16 Complete Protein Pairings with Edamame

Summary:

  • Edamame is high in protein - about 18.5 grams per cup.
  • However, edamame provides only 6 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, methionine and valine.[1]
  • Edamame pairs well with carrots, brazil nut, pumpkin seeds, pili nut or chia seeds to create a complete protein profile. [2] More edamame 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 edamame, and found both vegan and vegetarian pairings with edamame 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 edamame source

Amount of Protein in Edamame

A great source of protein, a single cup of edamame contains 18.5 grams of protein, or about 37% of recommended daily values. [1]

To get the adequate amount of protein with edamame alone, you will need 2.7 cups of edamame (420 grams) for an average female, or 3.3 cups of edamame for males. [4] That's about 508 calories.

Full nutritional profile for edamame
USDA Source: Edamame, frozen, prepared

Macronutrients in 1 cup (155g) of edamame:

% of RDV Amount
Calories
9.4% 188 kCal
Carbohydrates
0% -
Total fat
12.6% 8.1 grams
Protein
36.9% 18.5 grams

Essential Amino Acids in Edamame

Edamame contains abundant amounts of 6 out of the nine essential amino acids. Proportionally, edamame is a little short on isoleucine, methionine and valine.[1]

To have adequate amounts of all nine essential amino acids with edamame alone, you will have to eat 3.9 cups of edamame (610 grams) for an average person. [2]

That's about 45% more edamame to compensate for the lack of isoleucine, methionine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (155g) of edamame:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
36.9% 18.461g
Histidine
65.7% 0.414g
Isoleucine
54.1% 0.465g
Leucine
61.1% 1.155g
Lysine
67.5% 1.155g
Methionine
25.4% 0.219g
Phenylalanine
50.8% 0.756g
Threonine
57% 0.513g
Tryptophan
75.1% 0.195g
Valine
46.5% 0.502g

More Complete Protein with Edamame

Top vegan pairings with edamame include:
  1. Carrots
  2. Brazil Nut
  3. Pumpkin Seeds
  4. Pili Nut
  5. Chia Seeds
  6. Nori
  7. Hedge Mustard Seeds
  8. Spirulina
  9. Poppy Seeds
  10. Sesame Seeds
  11. Lotus Seeds
  12. Wild Rice
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with edamame. These include:
  1. Caramel
  2. Mayonnaise
  3. Sour Cream
  4. Yogurt

Vegan 1. Carrots and Edamame


image of carrots
image of edamame

Low in protein, carrot is high in isoleucine, methionine and valine, which is complementary to edamame.

A ratio of 2.1 tablespoons of edamame (20g) and 2.8 carrots (200g) creates a complete protein profile. In fact, any ratio of more than 10:1 of carrot to edamame will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2.1 tbsp edamame and 2.8 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
8.6% 4.3g
Histidine
21.3% 0.13g
Isoleucine
25% 0.21g
Leucine
18.8% 0.36g
Lysine
20.7% 0.35g
Methionine
8% 0.07g
Phenylalanine
14.9% 0.22g
Threonine
49.9% 0.45g
Tryptophan
19.1% 0.05g
Valine
18.9% 0.2g

Vegan 2. Brazil Nut and Edamame


image of brazil nut
image of edamame

Brazil nut is a reasonable source of supplementary protein, and is high in isoleucine, methionine and valine, complementing the profile of edamame.

For example, 0.3 cup of edamame (46g) and 3.9 tablespoons of brazil nut (32g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:4 for edamame to brazil nut by weight.

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

Table of amino acids of 0.3 cup edamame and 3.9 tbsp brazil nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
20% 10g
Histidine
40.1% 0.25g
Isoleucine
35.2% 0.3g
Leucine
38.1% 0.72g
Lysine
29% 0.5g
Methionine
49.4% 0.42g
Phenylalanine
28.7% 0.43g
Threonine
29.8% 0.27g
Tryptophan
38.7% 0.1g
Valine
36.2% 0.39g

Vegan 3. Pumpkin Seeds and Edamame


image of pumpkin seeds
image of edamame

A reasonable source of supplementary protein, pumpkin seed is high in isoleucine, methionine and valine, which is complementary to edamame.

A ratio of 0.3 cup of edamame (48g) and 0.3 cup of pumpkin seeds (20g) creates a complete protein profile. In fact, any ratio of more than 0.42:1 of pumpkin seed to edamame 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 0.3 cup edamame and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19% 9.5g
Histidine
37% 0.23g
Isoleucine
39.2% 0.34g
Leucine
35.8% 0.68g
Lysine
37.4% 0.64g
Methionine
17.7% 0.15g
Phenylalanine
28.3% 0.42g
Threonine
33.1% 0.3g
Tryptophan
48.7% 0.13g
Valine
42.3% 0.46g

Vegan 4. Pili Nut and Edamame


image of pili nut
image of edamame

Pili nut is a reasonable source of supplementary protein, and is high in isoleucine, methionine and valine, complementing the profile of edamame.

For example, 0.4 cup of edamame (57g) and 3.9 tablespoons of pili nut (29g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:3 for edamame to pili nut by weight.

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

Table of amino acids of 0.4 cup edamame and 3.9 tbsp pili nut :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
20% 10g
Histidine
36.1% 0.23g
Isoleucine
36.4% 0.31g
Leucine
36.3% 0.69g
Lysine
31.3% 0.54g
Methionine
22.8% 0.2g
Phenylalanine
28.5% 0.42g
Threonine
34.3% 0.31g
Tryptophan
49% 0.13g
Valine
36.1% 0.39g

Vegan 5. Chia Seeds and Edamame


image of chia seeds
image of edamame

A reasonable source of supplementary protein, chia seed is high in isoleucine, methionine and valine, which is complementary to edamame.

A ratio of 0.3 cup of edamame (39g) and 0.6 ounce of chia seeds (18g) creates a complete protein profile. In fact, any ratio of more than 0.47:1 of chia seed to edamame will be complete.

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

Table of amino acids of 0.3 cup edamame and 0.6 oz chia seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
31.6% 0.2g
Isoleucine
30.3% 0.26g
Leucine
28.4% 0.54g
Lysine
27.1% 0.46g
Methionine
18.7% 0.16g
Phenylalanine
25% 0.37g
Threonine
28.5% 0.26g
Tryptophan
49.1% 0.13g
Valine
27.5% 0.3g

Vegan 6. Nori and Edamame


image of nori
image of edamame

Nori is a reasonable source of supplementary protein, and is high in isoleucine, methionine and valine, complementing the profile of edamame.

For example, 0.5 cup of edamame (74g) and 27.2 sheets of nori (71g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of nori to edamame will be complete.

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

Table of amino acids of 0.5 cup edamame and 27.2 sheet nori :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
25.8% 12.9g
Histidine
47% 0.3g
Isoleucine
47% 0.4g
Leucine
47.8% 0.9g
Lysine
41.3% 0.71g
Methionine
24% 0.21g
Phenylalanine
37.1% 0.55g
Threonine
45.3% 0.41g
Tryptophan
47.5% 0.12g
Valine
48.4% 0.52g

Vegan 7. Hedge Mustard Seeds and Edamame


image of hedge mustard seeds
image of edamame

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

A ratio of 0.3 cup of edamame (44g) and 0.4 cup of hedge mustard seeds (27g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of hedge mustard seed to edamame will be complete.

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

Table of amino acids of 0.3 cup edamame and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
17.1% 8.6g
Histidine
32.8% 0.21g
Isoleucine
35.9% 0.31g
Leucine
35.1% 0.66g
Lysine
32.1% 0.55g
Methionine
17.1% 0.15g
Phenylalanine
25.1% 0.37g
Threonine
37.1% 0.33g
Tryptophan
49.2% 0.13g
Valine
31% 0.33g

Vegan 8. Spirulina and Edamame


image of spirulina
image of edamame

Spirulina is a great source of protein, and is high in isoleucine, methionine and valine, complementing the profile of edamame.

For example, 0.3 cup of edamame (39g) and 1.2 tablespoons of spirulina (8g) make a complete amino acids profile. In fact, any ratio of more than 0.22:1 of spirulina to edamame will be complete.

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

Table of amino acids of 0.3 cup edamame and 1.2 tbsp spirulina :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
18.9% 9.5g
Histidine
31% 0.2g
Isoleucine
45% 0.39g
Leucine
37.4% 0.71g
Lysine
31.8% 0.54g
Methionine
17.6% 0.15g
Phenylalanine
28.4% 0.42g
Threonine
42.1% 0.38g
Tryptophan
49% 0.13g
Valine
39.1% 0.42g

Vegan 9. Poppy Seeds and Edamame


image of poppy seeds
image of edamame

A reasonable source of supplementary protein, poppy seed is high in isoleucine, methionine and valine, which is complementary to edamame.

A ratio of 0.4 cup of edamame (67g) and 8.7 teaspoons of poppy seeds (24g) creates a complete protein profile. In fact, any ratio of more than 0.36:1 of poppy seed to edamame will be complete.

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

Table of amino acids of 0.4 cup edamame and 8.7 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
24.8% 12.4g
Histidine
46.7% 0.29g
Isoleucine
46.6% 0.4g
Leucine
43.5% 0.82g
Lysine
42.9% 0.73g
Methionine
25.2% 0.22g
Phenylalanine
34.4% 0.51g
Threonine
43.3% 0.39g
Tryptophan
49.8% 0.13g
Valine
44.8% 0.48g

Vegan 10. Sesame Seeds and Edamame


image of sesame seeds
image of edamame

Sesame seed is a reasonable source of supplementary protein, and is high in isoleucine, methionine and valine, complementing the profile of edamame.

For example, 0.3 cup of edamame (41g) and 2.1 tablespoons of sesame seeds (20g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:30 for edamame to sesame seed by weight.

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

Table of amino acids of 0.3 cup edamame and 2.1 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
16.6% 8.3g
Histidine
33.4% 0.21g
Isoleucine
31.5% 0.27g
Leucine
30% 0.57g
Lysine
24.2% 0.41g
Methionine
19.9% 0.17g
Phenylalanine
25.6% 0.38g
Threonine
30.9% 0.28g
Tryptophan
48.8% 0.13g
Valine
30% 0.32g

Vegan 11. Lotus Seeds and Edamame


image of lotus seeds
image of edamame

A reasonable source of supplementary protein, lotus seed is high in isoleucine, methionine and valine, which is complementary to edamame.

A ratio of 2 tablespoons of edamame (19g) and 1.5 cups of lotus seeds (48g) creates a complete protein profile. In fact, any ratio of more than 2.5:1 of lotus seed to edamame will be complete.

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

Table of amino acids of 2 tbsp edamame and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
19.3% 9.6g
Histidine
40.7% 0.26g
Isoleucine
49.2% 0.42g
Leucine
38.3% 0.72g
Lysine
35.9% 0.61g
Methionine
18% 0.15g
Phenylalanine
30.9% 0.46g
Threonine
46.7% 0.42g
Tryptophan
49.8% 0.13g
Valine
49.6% 0.54g

Vegan 12. Wild Rice and Edamame


image of wild rice
image of edamame

Wild rice is a reasonable source of supplementary protein, and is high in isoleucine, methionine and valine, complementing the profile of edamame.

For example, 0.4 cup of edamame (60g) and 0.7 cup of wild rice (111g) make a complete amino acids profile. In fact, any ratio of more than 1.9:1 of wild rice to edamame will be complete.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Table of amino acids of 0.4 cup edamame and 0.7 cup wild rice :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
23.1% 11.5g
Histidine
43.6% 0.27g
Isoleucine
42.4% 0.36g
Leucine
39.7% 0.75g
Lysine
37% 0.63g
Methionine
25.1% 0.22g
Phenylalanine
34.1% 0.51g
Threonine
37.6% 0.34g
Tryptophan
49.8% 0.13g
Valine
41.7% 0.45g

Vegetarian 13. Caramel and Edamame


image of caramel
image of edamame

Low in protein, caramel is high in isoleucine, methionine and valine, which is complementary to edamame.

A ratio of 0.5 cup of edamame (78g) and 0.7 cup of caramel (220g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2.8 to 1:20 for edamame to caramel by weight.

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

Table of amino acids of 0.5 cup edamame and 0.7 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
23.8% 11.9g
Histidine
46.8% 0.29g
Isoleucine
49.8% 0.43g
Leucine
47.3% 0.89g
Lysine
48.8% 0.83g
Methionine
22.2% 0.19g
Phenylalanine
35.9% 0.53g
Threonine
44.6% 0.4g
Tryptophan
37.6% 0.1g
Valine
43.2% 0.47g

Vegetarian 14. Mayonnaise and Edamame


image of mayonnaise
image of edamame

Mayonnaise is low in protein, and is high in isoleucine, methionine and valine, complementing the profile of edamame.

For example, 0.4 cup of edamame (67g) and 1.2 cups of mayonnaise (261g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of mayonnaise to edamame will be complete.

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

Table of amino acids of 0.4 cup edamame and 1.2 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
21.1% 10.5g
Histidine
39.4% 0.25g
Isoleucine
43.3% 0.37g
Leucine
39.7% 0.75g
Lysine
40.4% 0.69g
Methionine
21.7% 0.19g
Phenylalanine
32.1% 0.48g
Threonine
40.8% 0.37g
Tryptophan
49.7% 0.13g
Valine
38.1% 0.41g

Vegetarian 15. Sour Cream and Edamame


image of sour cream
image of edamame

A reasonable source of supplementary protein, sour cream is high in isoleucine, methionine and valine, which is complementary to edamame.

A ratio of 0.4 cup of edamame (67g) and 0.5 cup of sour cream (96g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of sour cream to edamame will be complete.

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

Table of amino acids of 0.4 cup edamame and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
20.7% 10.4g
Histidine
42.6% 0.27g
Isoleucine
41.7% 0.36g
Leucine
42.9% 0.81g
Lysine
44.8% 0.77g
Methionine
19.7% 0.17g
Phenylalanine
32.2% 0.48g
Threonine
39.9% 0.36g
Tryptophan
48.1% 0.13g
Valine
37.5% 0.41g

Vegetarian 16. Yogurt and Edamame


image of yogurt
image of edamame

Yogurt is a reasonable source of supplementary protein, and is high in isoleucine, methionine and valine, complementing the profile of edamame.

For example, 0.5 cup of edamame (78g) and 0.3 cup of yogurt (83g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of yogurt to edamame will be complete.

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

Table of amino acids of 0.5 cup edamame and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
24.3% 12.1g
Histidine
44.2% 0.28g
Isoleucine
45.4% 0.39g
Leucine
46% 0.87g
Lysine
48.9% 0.84g
Methionine
22.6% 0.19g
Phenylalanine
36% 0.54g
Threonine
41.7% 0.37g
Tryptophan
44% 0.11g
Valine
45.4% 0.49g


Complete Protein Pairings

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