16 Complete Protein Pairings with Mushroom

Summary:

• Mushroom contains a moderate amount of protein - about 2.2 grams per cup.
• However, mushroom provides only 4 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine and phenylalanine.^[1]
• Mushroom pairs well with carrots, hedge mustard seeds, chia seeds, pumpkin seeds or spirulina to create a complete protein profile. ^[2] More mushroom pairings and detailed analysis below.

• 
  Jump to:
• Summary
• Protein
• Amino Acid Profile
• Pairings with 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 mushroom contains 2.2 grams of protein, or about 4% of recommended daily values. ^[1]

To get the adequate amount of protein with mushroom alone, you will need 23 cups of mushroom (1620 grams) for an average female, or 28 cups of mushroom for males. ^[4] That's about 356 calories, and a lot of mushroom! Supplementing mushroom with food higher in protein is a good idea.

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

Macronutrients in 1 cup (70g) of mushroom:

Proportionally, mushroom does contain abundant amounts of 4 out of the nine essential amino acids. However, mushroom is a little short on isoleucine, leucine, lysine, methionine and phenylalanine.^[1]

To have adequate amounts of all nine essential amino acids with mushroom alone, you will have to eat 40 cups of mushroom (2774 grams) for an average person. ^[2]

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

The amount of each essential amino acid in 1 cup (70g) of mushroom:

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

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

Low in protein, carrot is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to mushroom.

A ratio of 0.8 cup of mushroom (54g) and 2.7 carrots (196g) creates a complete protein profile. In fact, any ratio of more than 4:1 of carrot to 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 isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of mushroom.

For example, 2 cups of mushroom (140g) and 0.3 cup of hedge mustard seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 0.16:1 of hedge mustard seed to mushroom will be complete.

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 isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to mushroom.

A ratio of 1.7 cups of mushroom (117g) and 0.7 ounce of chia seeds (19g) creates a complete protein profile. In fact, any ratio of more than 0.16:1 of chia seed to mushroom will be complete.

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

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

For example, 1.7 cups of mushroom (117g) and 0.3 cup of pumpkin seeds (18g) make a complete amino acids profile. In fact, any ratio of more than 0.15:1 of pumpkin seed to mushroom will be complete.

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

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

A ratio of 1.4 cups of mushroom (100g) and 1.2 tablespoons of spirulina (8g) creates a complete protein profile. In fact, any ratio of more than 0.08:1 of spirulina to mushroom will be complete.

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

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

For example, 0.3 cup of mushroom (19g) and 2.5 cups of crimini mushroom (216g) make a complete amino acids profile. In fact, any ratio of more than 11:1 of crimini mushroom to mushroom will be complete.

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

A great source of protein, dijon mustard is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to mushroom.

A ratio of 1.1 cups of mushroom (78g) and 3.7 tablespoons of dijon mustard (22g) creates a complete protein profile. In fact, any ratio of more than 0.29:1 of dijon mustard to mushroom will be complete.

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

Lotus seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of mushroom.

For example, 0.7 cup of mushroom (47g) and 1.4 cups of lotus seeds (43g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of lotus seed to mushroom will be complete.

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

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

A ratio of 1.1 cups of mushroom (78g) and 6.8 cups of spinach (203g) creates a complete protein profile. In fact, any ratio of more than 2.6:1 of spinach to mushroom will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

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

For example, 0.8 cup of mushroom (58g) and 3.7 tablespoons of pistachio (29g) make a complete amino acids profile. In fact, any ratio of more than 0.49:1 of pistachio to 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, yellow mustard is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to mushroom.

A ratio of 1.7 cups of mushroom (117g) and 9 tablespoons of yellow mustard (135g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:4 for mushroom to yellow mustard by weight.

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

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

For example, 2 cups of mushroom (140g) and 0.3 cup of sour cream (67g) make a complete amino acids profile. In fact, any ratio of more than 0.48:1 of sour cream to mushroom will be complete.

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

Low in protein, caramel is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to mushroom.

A ratio of 2 cups of mushroom (140g) and 0.4 cup of caramel (148g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:0.26 for mushroom to caramel by weight.

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

Mayonnaise is low in protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of mushroom.

For example, 2 cups of mushroom (140g) and 1 cup of mayonnaise (229g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of mayonnaise to mushroom will be complete.

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

A reasonable source of supplementary protein, yogurt is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to mushroom.

A ratio of 2 cups of mushroom (140g) and 4 tablespoons of yogurt (61g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:1.5 for mushroom to yogurt by weight.

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