16 Complete Protein Pairings with Oyster Mushroom

Summary:

• Oyster mushroom contains a moderate amount of protein - about 2.8 grams per cup.
• However, oyster mushroom provides only 6 of the 9 essential amino acids sufficiently - it is a little low on leucine, lysine and methionine.^[1]
• Oyster mushroom pairs well with carrots, hedge mustard seeds, pumpkin seeds, crimini mushroom or chia seeds to create a complete protein profile. ^[2] More oyster mushroom pairings and detailed analysis below.

• 
  Jump to:
• Summary
• Protein
• Amino Acid Profile
• Pairings with Oyster 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 oyster mushroom contains 2.8 grams of protein, or about 6% of recommended daily values. ^[1]

To get the adequate amount of protein with oyster mushroom alone, you will need 18 cups of oyster mushroom (1510 grams) for an average female, or 21 cups of oyster mushroom for males. ^[4] That's about 498 calories, and a lot of oyster mushroom! Supplementing oyster mushroom with food higher in protein is a good idea.

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

Macronutrients in 1 cup (86g) of oyster mushroom:

Proportionally, oyster mushroom does contain abundant amounts of 6 out of the nine essential amino acids. However, oyster mushroom is a little short on leucine, lysine and methionine.^[1]

To have adequate amounts of all nine essential amino acids with oyster mushroom alone, you will have to eat 24 cups of oyster mushroom (2048 grams) for an average person. ^[2]

That's about 36% more oyster mushroom to compensate for the lack of leucine, lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (86g) of oyster mushroom:

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

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

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

A ratio of 0.9 cup of oyster mushroom (78g) and 2.3 carrots (169g) creates a complete protein profile. In fact, any ratio of more than 2.2:1 of carrot to oyster 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 leucine, lysine and methionine, complementing the profile of oyster mushroom.

For example, 2 cups of oyster mushroom (172g) and 3.5 tablespoons of hedge mustard seeds (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:47 for oyster mushroom to hedge mustard seed by weight.

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

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

A ratio of 1.7 cups of oyster mushroom (143g) and 3.3 tablespoons of pumpkin seeds (13g) creates a complete protein profile. In fact, any ratio of more than 0.09:1 of pumpkin seed to oyster mushroom will be complete.

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

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

For example, 0.5 cup of oyster mushroom (39g) and 2.3 cups of crimini mushroom (196g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of crimini mushroom to oyster mushroom will be complete.

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

A reasonable source of supplementary protein, chia seed is high in leucine, lysine and methionine, which is complementary to oyster mushroom.

A ratio of 1.7 cups of oyster mushroom (143g) and 0.5 ounce of chia seeds (15g) creates a complete protein profile. In fact, any ratio of more than 0.1:1 of chia seed to oyster mushroom will be complete.

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

Dijon mustard is a great source of protein, and is high in leucine, lysine and methionine, complementing the profile of oyster mushroom.

For example, 1.3 cups of oyster mushroom (108g) and 3 tablespoons of dijon mustard (18g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of dijon mustard to oyster mushroom will be complete.

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

A reasonable source of supplementary protein, yellow mustard is high in leucine, lysine and methionine, which is complementary to oyster mushroom.

A ratio of 1.7 cups of oyster mushroom (143g) and 6.6 tablespoons of yellow mustard (99g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:4 for oyster mushroom to yellow mustard by weight.

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

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

For example, 0.8 cup of oyster mushroom (72g) and 1.2 cups of lotus seeds (40g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of lotus seed to oyster mushroom will be complete.

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

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

A ratio of 1.4 cups of oyster mushroom (123g) and 0.9 tablespoon of spirulina (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:37 for oyster mushroom to spirulina by weight.

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

Spinach is a reasonable source of supplementary protein, and is high in leucine, lysine and methionine, complementing the profile of oyster mushroom.

For example, 1.3 cups of oyster mushroom (108g) and 5.5 cups of spinach (166g) make a complete amino acids profile. In fact, any ratio of more than 1.5:1 of spinach to oyster mushroom will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Low in protein, avocado is high in leucine, lysine and methionine, which is complementary to oyster mushroom.

A ratio of 1.4 cups of oyster mushroom (123g) and 1.8 avocado (239g) creates a complete protein profile. In fact, any ratio of more than 1.9:1 of avocado to oyster mushroom will be complete.

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

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

For example, 2 cups of oyster mushroom (172g) and 0.3 cup of sour cream (49g) make a complete amino acids profile. In fact, any ratio of more than 0.28:1 of sour cream to oyster mushroom will be complete.

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

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

A ratio of 2 cups of oyster mushroom (172g) and 0.3 cup of caramel (108g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:0.25 for oyster mushroom to caramel by weight.

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

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

For example, 2 cups of oyster mushroom (172g) and 2.7 tablespoons of yogurt (41g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:1.3 for oyster mushroom to yogurt by weight.

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

Low in protein, mayonnaise is high in leucine, lysine and methionine, which is complementary to oyster mushroom.

A ratio of 2 cups of oyster mushroom (172g) and 0.6 cup of mayonnaise (138g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of mayonnaise to oyster mushroom will be complete.

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