16 Complete Protein Pairings with Iceberg Lettuce

Summary:

• Iceberg lettuce contains a moderate amount of protein - about 6.8 grams per head.
• However, iceberg lettuce provides only 2 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine.^[1]
• Iceberg lettuce pairs well with carrots, pumpkin seeds, hedge mustard seeds, chia seeds or lotus seeds to create a complete protein profile. ^[2] More iceberg lettuce pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Iceberg Lettuce (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 head of iceberg lettuce contains 6.8 grams of protein, or about 14% of recommended daily values. ^[1]

To get the adequate amount of protein with iceberg lettuce alone, you will need 7.4 heads of iceberg lettuce (5560 grams) for an average female, or 8.8 heads of iceberg lettuce for males. ^[4] That's about 778 calories, and a lot of iceberg lettuce! Supplementing iceberg lettuce with food higher in protein is a good idea.

Full nutritional profile for iceberg lettuce
USDA Source: Lettuce, iceberg (includes crisphead types), raw

Macronutrients in 1 head (755g) of iceberg lettuce:

Proportionally, iceberg lettuce does contain abundant amounts of 2 out of the nine essential amino acids. However, iceberg lettuce is a little short on histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine.^[1]

To have adequate amounts of all nine essential amino acids with iceberg lettuce alone, you will have to eat 23 heads of iceberg lettuce (17200 grams) for an average person. ^[2]

That's about 209% more iceberg lettuce to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 head (755g) of iceberg lettuce:

1. Carrots
2. Pumpkin Seeds
3. Hedge Mustard Seeds
4. Chia Seeds
5. Lotus Seeds
6. Dijon Mustard
7. Spirulina
8. Pistachio
9. Spinach
10. Crimini Mushroom
11. Cashews

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

Low in protein, carrot is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to iceberg lettuce.

A ratio of 0.2 head of iceberg lettuce (118g) and 3 carrots (219g) creates a complete protein profile. In fact, any ratio of more than 1.9:1 of carrot to iceberg lettuce will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of iceberg lettuce.

For example, 0.5 head of iceberg lettuce (360g) and 0.4 cup of pumpkin seeds (28g) make a complete amino acids profile. In fact, any ratio of more than 0.08:1 of pumpkin seed to iceberg lettuce will be complete.

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

A reasonable source of supplementary protein, hedge mustard seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to iceberg lettuce.

A ratio of 0.6 head of iceberg lettuce (419g) and 0.5 cup of hedge mustard seeds (34g) creates a complete protein profile. In fact, any ratio of more than 0.08:1 of hedge mustard seed to iceberg lettuce will be complete.

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

Chia seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of iceberg lettuce.

For example, 0.4 head of iceberg lettuce (302g) and 0.8 ounce of chia seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of chia seed to iceberg lettuce will be complete.

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

A reasonable source of supplementary protein, lotus seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to iceberg lettuce.

A ratio of 0.1 head of iceberg lettuce (108g) and 1.6 cups of lotus seeds (51g) creates a complete protein profile. In fact, any ratio of more than 0.47:1 of lotus seed to iceberg lettuce will be complete.

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

Dijon mustard is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of iceberg lettuce.

For example, 0.3 head of iceberg lettuce (216g) and 5.2 tablespoons of dijon mustard (31g) make a complete amino acids profile. In fact, any ratio of more than 0.15:1 of dijon mustard to iceberg lettuce will be complete.

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

A great source of protein, spirulina is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to iceberg lettuce.

A ratio of 0.4 head of iceberg lettuce (270g) and 1.6 tablespoons of spirulina (11g) creates a complete protein profile. In fact, any ratio of more than 0.04:1 of spirulina to iceberg lettuce will be complete.

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

Pistachio is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of iceberg lettuce.

For example, 0.2 head of iceberg lettuce (151g) and 0.3 cup of pistachio (38g) make a complete amino acids profile. In fact, any ratio of more than 0.25:1 of pistachio to iceberg lettuce will be complete.

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

A reasonable source of supplementary protein, spinach is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to iceberg lettuce.

A ratio of 0.3 head of iceberg lettuce (199g) and 8.8 cups of spinach (264g) creates a complete protein profile. In fact, any ratio of more than 1.3:1 of spinach to iceberg lettuce will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Crimini mushroom is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of iceberg lettuce.

For example, 0.1 head of iceberg lettuce (43g) and 2.6 cups of crimini mushroom (224g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of crimini mushroom to iceberg lettuce will be complete.

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

A reasonable source of supplementary protein, cashew is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to iceberg lettuce.

A ratio of 0.3 head of iceberg lettuce (236g) and 1.3 ounces of cashews (37g) creates a complete protein profile. In fact, any ratio of more than 0.16:1 of cashew to iceberg lettuce will be complete.

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

Sour cream is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of iceberg lettuce.

For example, 0.8 head of iceberg lettuce (629g) and 0.8 cup of sour cream (153g) make a complete amino acids profile. In fact, any ratio of more than 0.24:1 of sour cream to iceberg lettuce will be complete.

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

Low in protein, mayonnaise is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to iceberg lettuce.

A ratio of 0.8 head of iceberg lettuce (581g) and 1.9 cups of mayonnaise (429g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of mayonnaise to iceberg lettuce 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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of iceberg lettuce.

For example, 0.8 head of iceberg lettuce (629g) and 0.5 cup of yogurt (128g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.2 to 1:4 for iceberg lettuce to yogurt by weight.

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

A reasonable source of supplementary protein, whipping cream is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to iceberg lettuce.

A ratio of 0.7 head of iceberg lettuce (503g) and 2.8 cups of whipping cream (166g) creates a complete protein profile. In fact, any ratio of more than 0.33:1 of whipping cream to iceberg lettuce will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized