16 Complete Protein Pairings with Oats

Summary:

• Oat contains a moderate amount of protein - about 26.3 grams per cup.
• However, oat provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.^[1]
• Oat pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. ^[2] More oat pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Oats (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 oats contains 26.3 grams of protein, or about 53% of recommended daily values. ^[1]

To get the adequate amount of protein with oats alone, you will need 1.9 cups of oats (296 grams) for an average female, or 2.3 cups of oats for males. ^[4] That's over 1150 calories.

Full nutritional profile for oats
USDA Source: Oats (Includes foods for USDA's Food Distribution Program)

Macronutrients in 1 cup (156g) of oats:

Proportionally, oat does contain abundant amounts of 8 out of the nine essential amino acids. However, oat is a little short on lysine.^[1]

To have adequate amounts of all nine essential amino acids with oat alone, you will have to eat 1.8 cups of oats (276 grams) for an average person. ^[2]

That's about 7% more oat to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (156g) of oats:

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

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

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

A ratio of 0.3 cup of oats (52g) and 23.8 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.46 to 1:1 for oat to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

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

For example, 0.3 cup of oats (52g) and 0.7 carrot (52g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of carrot to oat will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

A ratio of 0.3 cup of oats (52g) and 0.6 cup of watermelon (90g) creates a complete protein profile. In fact, any ratio of more than 1.7:1 of watermelon to oat will be complete.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

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

For example, 0.3 cup of oats (50g) and 4 tablespoons of crimini mushroom (22g) make a complete amino acids profile. In fact, any ratio of more than 0.43:1 of crimini mushroom to oat will be complete.

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

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

A ratio of 0.3 cup of oats (49g) and 1.4 cups of cranberry (159g) creates a complete protein profile. In fact, any ratio of more than 3:1 of cranberry to oat will be complete.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

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

For example, 0.3 cup of oats (50g) and 0.5 teaspoon of nutritional yeast (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:1.2 for oat to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

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

A ratio of 0.3 cup of oats (49g) and 0.3 mango (100g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2 to 1:25 for oat to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

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

For example, 0.3 cup of oats (47g) and 1.3 tablespoons of pumpkin seeds (5g) make a complete amino acids profile. In fact, any ratio of more than 0.11:1 of pumpkin seed to oat 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, dijon mustard is high in lysine, which is complementary to oat.

A ratio of 0.3 cup of oats (50g) and 0.7 tablespoon of dijon mustard (4g) creates a complete protein profile. In fact, any ratio of more than 0.09:1 of dijon mustard to oat will be complete.

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

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

For example, 0.3 cup of oats (50g) and 2.1 tablespoons of yellow mustard (31g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of yellow mustard to oat will be complete.

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

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

A ratio of 0.3 cup of oats (49g) and 1.3 tablespoons of black beans (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.4 to 1:2 for oat to black bean by weight.

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

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

For example, 0.3 cup of oats (49g) and 1.5 tablespoons of kidney beans (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.29 to 1:1.6 for oat 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

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

A ratio of 0.3 cup of oats (52g) and 1.6 tablespoons of sour cream (19g) creates a complete protein profile. In fact, any ratio of more than 0.36:1 of sour cream to oat will be complete.

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

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

For example, 0.3 cup of oats (52g) and 2.4 tablespoons of caramel (50g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1 to 1:25 for oat to caramel by weight.

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

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

A ratio of 0.3 cup of oats (50g) and 1.3 tablespoons of yogurt (19g) creates a complete protein profile. In fact, any ratio of more than 0.39:1 of yogurt to oat will be complete.

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

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

For example, 0.3 cup of oats (50g) and 1.5 tablespoons of milk (24g) make a complete amino acids profile. In fact, any ratio of more than 0.47:1 of milk to oat will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D