16 Complete Protein Pairings with Endive

Summary:

  • Endive contains a moderate amount of protein - about 1.1 grams per head.
  • However, endive provides only 7 of the 9 essential amino acids sufficiently - it is a little low on methionine and tryptophan.[1]
  • Endive pairs well with chia seeds, sesame seeds, pili nut, hedge mustard seeds or wild rice to create a complete protein profile. [2] More endive 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 endive, and found both vegan and vegetarian pairings with endive 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 endive source

Amount of Protein in Endive

A decent source of supplementary protein, a single head of endive contains 1.1 grams of protein, or about 2% of recommended daily values. [1]

To get the adequate amount of protein with endive alone, you will need 47 heads of endive (4000 grams) for an average female, or 56 heads of endive for males. [4] That's about 680 calories, and a lot of endive! Supplementing endive with food higher in protein is a good idea.

Full nutritional profile for endive
USDA Source: Endive, raw

Macronutrients in 1 head (85g) of endive:

% of RDV Amount
Calories
0.7% 14 kCal
Carbohydrates
0% -
Total fat
0.3% 0.2 grams
Protein
2.1% 1.1 grams

Essential Amino Acids in Endive

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

To have adequate amounts of all nine essential amino acids with endive alone, you will have to eat 72 heads of endive (6143 grams) for an average person. [2]

That's about 54% more endive to compensate for the lack of methionine and tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 head (85g) of endive:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2.1% 1.063g
Histidine
3.1% 0.02g
Isoleucine
7.1% 0.061g
Leucine
4.4% 0.083g
Lysine
3.1% 0.054g
Methionine
1.4% 0.012g
Phenylalanine
3% 0.045g
Threonine
4.7% 0.043g
Tryptophan
1.6% 0.004g
Valine
5% 0.054g

More Complete Protein with Endive

Top vegan pairings with endive include:
  1. Chia Seeds
  2. Sesame Seeds
  3. Pili Nut
  4. Hedge Mustard Seeds
  5. Wild Rice
  6. Crimini Mushroom
  7. Hemp Seeds
  8. Pumpkin Seeds
  9. Poppy Seeds
  10. Sunflower Seeds
  11. Flaxseeds
  12. Spirulina
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with endive. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Half and Half
  4. Heavy Cream

Vegan 1. Chia Seeds and Endive


image of chia seeds
image of endive

A reasonable source of supplementary protein, chia seed is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 0.3 ounce of chia seeds (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:4 for endive to chia seed by weight.

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

Table of amino acids of 5 head endive and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
13.3% 6.6g
Histidine
22.2% 0.14g
Isoleucine
43% 0.37g
Leucine
27.8% 0.53g
Lysine
20.2% 0.34g
Methionine
12.4% 0.11g
Phenylalanine
20.5% 0.31g
Threonine
29.9% 0.27g
Tryptophan
21.5% 0.06g
Valine
31.8% 0.34g

Vegan 2. Sesame Seeds and Endive


image of sesame seeds
image of endive

Sesame seed is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 5 heads of endive (425g) and 0.9 tablespoon of sesame seeds (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for endive 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 5 head endive and 0.9 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.7% 6.8g
Histidine
22.6% 0.14g
Isoleucine
43.2% 0.37g
Leucine
28.2% 0.53g
Lysine
18.5% 0.32g
Methionine
12.7% 0.11g
Phenylalanine
20.5% 0.31g
Threonine
30.6% 0.28g
Tryptophan
20.9% 0.05g
Valine
32.6% 0.35g

Vegan 3. Pili Nut and Endive


image of pili nut
image of endive

A reasonable source of supplementary protein, pili nut is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 1.5 tablespoons of pili nut (12g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for endive to pili nut by weight.

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

Table of amino acids of 5 head endive and 1.5 tbsp pili nut :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
13.1% 6.6g
Histidine
20.2% 0.13g
Isoleucine
42.1% 0.36g
Leucine
27.5% 0.52g
Lysine
18.2% 0.31g
Methionine
12.2% 0.11g
Phenylalanine
19% 0.28g
Threonine
28.8% 0.26g
Tryptophan
16.6% 0.04g
Valine
32.3% 0.35g

Vegan 4. Hedge Mustard Seeds and Endive


image of hedge mustard seeds
image of endive

Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 3.3 heads of endive (283g) and 3.2 tablespoons of hedge mustard seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:16 for endive to hedge mustard seed by weight.

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

Table of amino acids of 3.3 head endive and 3.2 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
10.7% 5.3g
Histidine
18% 0.11g
Isoleucine
34.8% 0.3g
Leucine
24.3% 0.46g
Lysine
17.4% 0.3g
Methionine
9.9% 0.09g
Phenylalanine
15.9% 0.24g
Threonine
27% 0.24g
Tryptophan
20.5% 0.05g
Valine
26.1% 0.28g

Vegan 5. Wild Rice and Endive


image of wild rice
image of endive

A reasonable source of supplementary protein, wild rice is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 0.3 cup of wild rice (47g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:0.01 for endive to wild rice by weight.

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

Table of amino acids of 5 head endive and 0.3 cup wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
23.2% 0.15g
Isoleucine
44.7% 0.38g
Leucine
28.9% 0.55g
Lysine
20.3% 0.35g
Methionine
13.4% 0.12g
Phenylalanine
21.2% 0.32g
Threonine
30.2% 0.27g
Tryptophan
17% 0.04g
Valine
34.8% 0.38g

Vegan 6. Crimini Mushroom and Endive


image of crimini mushroom
image of endive

Crimini mushroom is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 2.5 heads of endive (213g) and 1.9 cups of crimini mushroom (161g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of crimini mushroom to endive will be complete.

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

Table of amino acids of 2.5 head endive and 1.9 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
24.9% 0.16g
Isoleucine
36.3% 0.31g
Leucine
24% 0.45g
Lysine
31.6% 0.54g
Methionine
12.4% 0.11g
Phenylalanine
18% 0.27g
Threonine
32% 0.29g
Tryptophan
38.8% 0.1g
Valine
29.5% 0.32g

Vegan 7. Hemp Seeds and Endive


image of hemp seeds
image of endive

A great source of protein, hemp seed is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 0.6 tablespoon of hemp seeds (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for endive to hemp seed by weight.

Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled

Table of amino acids of 5 head endive and 0.6 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
24.7% 0.16g
Isoleucine
44.5% 0.38g
Leucine
28.9% 0.55g
Lysine
20.1% 0.34g
Methionine
13.4% 0.12g
Phenylalanine
20.9% 0.31g
Threonine
32.1% 0.29g
Tryptophan
16.7% 0.04g
Valine
34.7% 0.37g

Vegan 8. Pumpkin Seeds and Endive


image of pumpkin seeds
image of endive

Pumpkin seed is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 3.3 heads of endive (283g) and 3.6 tablespoons of pumpkin seeds (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:15 for endive to pumpkin seed by weight.

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

Table of amino acids of 3.3 head endive and 3.6 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
22% 0.14g
Isoleucine
39.5% 0.34g
Leucine
26.5% 0.5g
Lysine
22% 0.38g
Methionine
11.5% 0.1g
Phenylalanine
18.9% 0.28g
Threonine
26.5% 0.24g
Tryptophan
23.3% 0.06g
Valine
36.2% 0.39g

Vegan 9. Poppy Seeds and Endive


image of poppy seeds
image of endive

A reasonable source of supplementary protein, poppy seed is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 5.1 teaspoons of poppy seeds (14g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:7 for endive to poppy seed by weight.

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

Table of amino acids of 5 head endive and 5.1 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
15.7% 7.9g
Histidine
26.1% 0.16g
Isoleucine
49.1% 0.42g
Leucine
32% 0.6g
Lysine
23.6% 0.4g
Methionine
15.2% 0.13g
Phenylalanine
22.3% 0.33g
Threonine
34.4% 0.31g
Tryptophan
18.2% 0.05g
Valine
39.2% 0.42g

Vegan 10. Sunflower Seeds and Endive


image of sunflower seeds
image of endive

Sunflower seed is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 3.3 heads of endive (283g) and 6.3 teaspoons of sunflower seeds (18g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.06 for endive to sunflower seed by weight.

Full nutritional profile for sunflower seeds
USDA Source: Seeds, sunflower seed kernels, toasted, without salt

Table of amino acids of 3.3 head endive and 6.3 tsp sunflower seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
13.1% 6.6g
Histidine
23.6% 0.15g
Isoleucine
41.2% 0.35g
Leucine
26.3% 0.5g
Lysine
17.7% 0.3g
Methionine
12.2% 0.11g
Phenylalanine
20.4% 0.3g
Threonine
29.4% 0.26g
Tryptophan
23.2% 0.06g
Valine
32.6% 0.35g

Vegan 11. Flaxseeds and Endive


image of flaxseeds
image of endive

A reasonable source of supplementary protein, flaxseed is high in methionine and tryptophan, which is complementary to endive.

A ratio of 3.3 heads of endive (283g) and 2.2 tablespoons of flaxseeds (22g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:24 for endive to flaxseed by weight.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 3.3 head endive and 2.2 tbsp flaxseeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
15.3% 7.6g
Histidine
27.1% 0.17g
Isoleucine
47% 0.4g
Leucine
29.3% 0.55g
Lysine
21.7% 0.37g
Methionine
14.2% 0.12g
Phenylalanine
24.4% 0.36g
Threonine
34.8% 0.31g
Tryptophan
30.9% 0.08g
Valine
38.7% 0.42g

Vegan 12. Spirulina and Endive


image of spirulina
image of endive

Spirulina is a great source of protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 2.5 heads of endive (213g) and 0.8 tablespoon of spirulina (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:11 for endive to spirulina by weight.

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

Table of amino acids of 2.5 head endive and 0.8 tbsp spirulina :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
11.8% 5.9g
Histidine
17.4% 0.11g
Isoleucine
38.7% 0.33g
Leucine
25.7% 0.49g
Lysine
17.7% 0.3g
Methionine
10.9% 0.09g
Phenylalanine
18% 0.27g
Threonine
30.3% 0.27g
Tryptophan
24.1% 0.06g
Valine
30.6% 0.33g

Vegetarian 13. Mayonnaise and Endive


image of mayonnaise
image of endive

Low in protein, mayonnaise is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 0.6 cup of mayonnaise (131g) creates a complete protein profile. In fact, any ratio of more than 0.31:1 of mayonnaise to endive will be complete.

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

Table of amino acids of 5 head endive and 0.6 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
13.1% 6.6g
Histidine
20.9% 0.13g
Isoleucine
45.5% 0.39g
Leucine
28.6% 0.54g
Lysine
21.2% 0.36g
Methionine
12.3% 0.11g
Phenylalanine
20.1% 0.3g
Threonine
31.6% 0.28g
Tryptophan
16.7% 0.04g
Valine
33.8% 0.36g

Vegetarian 14. Sour Cream and Endive


image of sour cream
image of endive

Sour cream is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 5 heads of endive (425g) and 0.3 cup of sour cream (66g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:31 for endive to sour cream by weight.

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

Table of amino acids of 5 head endive and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
25.1% 0.16g
Isoleucine
48.1% 0.41g
Leucine
33.3% 0.63g
Lysine
26.3% 0.45g
Methionine
12.9% 0.11g
Phenylalanine
22.1% 0.33g
Threonine
34% 0.31g
Tryptophan
18.8% 0.05g
Valine
36.7% 0.4g

Vegetarian 15. Half and Half and Endive


image of half and half
image of endive

A reasonable source of supplementary protein, half and half is high in methionine and tryptophan, which is complementary to endive.

A ratio of 3.3 heads of endive (283g) and 0.3 cup of half and half (75g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:1.9 for endive to half and half by weight.

Full nutritional profile for half and half
USDA Source: Cream, fluid, half and half

Table of amino acids of 3.3 head endive and 0.3 cup half and half :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
11.8% 5.9g
Histidine
19% 0.12g
Isoleucine
37.7% 0.32g
Leucine
24.9% 0.47g
Lysine
16.4% 0.28g
Methionine
11% 0.09g
Phenylalanine
17.3% 0.26g
Threonine
27.3% 0.25g
Tryptophan
26.5% 0.07g
Valine
29.5% 0.32g

Vegetarian 16. Heavy Cream and Endive


image of heavy cream
image of endive

Heavy cream is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 3.3 heads of endive (283g) and 0.7 cup of heavy cream (84g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.3 to 1:0.12 for endive to heavy cream by weight.

Full nutritional profile for heavy cream
USDA Source: Cream, fluid, heavy whipping

Table of amino acids of 3.3 head endive and 0.7 cup heavy cream :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
11.9% 5.9g
Histidine
19.1% 0.12g
Isoleucine
38% 0.33g
Leucine
25.1% 0.47g
Lysine
16.5% 0.28g
Methionine
11% 0.09g
Phenylalanine
17.4% 0.26g
Threonine
27.5% 0.25g
Tryptophan
26.7% 0.07g
Valine
29.8% 0.32g


Complete Protein Pairings

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