16 Complete Protein Pairings with Couscous

Summary:

• Couscous is low in protein - about 6 grams per cup.
• In addition, couscous provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.^[1]
• Couscous pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. ^[2] More couscous pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Couscous (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.

Relatively low in protein, a single cup of couscous contains 6 grams of protein, or about 12% of recommended daily values. ^[1]

To get the adequate amount of protein with couscous alone, you will need 8.4 cups of couscous (1320 grams) for an average female, or 10.1 cups of couscous for males. ^[4] That's over 1480 calories, and a lot of couscous! Pairing couscous with a richer protein source is a good idea.

Full nutritional profile for couscous
USDA Source: Couscous, cooked

Macronutrients in 1 cup (157g) of couscous:

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

To have adequate amounts of all nine essential amino acids with couscous alone, you will have to eat 15 cups of couscous (2342 grams) for an average person. ^[2]

That's about 77% more couscous 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 (157g) of couscous:

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 couscous.

A ratio of 0.7 cup of couscous (105g) and 2.4 carrots (174g) creates a complete protein profile. In fact, any ratio of more than 1.7:1 of carrot to couscous 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 couscous.

For example, 0.9 cup of couscous (143g) and 1.2 cups of crimini mushroom (101g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of crimini mushroom to couscous 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 couscous.

A ratio of 0.8 cup of couscous (121g) and 0.3 cup of pumpkin seeds (22g) creates a complete protein profile. In fact, any ratio of more than 0.18:1 of pumpkin seed to couscous will be complete.

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 couscous.

For example, 0.3 cup of couscous (52g) and 0.8 ounce of chia seeds (23g) make a complete amino acids profile. In fact, any ratio of more than 0.44:1 of chia seed to couscous 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 couscous.

A ratio of 0.5 cup of couscous (83g) and 0.4 cup of hedge mustard seeds (31g) creates a complete protein profile. In fact, any ratio of more than 0.38:1 of hedge mustard seed to couscous will be complete.

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 couscous.

For example, 0.9 cup of couscous (143g) and 9.8 tablespoons of yellow mustard (147g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1 to 1:23 for couscous 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 couscous.

A ratio of 0.8 cup of couscous (131g) and 3.2 tablespoons of dijon mustard (19g) creates a complete protein profile. In fact, any ratio of more than 0.15:1 of dijon mustard to couscous 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 couscous.

For example, 0.7 cup of couscous (112g) and 2 avocado (271g) make a complete amino acids profile. In fact, any ratio of more than 2.4:1 of avocado to couscous 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 couscous.

A ratio of 0.7 cup of couscous (105g) and 3.4 tablespoons of wheat germ (24g) creates a complete protein profile. In fact, any ratio of more than 0.23:1 of wheat germ to couscous 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 couscous.

For example, 0.6 cup of couscous (98g) and 1.5 cups of chestnut (213g) make a complete amino acids profile. In fact, any ratio of more than 2.2:1 of chestnut to couscous 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 couscous.

A ratio of 0.7 cup of couscous (105g) and 1.1 cups of lotus seeds (35g) creates a complete protein profile. In fact, any ratio of more than 0.34:1 of lotus seed to couscous 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 couscous.

For example, 1.1 cups of couscous (174g) and 0.5 cup of sour cream (104g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of sour cream to couscous 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 couscous.

A ratio of 0.9 cup of couscous (143g) and 0.7 cup of caramel (225g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.6 to 1:3 for couscous 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 couscous.

For example, 0.9 cup of couscous (143g) and 0.4 cup of yogurt (91g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:17 for couscous 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 couscous.

A ratio of 0.7 cup of couscous (112g) and 1.7 cups of mayonnaise (384g) creates a complete protein profile. In fact, any ratio of more than 3:1 of mayonnaise to couscous will be complete.

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