16 Complete Protein Pairings with Portabella Mushroom

Summary:

• Portabella mushroom contains a moderate amount of protein - about 1.8 grams per cup.
• However, portabella mushroom provides only 7 of the 9 essential amino acids sufficiently - it is a little low on methionine and valine.^[1]
• Portabella mushroom pairs well with brazil nut, pumpkin seeds, pili nut, carrots or nori to create a complete protein profile. ^[2] More portabella mushroom pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Portabella 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 portabella mushroom contains 1.8 grams of protein, or about 4% of recommended daily values. ^[1]

To get the adequate amount of protein with portabella mushroom alone, you will need 28 cups of portabella mushroom (2370 grams) for an average female, or 33 cups of portabella mushroom for males. ^[4] That's about 521 calories, and a lot of portabella mushroom! Supplementing portabella mushroom with food higher in protein is a good idea.

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

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

Proportionally, portabella mushroom does contain abundant amounts of 7 out of the nine essential amino acids. However, portabella mushroom is a little short on methionine and valine.^[1]

To have adequate amounts of all nine essential amino acids with portabella mushroom alone, you will have to eat 34 cups of portabella mushroom (2966 grams) for an average person. ^[2]

That's about 25% more portabella mushroom to compensate for the lack of methionine and valine, compared to the protein requirement alone.

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

1. Brazil Nut
2. Pumpkin Seeds
3. Pili Nut
4. Carrots
5. Nori
6. Chia Seeds
7. Sesame Seeds
8. Poppy Seeds
9. Wild Rice
10. Hemp Seeds
11. White Rice
12. Hedge Mustard Seeds

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

A reasonable source of supplementary protein, brazil nut is high in methionine and valine, which is complementary to portabella mushroom.

A ratio of 3.3 cups of portabella mushroom (287g) and 1.1 tablespoons of brazil nut (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for portabella mushroom to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Pumpkin seed is a reasonable source of supplementary protein, and is high in methionine and valine, complementing the profile of portabella mushroom.

For example, 2.5 cups of portabella mushroom (215g) and 2.1 tablespoons of pumpkin seeds (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:16 for portabella mushroom to pumpkin seed by weight.

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

A reasonable source of supplementary protein, pili nut is high in methionine and valine, which is complementary to portabella mushroom.

A ratio of 3.3 cups of portabella mushroom (287g) and 0.9 tablespoon of pili nut (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for portabella mushroom to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Carrot is low in protein, and is high in methionine and valine, complementing the profile of portabella mushroom.

For example, 1.7 cups of portabella mushroom (143g) and 1.9 carrots (135g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of carrot to portabella mushroom will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

A reasonable source of supplementary protein, nori is high in methionine and valine, which is complementary to portabella mushroom.

A ratio of 3.3 cups of portabella mushroom (287g) and 10.1 sheets of nori (26g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0.6 for portabella mushroom to nori by weight.

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

Chia seed is a reasonable source of supplementary protein, and is high in methionine and valine, complementing the profile of portabella mushroom.

For example, 3.3 cups of portabella mushroom (287g) and 0.2 ounce of chia seeds (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:6 for portabella mushroom to chia seed by weight.

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

A reasonable source of supplementary protein, sesame seed is high in methionine and valine, which is complementary to portabella mushroom.

A ratio of 3.3 cups of portabella mushroom (287g) and 0.7 tablespoon of sesame seeds (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.01 for portabella mushroom to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

Poppy seed is a reasonable source of supplementary protein, and is high in methionine and valine, complementing the profile of portabella mushroom.

For example, 3.3 cups of portabella mushroom (287g) and 2.3 teaspoons of poppy seeds (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:7 for portabella mushroom to poppy seed by weight.

Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed

A reasonable source of supplementary protein, wild rice is high in methionine and valine, which is complementary to portabella mushroom.

A ratio of 3.3 cups of portabella mushroom (287g) and 2.4 tablespoons of wild rice (25g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0.04 for portabella mushroom to wild rice by weight.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Hemp seed is a great source of protein, and is high in methionine and valine, complementing the profile of portabella mushroom.

For example, 3.3 cups of portabella mushroom (287g) and 0.3 tablespoon of hemp seeds (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.01 for portabella mushroom to hemp seed by weight.

Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled

A reasonable source of supplementary protein, white rice is high in methionine and valine, which is complementary to portabella mushroom.

A ratio of 3.3 cups of portabella mushroom (287g) and 0.4 cup of white rice (77g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:0.05 for portabella mushroom to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine and valine, complementing the profile of portabella mushroom.

For example, 2.5 cups of portabella mushroom (215g) and 1.9 tablespoons of hedge mustard seeds (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:16 for portabella mushroom to hedge mustard seed by weight.

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

Low in protein, mayonnaise is high in methionine and valine, which is complementary to portabella mushroom.

A ratio of 3.3 cups of portabella mushroom (287g) and 0.3 cup of mayonnaise (70g) creates a complete protein profile. In fact, any ratio of more than 0.24:1 of mayonnaise to portabella mushroom will be complete.

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

Yogurt is a reasonable source of supplementary protein, and is high in methionine and valine, complementing the profile of portabella mushroom.

For example, 3.3 cups of portabella mushroom (287g) and 1.9 tablespoons of yogurt (30g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.35 for portabella mushroom to yogurt by weight.

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

A reasonable source of supplementary protein, sour cream is high in methionine and valine, which is complementary to portabella mushroom.

A ratio of 3.3 cups of portabella mushroom (287g) and 2.9 tablespoons of sour cream (35g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:37 for portabella mushroom to sour cream by weight.

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

Caramel is low in protein, and is high in methionine and valine, complementing the profile of portabella mushroom.

For example, 3.3 cups of portabella mushroom (287g) and 3.8 tablespoons of caramel (78g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:0.07 for portabella mushroom to caramel by weight.

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