16 Complete Protein Pairings with Miso

Summary:

  • Miso is high in protein - about 2.2 grams per tbsp.
  • However, miso provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Miso pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. [2] More miso 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 miso, and found both vegan and vegetarian pairings with miso 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 miso source

Amount of Protein in Miso

A great source of protein, a single tablespoon of miso contains 2.2 grams of protein, or about 4% of recommended daily values. [1]

To get the adequate amount of protein with miso alone, you will need 23 tablespoons of miso (391 grams) for an average female, or 28 tablespoons of miso for males. [4] That's about 774 calories.

Full nutritional profile for miso
USDA Source: Miso

Macronutrients in 1 tbsp (17g) of miso:

% of RDV Amount
Calories
1.7% 34 kCal
Carbohydrates
0% -
Total fat
1.6% 1 grams
Protein
4.3% 2.2 grams

Essential Amino Acids in Miso

Miso contains abundant amounts of 7 out of the nine essential amino acids. Proportionally, miso is a little short on lysine and methionine.[1]

To have adequate amounts of all nine essential amino acids with miso alone, you will have to eat 39 tablespoons of miso (667 grams) for an average person. [2]

That's about 71% more miso to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tbsp (17g) of miso:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
4.3% 2.174g
Histidine
6.6% 0.041g
Isoleucine
10% 0.086g
Leucine
7.4% 0.139g
Lysine
4.8% 0.081g
Methionine
2.6% 0.022g
Phenylalanine
5.5% 0.083g
Threonine
9% 0.081g
Tryptophan
10.1% 0.026g
Valine
8.6% 0.093g

More Complete Protein with Miso

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

Vegan 1. Carrots and Miso


image of carrots
image of miso

Low in protein, carrot is high in lysine and methionine, which is complementary to miso.

A ratio of 0.8 tablespoon of miso (13g) and 2.7 carrots (195g) creates a complete protein profile. In fact, any ratio of more than 15:1 of carrot to miso will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.8 tbsp miso and 2.7 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
7% 3.5g
Histidine
17.4% 0.11g
Isoleucine
25.2% 0.22g
Leucine
16.2% 0.31g
Lysine
15.2% 0.26g
Methionine
6.5% 0.06g
Phenylalanine
12.3% 0.18g
Threonine
48.4% 0.44g
Tryptophan
16.8% 0.04g
Valine
19.1% 0.21g

Vegan 2. Crimini Mushroom and Miso


image of crimini mushroom
image of miso

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

For example, 1 tablespoon of miso (17g) and 1.9 cups of crimini mushroom (162g) make a complete amino acids profile. In fact, any ratio of more than 10:1 of crimini mushroom to miso will be complete.

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

Table of amino acids of 1 tbsp miso and 1.9 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
12.5% 6.2g
Histidine
23.8% 0.15g
Isoleucine
28.7% 0.25g
Leucine
20.5% 0.39g
Lysine
28.7% 0.49g
Methionine
11.6% 0.1g
Phenylalanine
16.1% 0.24g
Threonine
29.4% 0.26g
Tryptophan
45.1% 0.12g
Valine
25.9% 0.28g

Vegan 3. Pumpkin Seeds and Miso


image of pumpkin seeds
image of miso

A reasonable source of supplementary protein, pumpkin seed is high in lysine and methionine, which is complementary to miso.

A ratio of 2 tablespoons of miso (34g) and 0.3 cup of pumpkin seeds (22g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of pumpkin seed to miso 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 2 tbsp miso and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
16.7% 8.3g
Histidine
30.7% 0.19g
Isoleucine
44% 0.38g
Leucine
32.7% 0.62g
Lysine
27% 0.46g
Methionine
15.6% 0.13g
Phenylalanine
24.4% 0.36g
Threonine
34.4% 0.31g
Tryptophan
47.3% 0.12g
Valine
47% 0.51g

Vegan 4. Chia Seeds and Miso


image of chia seeds
image of miso

Chia seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of miso.

For example, 2 tablespoons of miso (34g) and 0.5 ounce of chia seeds (15g) make a complete amino acids profile. In fact, any ratio of more than 0.44:1 of chia seed to miso will be complete.

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

Table of amino acids of 2 tbsp miso and 0.5 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
25.7% 0.16g
Isoleucine
33.9% 0.29g
Leucine
25.6% 0.48g
Lysine
17.9% 0.31g
Methionine
15.3% 0.13g
Phenylalanine
21.2% 0.32g
Threonine
29.8% 0.27g
Tryptophan
45.3% 0.12g
Valine
30.3% 0.33g

Vegan 5. Hedge Mustard Seeds and Miso


image of hedge mustard seeds
image of miso

A reasonable source of supplementary protein, hedge mustard seed is high in lysine and methionine, which is complementary to miso.

A ratio of 2 tablespoons of miso (34g) and 0.3 cup of hedge mustard seeds (22g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of hedge mustard seed to miso will be complete.

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

Table of amino acids of 2 tbsp miso and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
14.1% 7.1g
Histidine
24.6% 0.16g
Isoleucine
36.9% 0.32g
Leucine
29.3% 0.55g
Lysine
20% 0.34g
Methionine
13.2% 0.11g
Phenylalanine
19.8% 0.3g
Threonine
35.2% 0.32g
Tryptophan
43.1% 0.11g
Valine
31.8% 0.34g

Vegan 6. Yellow Mustard and Miso


image of yellow mustard
image of miso

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

For example, 2 tablespoons of miso (34g) and 0.7 cup of yellow mustard (162g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:5 to 1:16 for miso to yellow mustard by weight.

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

Table of amino acids of 2 tbsp miso and 0.7 cup yellow mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
43.6% 0.27g
Isoleucine
47.5% 0.41g
Leucine
39.7% 0.75g
Lysine
34.4% 0.59g
Methionine
19.4% 0.17g
Phenylalanine
28.5% 0.42g
Threonine
48.1% 0.43g
Tryptophan
25.8% 0.07g
Valine
45.5% 0.49g

Vegan 7. Dijon Mustard and Miso


image of dijon mustard
image of miso

A great source of protein, dijon mustard is high in lysine and methionine, which is complementary to miso.

A ratio of 1.3 tablespoons of miso (21g) and 4.1 tablespoons of dijon mustard (25g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of dijon mustard to miso will be complete.

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

Table of amino acids of 1.3 tbsp miso and 4.1 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.4% 9.2g
Histidine
42.9% 0.27g
Isoleucine
46.8% 0.4g
Leucine
36.6% 0.69g
Lysine
32.8% 0.56g
Methionine
17.2% 0.15g
Phenylalanine
26.5% 0.4g
Threonine
34.5% 0.31g
Tryptophan
37.1% 0.1g
Valine
45.6% 0.49g

Vegan 8. Avocado and Miso


image of avocado
image of miso

Avocado is low in protein, and is high in lysine and methionine, complementing the profile of miso.

For example, 1.4 tablespoons of miso (24g) and 2.4 avocado (326g) make a complete amino acids profile. In fact, any ratio of more than 13:1 of avocado to miso will be complete.

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

Table of amino acids of 1.4 tbsp miso and 2.4 fruit avocado :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
19% 9.5g
Histidine
34.2% 0.22g
Isoleucine
45.8% 0.39g
Leucine
34.9% 0.66g
Lysine
31.4% 0.54g
Methionine
17.7% 0.15g
Phenylalanine
28.7% 0.43g
Threonine
39% 0.35g
Tryptophan
46% 0.12g
Valine
44.1% 0.48g

Vegan 9. Wheat Germ and Miso


image of wheat germ
image of miso

A great source of protein, wheat germ is high in lysine and methionine, which is complementary to miso.

A ratio of 1.7 tablespoons of miso (28g) and 3.5 tablespoons of wheat germ (25g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of wheat germ to miso will be complete.

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

Table of amino acids of 1.7 tbsp miso and 3.5 tbsp wheat germ :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.9% 9.5g
Histidine
36.7% 0.23g
Isoleucine
41.6% 0.36g
Leucine
33.3% 0.63g
Lysine
29.6% 0.51g
Methionine
17.7% 0.15g
Phenylalanine
25% 0.37g
Threonine
42.3% 0.38g
Tryptophan
47.7% 0.12g
Valine
42.4% 0.46g

Vegan 10. Chestnut and Miso


image of chestnut
image of miso

Chestnut is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of miso.

For example, 2.5 tablespoons of miso (43g) and 0.9 cup of chestnut (133g) make a complete amino acids profile. In fact, any ratio of more than 3:1 of chestnut to miso will be complete.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

Table of amino acids of 2.5 tbsp miso and 0.9 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.3% 9.7g
Histidine
35% 0.22g
Isoleucine
44.4% 0.38g
Leucine
31.7% 0.6g
Lysine
26.5% 0.45g
Methionine
18% 0.15g
Phenylalanine
25.8% 0.38g
Threonine
39.3% 0.35g
Tryptophan
43.2% 0.11g
Valine
43.5% 0.47g

Vegan 11. Lotus Seeds and Miso


image of lotus seeds
image of miso

A reasonable source of supplementary protein, lotus seed is high in lysine and methionine, which is complementary to miso.

A ratio of 0.7 tablespoon of miso (12g) and 1.4 cups of lotus seeds (46g) creates a complete protein profile. In fact, any ratio of more than 4:1 of lotus seed to miso will be complete.

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

Table of amino acids of 0.7 tbsp miso and 1.4 cup lotus seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
36.3% 0.23g
Isoleucine
48.3% 0.42g
Leucine
35% 0.66g
Lysine
30.1% 0.51g
Methionine
16.2% 0.14g
Phenylalanine
27.8% 0.41g
Threonine
44.9% 0.4g
Tryptophan
46.5% 0.12g
Valine
48.6% 0.53g

Vegetarian 12. Sour Cream and Miso


image of sour cream
image of miso

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

For example, 2.5 tablespoons of miso (43g) and 0.4 cup of sour cream (83g) make a complete amino acids profile. In fact, any ratio of more than 2:1 of sour cream to miso will be complete.

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

Table of amino acids of 2.5 tbsp miso and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
14.9% 7.5g
Histidine
28.5% 0.18g
Isoleucine
40.9% 0.35g
Leucine
32.6% 0.62g
Lysine
25.3% 0.43g
Methionine
13.9% 0.12g
Phenylalanine
22.6% 0.34g
Threonine
35.7% 0.32g
Tryptophan
38.8% 0.1g
Valine
36.5% 0.39g

Vegetarian 13. Caramel and Miso


image of caramel
image of miso

Low in protein, caramel is high in lysine and methionine, which is complementary to miso.

A ratio of 2.5 tablespoons of miso (43g) and 0.6 cup of caramel (184g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:4 to 1:1 for miso to caramel by weight.

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

Table of amino acids of 2.5 tbsp miso and 0.6 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
15.3% 7.7g
Histidine
28.1% 0.18g
Isoleucine
44.1% 0.38g
Leucine
32.4% 0.61g
Lysine
24.5% 0.42g
Methionine
14.3% 0.12g
Phenylalanine
22.6% 0.34g
Threonine
36.1% 0.32g
Tryptophan
25.3% 0.07g
Valine
38.2% 0.41g

Vegetarian 14. Yogurt and Miso


image of yogurt
image of miso

Yogurt is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of miso.

For example, 2.5 tablespoons of miso (43g) and 0.3 cup of yogurt (70g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.6 to 1:5 for miso to yogurt by weight.

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

Table of amino acids of 2.5 tbsp miso and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
15.7% 7.9g
Histidine
25.9% 0.16g
Isoleucine
40.5% 0.35g
Leucine
31.4% 0.59g
Lysine
24.6% 0.42g
Methionine
14.7% 0.13g
Phenylalanine
22.7% 0.34g
Threonine
33.6% 0.3g
Tryptophan
30.7% 0.08g
Valine
40.1% 0.43g

Vegetarian 15. Mayonnaise and Miso


image of mayonnaise
image of miso

Low in protein, mayonnaise is high in lysine and methionine, which is complementary to miso.

A ratio of 2.5 tablespoons of miso (43g) and 0.7 cup of mayonnaise (165g) creates a complete protein profile. In fact, any ratio of more than 4:1 of mayonnaise to miso will be complete.

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

Table of amino acids of 2.5 tbsp miso and 0.7 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
14% 7g
Histidine
23.2% 0.15g
Isoleucine
37.6% 0.32g
Leucine
26.7% 0.51g
Lysine
18.8% 0.32g
Methionine
13.1% 0.11g
Phenylalanine
20.2% 0.3g
Threonine
32.7% 0.29g
Tryptophan
36.1% 0.09g
Valine
32.8% 0.35g


Complete Protein Pairings

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