16 Complete Protein Pairings with Celery

Summary:

• Celery contains a moderate amount of protein - about 0.4 grams per stalk.
• However, celery provides only 5 of the 9 essential amino acids sufficiently - it is a little low on leucine, lysine, methionine and phenylalanine.^[1]
• Celery pairs well with carrots, hedge mustard seeds, chia seeds, pumpkin seeds or crimini mushroom to create a complete protein profile. ^[2] More celery pairings and detailed analysis below.

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• Summary
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• Amino Acid Profile
• Pairings with Celery (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 stalk of celery contains 0.4 grams of protein, or about 1% of recommended daily values. ^[1]

To get the adequate amount of protein with celery alone, you will need 113 stalks of celery (7250 grams) for an average female, or 136 stalks of celery for males. ^[4] That's over 1010 calories, and a lot of celery! Supplementing celery with food higher in protein is a good idea.

Full nutritional profile for celery
USDA Source: Celery, raw

Macronutrients in 1 stalk (64g) of celery:

Proportionally, celery does contain abundant amounts of 5 out of the nine essential amino acids. However, celery is a little short on leucine, lysine, methionine and phenylalanine.^[1]

To have adequate amounts of all nine essential amino acids with celery alone, you will have to eat 269 stalks of celery (17200 grams) for an average person. ^[2]

That's about 137% more celery to compensate for the lack of leucine, lysine, methionine and phenylalanine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 stalk (64g) of celery:

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

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

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

A ratio of 2.5 stalks of celery (160g) and 2.7 carrots (191g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of carrot to celery will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

For example, 5 stalks of celery (320g) and 3.6 tablespoons of hedge mustard seeds (17g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:10 for celery 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, chia seed is high in leucine, lysine, methionine and phenylalanine, which is complementary to celery.

A ratio of 10 stalks of celery (640g) and 0.5 ounce of chia seeds (14g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:2.2 for celery to chia seed by weight.

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

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

For example, 5 stalks of celery (320g) and 0.3 cup of pumpkin seeds (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:10 for celery to pumpkin seed by weight.

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

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

A ratio of 2 stalks of celery (128g) and 2.4 cups of crimini mushroom (205g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of crimini mushroom to celery will be complete.

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

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

For example, 5 stalks of celery (320g) and 5 tablespoons of dijon mustard (30g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:19 for celery to dijon mustard by weight.

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

A reasonable source of supplementary protein, lotus seed is high in leucine, lysine, methionine and phenylalanine, which is complementary to celery.

A ratio of 2.5 stalks of celery (160g) and 1.5 cups of lotus seeds (49g) creates a complete protein profile. In fact, any ratio of more than 0.3:1 of lotus seed to celery will be complete.

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

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

For example, 3.3 stalks of celery (213g) and 0.3 cup of pistachio (34g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:48 for celery to pistachio by weight.

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

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

A ratio of 5 stalks of celery (320g) and 1.2 tablespoons of spirulina (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:5 for celery to spirulina by weight.

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

Avocado is low in protein, and is high in leucine, lysine, methionine and phenylalanine, complementing the profile of celery.

For example, 5 stalks of celery (320g) and 2.5 avocado (343g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of avocado to celery will be complete.

Full nutritional profile for avocado
USDA Source: Avocados, raw, California

A reasonable source of supplementary protein, cashew is high in leucine, lysine, methionine and phenylalanine, which is complementary to celery.

A ratio of 5 stalks of celery (320g) and 1 ounce of cashews (27g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:17 for celery to cashew by weight.

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

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

For example, 10 stalks of celery (640g) and 0.5 cup of sour cream (100g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:16 for celery to sour cream by weight.

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

Low in protein, caramel is high in leucine, lysine, methionine and phenylalanine, which is complementary to celery.

A ratio of 10 stalks of celery (640g) and 0.7 cup of caramel (221g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.35 to 1:0 for celery 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 leucine, lysine, methionine and phenylalanine, complementing the profile of celery.

For example, 10 stalks of celery (640g) and 0.3 cup of yogurt (84g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.02 for celery to yogurt by weight.

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

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

A ratio of 10 stalks of celery (640g) and 0.9 cup of mayonnaise (198g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:31 for celery to mayonnaise by weight.

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