16 Complete Protein Pairings with Egg Noodles

Summary:

• Egg noodle is low in protein - about 7.3 grams per cup.
• In addition, egg noodle provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.^[1]
• Egg noodle pairs well with cauliflower, carrots, watermelon, crimini mushroom or nutritional yeast to create a complete protein profile. ^[2] More egg noodle pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Egg Noodles (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 egg noodles contains 7.3 grams of protein, or about 15% of recommended daily values. ^[1]

To get the adequate amount of protein with egg noodles alone, you will need 6.9 cups of egg noodles (1100 grams) for an average female, or 8.3 cups of egg noodles for males. ^[4] That's over 1520 calories, and a lot of egg noodle! Pairing egg noodle with a richer protein source is a good idea.

Full nutritional profile for egg noodles
USDA Source: Noodles, egg, cooked, enriched, with added salt

Macronutrients in 1 cup (160g) of egg noodles:

Proportionally, egg noodle does contain abundant amounts of 8 out of the nine essential amino acids. However, egg noodle is a little short on lysine.^[1]

To have adequate amounts of all nine essential amino acids with egg noodle alone, you will have to eat 7.8 cups of egg noodles (1248 grams) for an average person. ^[2]

That's about 13% more egg noodle to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (160g) of egg noodles:

1. Cauliflower
2. Carrots
3. Watermelon
4. Crimini Mushroom
5. Nutritional Yeast
6. Mango
7. Pumpkin Seeds
8. Dijon Mustard
9. Yellow Mustard
10. Black Beans
11. Kidney Beans
12. Mung Bean

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

Low in protein, cauliflower is high in lysine, which is complementary to egg noodle.

A ratio of 1.1 cups of egg noodles (178g) and 0.1 head of cauliflower (93g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:0.11 for egg noodle to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Carrot is low in protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.8 cup of egg noodles (123g) and 2 carrots (141g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of carrot to egg noodle will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Low in protein, watermelon is high in lysine, which is complementary to egg noodle.

A ratio of 1.1 cups of egg noodles (178g) and 2.3 cups of watermelon (350g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2 to 1:7 for egg noodle to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of egg noodle.

For example, 1.1 cups of egg noodles (178g) and 1 cup of crimini mushroom (87g) make a complete amino acids profile. In fact, any ratio of more than 0.49:1 of crimini mushroom to egg noodle will be complete.

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

A great source of protein, nutritional yeast is high in lysine, which is complementary to egg noodle.

A ratio of 0.9 cup of egg noodles (145g) and 0.6 tablespoon of nutritional yeast (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.16 for egg noodle to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Mango is low in protein, and is high in lysine, complementing the profile of egg noodle.

For example, 1 cup of egg noodles (160g) and 1.1 mango (374g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:2.3 to 1:2.9 for egg noodle to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

A reasonable source of supplementary protein, pumpkin seed is high in lysine, which is complementary to egg noodle.

A ratio of 0.8 cup of egg noodles (133g) and 0.3 cup of pumpkin seeds (16g) creates a complete protein profile. In fact, any ratio of more than 0.12:1 of pumpkin seed to egg noodle will be complete.

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

Dijon mustard is a great source of protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.8 cup of egg noodles (133g) and 2.3 tablespoons of dijon mustard (14g) make a complete amino acids profile. In fact, any ratio of more than 0.1:1 of dijon mustard to egg noodle will be complete.

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

A reasonable source of supplementary protein, yellow mustard is high in lysine, which is complementary to egg noodle.

A ratio of 0.9 cup of egg noodles (145g) and 6.9 tablespoons of yellow mustard (103g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:10 for egg noodle to yellow mustard by weight.

Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow

Black bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.8 cup of egg noodles (133g) and 0.3 cup of black beans (60g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.45 to 1:0.28 for egg noodle to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

A reasonable source of supplementary protein, kidney bean is high in lysine, which is complementary to egg noodle.

A ratio of 0.8 cup of egg noodles (133g) and 0.3 cup of kidney beans (45g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:0.23 for egg noodle to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Mung bean is a great source of protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.8 cup of egg noodles (133g) and 1.2 tablespoons of mung bean (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:0.01 for egg noodle to mung bean by weight.

Full nutritional profile for mung bean
USDA Source: Mung beans, mature seeds, raw

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to egg noodle.

A ratio of 1 cup of egg noodles (160g) and 0.3 cup of sour cream (66g) creates a complete protein profile. In fact, any ratio of more than 0.41:1 of sour cream to egg noodle will be complete.

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

Caramel is low in protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.9 cup of egg noodles (145g) and 0.5 cup of caramel (158g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:1.3 for egg noodle to caramel by weight.

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

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to egg noodle.

A ratio of 0.9 cup of egg noodles (145g) and 0.3 cup of yogurt (64g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.44 to 1:7 for egg noodle to yogurt by weight.

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

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.9 cup of egg noodles (145g) and 0.3 cup of milk (78g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of milk to egg noodle will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D