 0.4g
Leucine
30.4% 0.57g
Lysine
27.6% 0.47g
Methionine
15.5% 0.13g
Phenylalanine
22.7% 0.34g
Threonine
37.7% 0.34g
Tryptophan
41.2% 0.11g
Valine
41.2% 0.44g

Vegan 12. Flaxseeds and Brussels Sprouts


image of flaxseeds
image of brussels sprouts

Flaxseed is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of brussels sprout.

For example, 1.1 cups of brussels sprouts (98g) and 2.9 tablespoons of flaxseeds (30g) make a complete amino acids profile. In fact, any ratio of more than 0.31:1 of flaxseed to brussels sprout will be complete.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 1.1 cup brussels sprouts and 2.9 tbsp flaxseeds :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
34.4% 0.22g
Isoleucine
46.4% 0.4g
Leucine
27.5% 0.52g
Lysine
24% 0.41g
Methionine
16.6% 0.14g
Phenylalanine
25.8% 0.38g
Threonine
38.7% 0.35g
Tryptophan
48.2% 0.13g
Valine
43.9% 0.47g

Vegetarian 13. Sour Cream and Brussels Sprouts


image of sour cream
image of brussels sprouts

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

A ratio of 2 cups of brussels sprouts (176g) and 0.5 cup of sour cream (101g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of sour cream to brussels sprout will be complete.

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

Table of amino acids of 2 cup brussels sprouts and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16.8% 8.4g
Histidine
35.9% 0.23g
Isoleucine
46.1% 0.4g
Leucine
31.3% 0.59g
Lysine
32% 0.55g
Methionine
15.7% 0.13g
Phenylalanine
22.2% 0.33g
Threonine
39.3% 0.35g
Tryptophan
41.3% 0.11g
Valine
43.4% 0.47g

Vegetarian 14. Caramel and Brussels Sprouts


image of caramel
image of brussels sprouts

Caramel is low in protein, and is high in leucine, methionine and phenylalanine, complementing the profile of brussels sprout.

For example, 1.7 cups of brussels sprouts (147g) and 0.6 cup of caramel (185g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.3 to 1:0.47 for brussels sprout to caramel by weight.

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

Table of amino acids of 1.7 cup brussels sprouts and 0.6 cup caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
29.5% 0.19g
Isoleucine
41.7% 0.36g
Leucine
25.9% 0.49g
Lysine
25.9% 0.44g
Methionine
13.4% 0.12g
Phenylalanine
18.5% 0.28g
Threonine
33.1% 0.3g
Tryptophan
20.9% 0.05g
Valine
37.9% 0.41g

Vegetarian 15. Mayonnaise and Brussels Sprouts


image of mayonnaise
image of brussels sprouts

Low in protein, mayonnaise is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 2 cups of brussels sprouts (176g) and 1 cup of mayonnaise (220g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of mayonnaise to brussels sprout will be complete.

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

Table of amino acids of 2 cup brussels sprouts and 1 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
16.1% 8.1g
Histidine
30.3% 0.19g
Isoleucine
43.6% 0.37g
Leucine
25.2% 0.48g
Lysine
25.1% 0.43g
Methionine
15.5% 0.13g
Phenylalanine
20% 0.3g
Threonine
36.9% 0.33g
Tryptophan
39.4% 0.1g
Valine
40.3% 0.44g

Vegetarian 16. Yogurt and Brussels Sprouts


image of yogurt
image of brussels sprouts

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

For example, 2 cups of brussels sprouts (176g) and 0.3 cup of yogurt (84g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.48 to 1:2.1 for brussels sprout to yogurt by weight.

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

Table of amino acids of 2 cup brussels sprouts and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
32.8% 0.21g
Isoleucine
45.6% 0.39g
Leucine
29.8% 0.56g
Lysine
31.2% 0.53g
Methionine
16.6% 0.14g
Phenylalanine
22.3% 0.33g
Threonine
36.8% 0.33g
Tryptophan
31.6% 0.08g
Valine
47.7% 0.52g


Complete Protein Pairings