16 Complete Protein Pairings with Enoki Mushroom

Summary:

• Enoki mushroom contains a moderate amount of protein - about 1.7 grams per cup.
• However, enoki mushroom provides only 7 of the 9 essential amino acids sufficiently - it is a little low on leucine and methionine.^[1]
• Enoki mushroom pairs well with carrots, hedge mustard seeds, chia seeds, nori or pumpkin seeds to create a complete protein profile. ^[2] More enoki mushroom pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Enoki Mushroom (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.

A decent source of supplementary protein, a single cup of enoki mushroom contains 1.7 grams of protein, or about 3% of recommended daily values. ^[1]

To get the adequate amount of protein with enoki mushroom alone, you will need 29 cups of enoki mushroom (1880 grams) for an average female, or 35 cups of enoki mushroom for males. ^[4] That's about 695 calories, and a lot of enoki mushroom! Supplementing enoki mushroom with food higher in protein is a good idea.

Full nutritional profile for enoki mushroom
USDA Source: Mushrooms, enoki, raw

Macronutrients in 1 cup (64g) of enoki mushroom:

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

To have adequate amounts of all nine essential amino acids with enoki mushroom alone, you will have to eat 45 cups of enoki mushroom (2867 grams) for an average person. ^[2]

That's about 52% more enoki mushroom to compensate for the lack of leucine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (64g) of enoki mushroom:

1. Carrots
2. Hedge Mustard Seeds
3. Chia Seeds
4. Nori
5. Pumpkin Seeds
6. Spirulina
7. Poppy Seeds
8. Cashews
9. Wild Rice
10. Yellow Mustard
11. Dijon Mustard
12. Pistachio

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

Low in protein, carrot is high in leucine and methionine, which is complementary to enoki mushroom.

A ratio of 1.1 cups of enoki mushroom (71g) and 2.4 carrots (176g) creates a complete protein profile. In fact, any ratio of more than 2.5:1 of carrot to enoki mushroom will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Hedge mustard seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of enoki mushroom.

For example, 2.5 cups of enoki mushroom (160g) and 3.8 tablespoons of hedge mustard seeds (17g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:43 for enoki mushroom to hedge mustard seed by weight.

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

A reasonable source of supplementary protein, chia seed is high in leucine and methionine, which is complementary to enoki mushroom.

A ratio of 2.5 cups of enoki mushroom (160g) and 0.4 ounce of chia seeds (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:28 for enoki mushroom to chia seed by weight.

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

Nori is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of enoki mushroom.

For example, 2.5 cups of enoki mushroom (160g) and 14.9 sheets of nori (39g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:0.6 for enoki mushroom to nori by weight.

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

A reasonable source of supplementary protein, pumpkin seed is high in leucine and methionine, which is complementary to enoki mushroom.

A ratio of 2 cups of enoki mushroom (128g) and 3.4 tablespoons of pumpkin seeds (13g) creates a complete protein profile. In fact, any ratio of more than 0.11:1 of pumpkin seed to enoki mushroom will be complete.

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

Spirulina is a great source of protein, and is high in leucine and methionine, complementing the profile of enoki mushroom.

For example, 1.7 cups of enoki mushroom (107g) and 0.8 tablespoon of spirulina (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:33 for enoki mushroom to spirulina by weight.

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

A reasonable source of supplementary protein, poppy seed is high in leucine and methionine, which is complementary to enoki mushroom.

A ratio of 2 cups of enoki mushroom (128g) and 4.8 teaspoons of poppy seeds (13g) creates a complete protein profile. In fact, any ratio of more than 0.11:1 of poppy seed to enoki mushroom will be complete.

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

Cashew is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of enoki mushroom.

For example, 1.7 cups of enoki mushroom (107g) and 0.7 ounce of cashews (19g) make a complete amino acids profile. In fact, any ratio of more than 0.18:1 of cashew to enoki mushroom will be complete.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

A reasonable source of supplementary protein, wild rice is high in leucine and methionine, which is complementary to enoki mushroom.

A ratio of 2 cups of enoki mushroom (128g) and 0.5 cup of wild rice (86g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:0.14 for enoki mushroom to wild rice by weight.

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

Yellow mustard is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of enoki mushroom.

For example, 2 cups of enoki mushroom (128g) and 6.7 tablespoons of yellow mustard (101g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:3 for enoki mushroom 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 leucine and methionine, which is complementary to enoki mushroom.

A ratio of 1.4 cups of enoki mushroom (91g) and 3 tablespoons of dijon mustard (18g) creates a complete protein profile. In fact, any ratio of more than 0.19:1 of dijon mustard to enoki mushroom will be complete.

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

Pistachio is a great source of protein, and is high in leucine and methionine, complementing the profile of enoki mushroom.

For example, 1.3 cups of enoki mushroom (80g) and 3.5 tablespoons of pistachio (27g) make a complete amino acids profile. In fact, any ratio of more than 0.33:1 of pistachio to enoki mushroom will be complete.

Full nutritional profile for pistachio
USDA Source: Nuts, pistachio nuts, dry roasted, without salt added

A reasonable source of supplementary protein, sour cream is high in leucine and methionine, which is complementary to enoki mushroom.

A ratio of 2.5 cups of enoki mushroom (160g) and 0.3 cup of sour cream (52g) creates a complete protein profile. In fact, any ratio of more than 0.32:1 of sour cream to enoki mushroom will be complete.

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

Caramel is low in protein, and is high in leucine and methionine, complementing the profile of enoki mushroom.

For example, 2.5 cups of enoki mushroom (160g) and 0.4 cup of caramel (115g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:0.19 for enoki mushroom to caramel by weight.

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

Low in protein, mayonnaise is high in leucine and methionine, which is complementary to enoki mushroom.

A ratio of 2.5 cups of enoki mushroom (160g) and 0.5 cup of mayonnaise (113g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of mayonnaise to enoki mushroom will be complete.

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

Yogurt is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of enoki mushroom.

For example, 2.5 cups of enoki mushroom (160g) and 2.9 tablespoons of yogurt (44g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:1 for enoki mushroom to yogurt by weight.

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