16 Complete Protein Pairings with English Muffin

Summary:

  • English muffin is low in protein - about 5 grams per muffin.
  • In addition, english muffin provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • English muffin pairs well with carrots, crimini mushroom, nutritional yeast, pumpkin seeds or dijon mustard to create a complete protein profile. [2] More english muffin 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 english muffin, and found both vegan and vegetarian pairings with english muffin 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 english muffin source

Amount of Protein in English Muffin

Relatively low in protein, a single english muffin contains 5 grams of protein, or about 10% of recommended daily values. [1]

To get the adequate amount of protein with english muffin alone, you will need 10.1 english muffin (570 grams) for an average female, or 12 english muffin for males. [4] That's over 1280 calories. Pairing english muffin with a richer protein source is a good idea.

Full nutritional profile for english muffin
USDA Source: Muffins, English, wheat

Macronutrients in 1 muffin (57g) of english muffin:

% of RDV Amount
Calories
6.4% 127 kCal
Carbohydrates
0% -
Total fat
1.8% 1.1 grams
Protein
9.9% 5 grams

Essential Amino Acids in English Muffin

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

To have adequate amounts of all nine essential amino acids with english muffin alone, you will have to eat 11 english muffin (633 grams) for an average person. [2]

That's about 11% more english muffin to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 muffin (57g) of english muffin:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
9.9% 4.959g
Histidine
17.5% 0.11g
Isoleucine
22.6% 0.194g
Leucine
18% 0.34g
Lysine
9% 0.154g
Methionine
9.6% 0.083g
Phenylalanine
15.8% 0.235g
Threonine
16.8% 0.152g
Tryptophan
24.6% 0.064g
Valine
20.6% 0.223g

More Complete Protein with English Muffin

Top vegan pairings with english muffin include:
  1. Carrots
  2. Crimini Mushroom
  3. Nutritional Yeast
  4. Pumpkin Seeds
  5. Dijon Mustard
  6. Yellow Mustard
  7. White Beans
  8. Hedge Mustard Seeds
  9. Avocado
  10. Lotus Seeds
  11. Wheat Germ
  12. Cinnamon
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with english muffin. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Carrots and English Muffin


image of carrots
image of english muffin

Low in protein, carrot is high in lysine, which is complementary to english muffin.

A ratio of 1.1 english muffin (63g) and 1.8 carrots (131g) creates a complete protein profile. In fact, any ratio of more than 2.1:1 of carrot to english muffin will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.1 muffin english muffin and 1.8 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
13.5% 6.7g
Histidine
27.7% 0.17g
Isoleucine
36.9% 0.32g
Leucine
27.1% 0.51g
Lysine
17.8% 0.3g
Methionine
13.7% 0.12g
Phenylalanine
22.9% 0.34g
Threonine
46.6% 0.42g
Tryptophan
33.3% 0.09g
Valine
31.3% 0.34g

Vegan 2. Crimini Mushroom and English Muffin


image of crimini mushroom
image of english muffin

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

For example, 1.3 english muffin (71g) and 0.7 cup of crimini mushroom (63g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of crimini mushroom to english muffin will be complete.

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

Table of amino acids of 1.3 muffin english muffin and 0.7 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
15.5% 7.8g
Histidine
28.5% 0.18g
Isoleucine
35.5% 0.31g
Leucine
27.5% 0.52g
Lysine
20.5% 0.35g
Methionine
15.5% 0.13g
Phenylalanine
23.8% 0.35g
Threonine
28.9% 0.26g
Tryptophan
44.2% 0.11g
Valine
32.5% 0.35g

Vegan 3. Nutritional Yeast and English Muffin


image of nutritional yeast
image of english muffin

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

A ratio of 1.4 english muffin (81g) and 0.6 tablespoon of nutritional yeast (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.03 for english muffin to nutritional yeast by weight.

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

Table of amino acids of 1.4 muffin english muffin and 0.6 tbsp nutritional yeast :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19.7% 9.9g
Histidine
34.8% 0.22g
Isoleucine
47.3% 0.41g
Leucine
36.3% 0.69g
Lysine
26% 0.44g
Methionine
18.4% 0.16g
Phenylalanine
30.6% 0.46g
Threonine
39.2% 0.35g
Tryptophan
49.3% 0.13g
Valine
44.1% 0.48g

Vegan 4. Pumpkin Seeds and English Muffin


image of pumpkin seeds
image of english muffin

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of english muffin.

For example, 1.1 english muffin (63g) and 3.5 tablespoons of pumpkin seeds (14g) make a complete amino acids profile. In fact, any ratio of more than 0.22:1 of pumpkin seed to english muffin 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 1.1 muffin english muffin and 3.5 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
16.3% 8.1g
Histidine
30.9% 0.19g
Isoleucine
40.8% 0.35g
Leucine
31.7% 0.6g
Lysine
21.4% 0.37g
Methionine
17.5% 0.15g
Phenylalanine
26.3% 0.39g
Threonine
29.4% 0.26g
Tryptophan
45% 0.12g
Valine
42.4% 0.46g

Vegan 5. Dijon Mustard and English Muffin


image of dijon mustard
image of english muffin

A great source of protein, dijon mustard is high in lysine, which is complementary to english muffin.

A ratio of 1.3 english muffin (71g) and 2.2 tablespoons of dijon mustard (13g) creates a complete protein profile. In fact, any ratio of more than 0.18:1 of dijon mustard to english muffin will be complete.

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

Table of amino acids of 1.3 muffin english muffin and 2.2 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
40% 0.25g
Isoleucine
46.2% 0.4g
Leucine
36.8% 0.7g
Lysine
25.3% 0.43g
Methionine
19.3% 0.17g
Phenylalanine
30% 0.45g
Threonine
33.2% 0.3g
Tryptophan
43.5% 0.11g
Valine
44% 0.48g

Vegan 6. Yellow Mustard and English Muffin


image of yellow mustard
image of english muffin

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of english muffin.

For example, 1.4 english muffin (81g) and 7 tablespoons of yellow mustard (104g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.3 to 1:15 for english muffin to yellow mustard by weight.

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

Table of amino acids of 1.4 muffin english muffin and 7 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
22% 11g
Histidine
44.6% 0.28g
Isoleucine
50% 0.43g
Leucine
41.8% 0.79g
Lysine
29% 0.5g
Methionine
22.9% 0.2g
Phenylalanine
33.8% 0.5g
Threonine
43.5% 0.39g
Tryptophan
38.7% 0.1g
Valine
47.7% 0.52g

Vegan 7. White Beans and English Muffin


image of white beans
image of english muffin

A reasonable source of supplementary protein, white bean is high in lysine, which is complementary to english muffin.

A ratio of 1.3 english muffin (71g) and 3.1 tablespoons of white beans (51g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:0.1 for english muffin to white bean by weight.

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

Table of amino acids of 1.3 muffin english muffin and 3.1 tbsp white beans :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
19.8% 9.9g
Histidine
38.2% 0.24g
Isoleucine
47.2% 0.41g
Leucine
38.1% 0.72g
Lysine
26.1% 0.45g
Methionine
18.5% 0.16g
Phenylalanine
33.1% 0.49g
Threonine
38.3% 0.35g
Tryptophan
47.5% 0.12g
Valine
43.7% 0.47g

Vegan 8. Hedge Mustard Seeds and English Muffin


image of hedge mustard seeds
image of english muffin

Hedge mustard seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of english muffin.

For example, 0.9 english muffin (52g) and 0.3 cup of hedge mustard seeds (24g) make a complete amino acids profile. In fact, any ratio of more than 0.47:1 of hedge mustard seed to english muffin will be complete.

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

Table of amino acids of 0.9 muffin english muffin and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
15% 7.5g
Histidine
28.5% 0.18g
Isoleucine
39% 0.34g
Leucine
32.3% 0.61g
Lysine
19.7% 0.34g
Methionine
17.6% 0.15g
Phenylalanine
23.9% 0.36g
Threonine
34.1% 0.31g
Tryptophan
47.4% 0.12g
Valine
34.7% 0.38g

Vegan 9. Avocado and English Muffin


image of avocado
image of english muffin

Low in protein, avocado is high in lysine, which is complementary to english muffin.

A ratio of 1.1 english muffin (63g) and 1.4 avocado (191g) creates a complete protein profile. In fact, any ratio of more than 3:1 of avocado to english muffin will be complete.

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

Table of amino acids of 1.1 muffin english muffin and 1.4 fruit avocado :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
33.9% 0.21g
Isoleucine
43.5% 0.37g
Leucine
34.2% 0.65g
Lysine
24.4% 0.42g
Methionine
18.9% 0.16g
Phenylalanine
29.7% 0.44g
Threonine
34% 0.31g
Tryptophan
45.7% 0.12g
Valine
41.5% 0.45g

Vegan 10. Lotus Seeds and English Muffin


image of lotus seeds
image of english muffin

Lotus seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of english muffin.

For example, 1.1 english muffin (63g) and 0.8 cup of lotus seeds (27g) make a complete amino acids profile. In fact, any ratio of more than 0.42:1 of lotus seed to english muffin will be complete.

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

Table of amino acids of 1.1 muffin english muffin and 0.8 cup lotus seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
37.6% 0.24g
Isoleucine
48.8% 0.42g
Leucine
37.1% 0.7g
Lysine
25.4% 0.43g
Methionine
19% 0.16g
Phenylalanine
31.3% 0.47g
Threonine
40.9% 0.37g
Tryptophan
49.9% 0.13g
Valine
47.4% 0.51g

Vegan 11. Wheat Germ and English Muffin


image of wheat germ
image of english muffin

A great source of protein, wheat germ is high in lysine, which is complementary to english muffin.

A ratio of 1.1 english muffin (63g) and 2.5 tablespoons of wheat germ (18g) creates a complete protein profile. In fact, any ratio of more than 0.29:1 of wheat germ to english muffin will be complete.

Full nutritional profile for wheat germ
USDA Source: Wheat germ, crude

Table of amino acids of 1.1 muffin english muffin and 2.5 tbsp wheat germ :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
19.5% 9.7g
Histidine
38% 0.24g
Isoleucine
43.1% 0.37g
Leucine
35.1% 0.66g
Lysine
25.7% 0.44g
Methionine
20.4% 0.18g
Phenylalanine
28.9% 0.43g
Threonine
38.3% 0.35g
Tryptophan
49.5% 0.13g
Valine
43.1% 0.47g

Vegan 12. Cinnamon and English Muffin


image of cinnamon
image of english muffin

Cinnamon is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of english muffin.

For example, 1 english muffin (57g) and 0.9 cup of cinnamon (110g) make a complete amino acids profile. In fact, any ratio of more than 1.9:1 of cinnamon to english muffin will be complete.

Full nutritional profile for cinnamon
USDA Source: Spices, cinnamon, ground

Table of amino acids of 1 muffin english muffin and 0.9 cup cinnamon :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
18.7% 9.4g
Histidine
37.9% 0.24g
Isoleucine
41.3% 0.36g
Leucine
32.7% 0.62g
Lysine
24.7% 0.42g
Methionine
19.6% 0.17g
Phenylalanine
26.6% 0.4g
Threonine
33.5% 0.3g
Tryptophan
45.4% 0.12g
Valine
43.5% 0.47g

Vegetarian 13. Sour Cream and English Muffin


image of sour cream
image of english muffin

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

A ratio of 1.4 english muffin (81g) and 0.3 cup of sour cream (60g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of sour cream to english muffin will be complete.

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

Table of amino acids of 1.4 muffin english muffin and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.1% 8.6g
Histidine
33.8% 0.21g
Isoleucine
43.8% 0.38g
Leucine
36% 0.68g
Lysine
22.6% 0.39g
Methionine
19.2% 0.17g
Phenylalanine
28.9% 0.43g
Threonine
33.6% 0.3g
Tryptophan
44.8% 0.12g
Valine
40.4% 0.44g

Vegetarian 14. Caramel and English Muffin


image of caramel
image of english muffin

Caramel is low in protein, and is high in lysine, complementing the profile of english muffin.

For example, 1.4 english muffin (81g) and 0.5 cup of caramel (160g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:2 to 1:2 for english muffin to caramel by weight.

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

Table of amino acids of 1.4 muffin english muffin and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18% 9g
Histidine
35.1% 0.22g
Isoleucine
48.8% 0.42g
Leucine
37.8% 0.72g
Lysine
23.8% 0.41g
Methionine
20.6% 0.18g
Phenylalanine
30.1% 0.45g
Threonine
35.8% 0.32g
Tryptophan
35.1% 0.09g
Valine
44% 0.47g

Vegetarian 15. Yogurt and English Muffin


image of yogurt
image of english muffin

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

A ratio of 1.4 english muffin (81g) and 0.3 cup of yogurt (65g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:11 for english muffin to yogurt by weight.

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

Table of amino acids of 1.4 muffin english muffin and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
18.6% 9.3g
Histidine
33.8% 0.21g
Isoleucine
46.5% 0.4g
Leucine
37.6% 0.71g
Lysine
24.6% 0.42g
Methionine
21.4% 0.18g
Phenylalanine
30.7% 0.46g
Threonine
34.2% 0.31g
Tryptophan
40.1% 0.1g
Valine
46.6% 0.5g

Vegetarian 16. Milk and English Muffin


image of milk
image of english muffin

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

For example, 1.4 english muffin (81g) and 0.3 cup of milk (78g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of milk to english muffin will be complete.

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

Table of amino acids of 1.4 muffin english muffin and 0.3 cup milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
19.3% 9.7g
Histidine
37.4% 0.24g
Isoleucine
47.9% 0.41g
Leucine
38.7% 0.73g
Lysine
25.5% 0.44g
Methionine
21.7% 0.19g
Phenylalanine
31.5% 0.47g
Threonine
36.3% 0.33g
Tryptophan
47.7% 0.12g
Valine
45.2% 0.49g


Complete Protein Pairings

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