16 Complete Protein Pairings with Nori

Summary:

  • Nori is high in protein - about 0.2 grams per sheet.
  • However, nori provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Nori pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More nori 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 nori, and found both vegan and vegetarian pairings with nori 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 nori source

Amount of Protein in Nori

A great source of protein, a single sheet of nori contains 0.2 grams of protein, or about 0% of recommended daily values. [1]

To get the adequate amount of protein with nori alone, you will need 331 sheets of nori (860 grams) for an average female, or 397 sheets of nori for males. [4] That's about 301 calories.

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

Macronutrients in 1 sheet (2.6g) of nori:

% of RDV Amount
Calories
0% 1 kCal
Carbohydrates
0% -
Total fat
0% 0 grams
Protein
0.3% 0.2 grams

Essential Amino Acids in Nori

Nori contains abundant amounts of 8 out of the nine essential amino acids. Proportionally, nori is a little short on lysine.[1]

To have adequate amounts of all nine essential amino acids with nori alone, you will have to eat 296 sheets of nori (770 grams) for an average person. [2]

That's about 10% more nori to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 sheet (2.6g) of nori:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
0.3% 0.151g
Histidine
0.6% 0.004g
Isoleucine
0.8% 0.007g
Leucine
0.7% 0.013g
Lysine
0.3% 0.006g
Methionine
0.4% 0.004g
Phenylalanine
0.5% 0.007g
Threonine
0.7% 0.006g
Tryptophan
0.4% 0.001g
Valine
1% 0.01g

More Complete Protein with Nori

Top vegan pairings with nori include:
  1. Cauliflower
  2. Carrots
  3. Watermelon
  4. Crimini Mushroom
  5. Cranberry
  6. Nutritional Yeast
  7. Mango
  8. Pumpkin Seeds
  9. Dijon Mustard
  10. Yellow Mustard
  11. Black Beans
  12. Kidney Beans
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with nori. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Nori


image of cauliflower
image of nori

Low in protein, cauliflower is high in lysine, which is complementary to nori.

A ratio of 10 sheets of nori (26g) and 7.9 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:0 for nori to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 10 sheet nori and 7.9 grams cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
3.3% 1.7g
Histidine
6.5% 0.04g
Isoleucine
8.5% 0.07g
Leucine
7.3% 0.14g
Lysine
4.4% 0.07g
Methionine
4.6% 0.04g
Phenylalanine
5.1% 0.08g
Threonine
7.4% 0.07g
Tryptophan
4.9% 0.01g
Valine
10.6% 0.11g

Vegan 2. Carrots and Nori


image of carrots
image of nori

Carrot is low in protein, and is high in lysine, complementing the profile of nori.

For example, 10 sheets of nori (26g) and 0.2 carrot (18g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of carrot to nori will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 10 sheet nori and 0.2 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
3.3% 1.7g
Histidine
6.9% 0.04g
Isoleucine
9.4% 0.08g
Leucine
7.8% 0.15g
Lysine
4.4% 0.08g
Methionine
4.8% 0.04g
Phenylalanine
5.5% 0.08g
Threonine
10.4% 0.09g
Tryptophan
5.1% 0.01g
Valine
10.8% 0.12g

Vegan 3. Watermelon and Nori


image of watermelon
image of nori

Low in protein, watermelon is high in lysine, which is complementary to nori.

A ratio of 10 sheets of nori (26g) and 3.1 tablespoons of watermelon (30g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:0.02 for nori to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 10 sheet nori and 3.1 tbsp watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
3.4% 1.7g
Histidine
6.1% 0.04g
Isoleucine
8.5% 0.07g
Leucine
7.2% 0.14g
Lysine
4.5% 0.08g
Methionine
4.6% 0.04g
Phenylalanine
5.1% 0.08g
Threonine
7.6% 0.07g
Tryptophan
5.1% 0.01g
Valine
10.1% 0.11g

Vegan 4. Crimini Mushroom and Nori


image of crimini mushroom
image of nori

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

For example, 10 sheets of nori (26g) and 1.4 tablespoons of crimini mushroom (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.29 to 1:29 for nori to crimini mushroom by weight.

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

Table of amino acids of 10 sheet nori and 1.4 tbsp crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
3.4% 1.7g
Histidine
6.6% 0.04g
Isoleucine
8.7% 0.07g
Leucine
7.5% 0.14g
Lysine
4.5% 0.08g
Methionine
4.8% 0.04g
Phenylalanine
5.2% 0.08g
Threonine
7.6% 0.07g
Tryptophan
5.9% 0.02g
Valine
10.5% 0.11g

Vegan 5. Cranberry and Nori


image of cranberry
image of nori

Low in protein, cranberry is high in lysine, which is complementary to nori.

A ratio of 10 sheets of nori (26g) and 0.5 cup of cranberry (57g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2.2 to 1:0.06 for nori to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 10 sheet nori and 0.5 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
3.5% 1.8g
Histidine
7.4% 0.05g
Isoleucine
10% 0.09g
Leucine
8.5% 0.16g
Lysine
4.7% 0.08g
Methionine
4.6% 0.04g
Phenylalanine
6.1% 0.09g
Threonine
8.5% 0.08g
Tryptophan
5% 0.01g
Valine
12% 0.13g

Vegan 6. Nutritional Yeast and Nori


image of nutritional yeast
image of nori

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of nori.

For example, 10 sheets of nori (26g) and 0.2 teaspoon of nutritional yeast (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for nori 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 10 sheet nori and 0.2 tsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
3.6% 1.8g
Histidine
6.8% 0.04g
Isoleucine
9.4% 0.08g
Leucine
8% 0.15g
Lysine
4.7% 0.08g
Methionine
4.9% 0.04g
Phenylalanine
5.6% 0.08g
Threonine
8.3% 0.07g
Tryptophan
5.8% 0.02g
Valine
11.2% 0.12g

Vegan 7. Mango and Nori


image of mango
image of nori

Low in protein, mango is high in lysine, which is complementary to nori.

A ratio of 10 sheets of nori (26g) and 0.1 mango (36g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.4 to 1:0.01 for nori to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 10 sheet nori and 0.1 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
3.6% 1.8g
Histidine
6.9% 0.04g
Isoleucine
9% 0.08g
Leucine
7.8% 0.15g
Lysine
4.7% 0.08g
Methionine
4.7% 0.04g
Phenylalanine
5.4% 0.08g
Threonine
7.9% 0.07g
Tryptophan
6.1% 0.02g
Valine
11.1% 0.12g

Vegan 8. Pumpkin Seeds and Nori


image of pumpkin seeds
image of nori

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

For example, 10 sheets of nori (26g) and 1.4 teaspoons of pumpkin seeds (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:7 for nori to pumpkin seed by weight.

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

Table of amino acids of 10 sheet nori and 1.4 tsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
3.7% 1.9g
Histidine
7.3% 0.05g
Isoleucine
9.9% 0.09g
Leucine
8.5% 0.16g
Lysine
4.9% 0.08g
Methionine
5.3% 0.05g
Phenylalanine
5.9% 0.09g
Threonine
8.1% 0.07g
Tryptophan
6.7% 0.02g
Valine
12.3% 0.13g

Vegan 9. Dijon Mustard and Nori


image of dijon mustard
image of nori

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

A ratio of 10 sheets of nori (26g) and 0.3 tablespoon of dijon mustard (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:6 for nori to dijon mustard by weight.

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

Table of amino acids of 10 sheet nori and 0.3 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
3.8% 1.9g
Histidine
7.9% 0.05g
Isoleucine
10% 0.09g
Leucine
8.6% 0.16g
Lysine
5% 0.09g
Methionine
5.3% 0.05g
Phenylalanine
6% 0.09g
Threonine
8.1% 0.07g
Tryptophan
5.8% 0.02g
Valine
11.8% 0.13g

Vegan 10. Yellow Mustard and Nori


image of yellow mustard
image of nori

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

For example, 10 sheets of nori (26g) and 0.7 tablespoon of yellow mustard (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.42 to 1:0 for nori to yellow mustard by weight.

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

Table of amino acids of 10 sheet nori and 0.7 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
3.8% 1.9g
Histidine
7.8% 0.05g
Isoleucine
9.7% 0.08g
Leucine
8.6% 0.16g
Lysine
5% 0.09g
Methionine
5.3% 0.05g
Phenylalanine
5.9% 0.09g
Threonine
8.7% 0.08g
Tryptophan
4.7% 0.01g
Valine
11.6% 0.12g

Vegan 11. Black Beans and Nori


image of black beans
image of nori

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to nori.

A ratio of 10 sheets of nori (26g) and 1.4 teaspoons of black beans (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.26 to 1:0 for nori to black bean by weight.

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

Table of amino acids of 10 sheet nori and 1.4 tsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
3.8% 1.9g
Histidine
7.6% 0.05g
Isoleucine
10.1% 0.09g
Leucine
8.8% 0.17g
Lysine
5.1% 0.09g
Methionine
5% 0.04g
Phenylalanine
6.4% 0.1g
Threonine
8.4% 0.08g
Tryptophan
6.2% 0.02g
Valine
11.9% 0.13g

Vegan 12. Kidney Beans and Nori


image of kidney beans
image of nori

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of nori.

For example, 10 sheets of nori (26g) and 1.6 teaspoons of kidney beans (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.2 to 1:0 for nori to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Table of amino acids of 10 sheet nori and 1.6 tsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
3.8% 1.9g
Histidine
7.6% 0.05g
Isoleucine
10.1% 0.09g
Leucine
8.8% 0.17g
Lysine
5.1% 0.09g
Methionine
5% 0.04g
Phenylalanine
6.4% 0.1g
Threonine
8.4% 0.08g
Tryptophan
6.2% 0.02g
Valine
11.9% 0.13g

Vegetarian 13. Sour Cream and Nori


image of sour cream
image of nori

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

A ratio of 10 sheets of nori (26g) and 1.6 teaspoons of sour cream (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:24 for nori to sour cream by weight.

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

Table of amino acids of 10 sheet nori and 1.6 tsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
3.3% 1.7g
Histidine
6.7% 0.04g
Isoleucine
9% 0.08g
Leucine
8% 0.15g
Lysine
4.4% 0.07g
Methionine
5% 0.04g
Phenylalanine
5.4% 0.08g
Threonine
7.7% 0.07g
Tryptophan
5.3% 0.01g
Valine
10.8% 0.12g

Vegetarian 14. Caramel and Nori


image of caramel
image of nori

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

For example, 10 sheets of nori (26g) and 0.8 tablespoon of caramel (17g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:0 for nori to caramel by weight.

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

Table of amino acids of 10 sheet nori and 0.8 tbsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
3.4% 1.7g
Histidine
6.8% 0.04g
Isoleucine
9.5% 0.08g
Leucine
8.2% 0.15g
Lysine
4.5% 0.08g
Methionine
5.1% 0.04g
Phenylalanine
5.6% 0.08g
Threonine
7.9% 0.07g
Tryptophan
4.3% 0.01g
Valine
11.2% 0.12g

Vegetarian 15. Yogurt and Nori


image of yogurt
image of nori

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

A ratio of 10 sheets of nori (26g) and 1.3 teaspoons of yogurt (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.26 to 1:0 for nori to yogurt by weight.

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

Table of amino acids of 10 sheet nori and 1.3 tsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
3.5% 1.7g
Histidine
6.7% 0.04g
Isoleucine
9.3% 0.08g
Leucine
8.1% 0.15g
Lysine
4.6% 0.08g
Methionine
5.2% 0.04g
Phenylalanine
5.6% 0.08g
Threonine
7.8% 0.07g
Tryptophan
4.8% 0.01g
Valine
11.5% 0.12g

Vegetarian 16. Milk and Nori


image of milk
image of nori

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

For example, 10 sheets of nori (26g) and 1.6 teaspoons of milk (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:31 for nori to milk by weight.

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 10 sheet nori and 1.6 tsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
3.6% 1.8g
Histidine
7.1% 0.04g
Isoleucine
9.4% 0.08g
Leucine
8.2% 0.16g
Lysine
4.7% 0.08g
Methionine
5.2% 0.04g
Phenylalanine
5.7% 0.08g
Threonine
8% 0.07g
Tryptophan
5.6% 0.01g
Valine
11.3% 0.12g


Complete Protein Pairings

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