16 Complete Protein Pairings with Cabbage

Summary:

• Cabbage contains a moderate amount of protein - about 16 grams per head.
• However, cabbage provides only 3 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine, phenylalanine and valine.^[1]
• Cabbage pairs well with carrots, pumpkin seeds, hedge mustard seeds, chia seeds or spirulina to create a complete protein profile. ^[2] More cabbage pairings and detailed analysis below.

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• Pairings with Cabbage (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 head of cabbage contains 16 grams of protein, or about 32% of recommended daily values. ^[1]

To get the adequate amount of protein with cabbage alone, you will need 3.1 heads of cabbage (3910 grams) for an average female, or 3.8 heads of cabbage for males. ^[4] That's about 977 calories, and a lot of cabbage! Supplementing cabbage with food higher in protein is a good idea.

Full nutritional profile for cabbage
USDA Source: Cabbage, raw

Macronutrients in 1 head (1248g) of cabbage:

Proportionally, cabbage does contain abundant amounts of 3 out of the nine essential amino acids. However, cabbage is a little short on isoleucine, leucine, lysine, methionine, phenylalanine and valine.^[1]

To have adequate amounts of all nine essential amino acids with cabbage alone, you will have to eat 5.7 heads of cabbage (7167 grams) for an average person. ^[2]

That's about 83% more cabbage to compensate for the lack of isoleucine, leucine, lysine, methionine, phenylalanine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 head (1248g) of cabbage:

1. Carrots
2. Pumpkin Seeds
3. Hedge Mustard Seeds
4. Chia Seeds
5. Spirulina
6. Lotus Seeds
7. Dijon Mustard
8. Pistachio
9. Spinach
10. Cashews
11. Crimini Mushroom

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

Low in protein, carrot is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to cabbage.

A ratio of 0.1 head of cabbage (126g) and 2.9 carrots (211g) creates a complete protein profile. In fact, any ratio of more than 1.7:1 of carrot to cabbage will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of cabbage.

For example, 0.3 head of cabbage (357g) and 0.4 cup of pumpkin seeds (26g) make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of pumpkin seed to cabbage will be complete.

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

A reasonable source of supplementary protein, hedge mustard seed is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to cabbage.

A ratio of 0.3 head of cabbage (416g) and 0.4 cup of hedge mustard seeds (31g) creates a complete protein profile. In fact, any ratio of more than 0.07:1 of hedge mustard seed to cabbage will be complete.

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

Chia seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of cabbage.

For example, 0.2 head of cabbage (260g) and 0.8 ounce of chia seeds (23g) make a complete amino acids profile. In fact, any ratio of more than 0.09:1 of chia seed to cabbage will be complete.

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

A great source of protein, spirulina is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to cabbage.

A ratio of 0.2 head of cabbage (284g) and 1.5 tablespoons of spirulina (11g) creates a complete protein profile. In fact, any ratio of more than 0.04:1 of spirulina to cabbage will be complete.

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

Lotus seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of cabbage.

For example, 0.1 head of cabbage (116g) and 1.5 cups of lotus seeds (49g) make a complete amino acids profile. In fact, any ratio of more than 0.43:1 of lotus seed to cabbage will be complete.

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

A great source of protein, dijon mustard is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to cabbage.

A ratio of 0.2 head of cabbage (223g) and 4.9 tablespoons of dijon mustard (29g) creates a complete protein profile. In fact, any ratio of more than 0.13:1 of dijon mustard to cabbage will be complete.

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

Pistachio is a great source of protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of cabbage.

For example, 0.1 head of cabbage (160g) and 0.3 cup of pistachio (36g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of pistachio to cabbage will be complete.

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

A reasonable source of supplementary protein, spinach is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to cabbage.

A ratio of 0.2 head of cabbage (208g) and 8.3 cups of spinach (249g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of spinach to cabbage will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Cashew is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of cabbage.

For example, 0.2 head of cabbage (271g) and 1.2 ounces of cashews (35g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of cashew to cabbage will be complete.

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

A reasonable source of supplementary protein, crimini mushroom is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to cabbage.

A ratio of 35.5 grams of cabbage and 2.6 cups of crimini mushroom (225g) creates a complete protein profile. In fact, any ratio of more than 6:1 of crimini mushroom to cabbage will be complete.

Full nutritional profile for crimini mushroom
USDA Source: Mushrooms, brown, italian, or crimini, raw

Sour cream is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of cabbage.

For example, 0.5 head of cabbage (624g) and 0.7 cup of sour cream (137g) make a complete amino acids profile. In fact, any ratio of more than 0.22:1 of sour cream to cabbage will be complete.

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

Low in protein, mayonnaise is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to cabbage.

A ratio of 0.4 head of cabbage (480g) and 2 cups of mayonnaise (436g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of mayonnaise to cabbage will be complete.

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

Yogurt is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of cabbage.

For example, 0.4 head of cabbage (480g) and 0.5 cup of yogurt (115g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:15 for cabbage to yogurt by weight.

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

A reasonable source of supplementary protein, whipping cream is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to cabbage.

A ratio of 0.4 head of cabbage (480g) and 2.4 cups of whipping cream (143g) creates a complete protein profile. In fact, any ratio of more than 0.3:1 of whipping cream to cabbage will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized