16 Complete Protein Pairings with Romaine Lettuce

Summary:

  • Romaine lettuce contains a moderate amount of protein - about 7.7 grams per head.
  • However, romaine lettuce provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Romaine lettuce pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More romaine lettuce 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 romaine lettuce, and found both vegan and vegetarian pairings with romaine lettuce 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 romaine lettuce source

Amount of Protein in Romaine Lettuce

A decent source of supplementary protein, a single head of romaine lettuce contains 7.7 grams of protein, or about 15% of recommended daily values. [1]

To get the adequate amount of protein with romaine lettuce alone, you will need 6.5 heads of romaine lettuce (4070 grams) for an average female, or 7.8 heads of romaine lettuce for males. [4] That's about 691 calories, and a lot of romaine lettuce! Supplementing romaine lettuce with food higher in protein is a good idea.

Full nutritional profile for romaine lettuce
USDA Source: Lettuce, cos or romaine, raw

Macronutrients in 1 head (626g) of romaine lettuce:

% of RDV Amount
Calories
5.3% 106 kCal
Carbohydrates
0% -
Total fat
2.9% 1.9 grams
Protein
15.4% 7.7 grams

Essential Amino Acids in Romaine Lettuce

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

To have adequate amounts of all nine essential amino acids with romaine lettuce alone, you will have to eat 9.2 heads of romaine lettuce (5733 grams) for an average person. [2]

That's about 41% more romaine lettuce to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 head (626g) of romaine lettuce:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
20.9% 0.131g
Isoleucine
32.8% 0.282g
Leucine
25.2% 0.476g
Lysine
23.4% 0.401g
Methionine
10.9% 0.094g
Phenylalanine
27.3% 0.407g
Threonine
29.9% 0.269g
Tryptophan
24.1% 0.063g
Valine
31.9% 0.344g

More Complete Protein with Romaine Lettuce

Top vegan pairings with romaine lettuce include:
  1. Brazil Nut
  2. Pili Nut
  3. Chia Seeds
  4. Sesame Seeds
  5. Wild Rice
  6. Hemp Seeds
  7. Poppy Seeds
  8. Hedge Mustard Seeds
  9. Nori
  10. Chestnut
  11. White Rice
  12. Pumpkin Seeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with romaine lettuce. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Caramel
  4. Egg

Vegan 1. Brazil Nut and Romaine Lettuce


image of brazil nut
image of romaine lettuce

A reasonable source of supplementary protein, brazil nut is high in methionine, which is complementary to romaine lettuce.

A ratio of 1.4 heads of romaine lettuce (894g) and 1.7 teaspoons of brazil nut (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for romaine lettuce to brazil nut by weight.

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

Table of amino acids of 1.4 head romaine lettuce and 1.7 tsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
23.4% 11.7g
Histidine
32.9% 0.21g
Isoleucine
49.6% 0.43g
Leucine
38.9% 0.74g
Lysine
34.8% 0.6g
Methionine
21.8% 0.19g
Phenylalanine
41% 0.61g
Threonine
44.6% 0.4g
Tryptophan
36.8% 0.1g
Valine
48.9% 0.53g

Vegan 2. Pili Nut and Romaine Lettuce


image of pili nut
image of romaine lettuce

Pili nut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of romaine lettuce.

For example, 1.1 heads of romaine lettuce (696g) and 2 tablespoons of pili nut (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.01 for romaine lettuce to pili nut by weight.

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

Table of amino acids of 1.1 head romaine lettuce and 2 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
20.3% 10.2g
Histidine
29.2% 0.18g
Isoleucine
44.7% 0.38g
Leucine
34.9% 0.66g
Lysine
29.2% 0.5g
Methionine
18.9% 0.16g
Phenylalanine
35.3% 0.53g
Threonine
39.9% 0.36g
Tryptophan
37.5% 0.1g
Valine
45% 0.49g

Vegan 3. Chia Seeds and Romaine Lettuce


image of chia seeds
image of romaine lettuce

A reasonable source of supplementary protein, chia seed is high in methionine, which is complementary to romaine lettuce.

A ratio of 1.1 heads of romaine lettuce (696g) and 0.4 ounce of chia seeds (10g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:13 for romaine lettuce to chia seed by weight.

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

Table of amino acids of 1.1 head romaine lettuce and 0.4 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
20.5% 10.2g
Histidine
31.7% 0.2g
Isoleucine
45.8% 0.39g
Leucine
35.3% 0.67g
Lysine
31.8% 0.54g
Methionine
19.1% 0.16g
Phenylalanine
37.3% 0.56g
Threonine
41.2% 0.37g
Tryptophan
43.8% 0.11g
Valine
44.3% 0.48g

Vegan 4. Sesame Seeds and Romaine Lettuce


image of sesame seeds
image of romaine lettuce

Sesame seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of romaine lettuce.

For example, 1.1 heads of romaine lettuce (696g) and 1.2 tablespoons of sesame seeds (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.04 for romaine lettuce to sesame seed by weight.

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

Table of amino acids of 1.1 head romaine lettuce and 1.2 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
21% 10.5g
Histidine
32.2% 0.2g
Isoleucine
46.1% 0.4g
Leucine
35.8% 0.68g
Lysine
29.7% 0.51g
Methionine
19.6% 0.17g
Phenylalanine
37.2% 0.55g
Threonine
42.1% 0.38g
Tryptophan
43% 0.11g
Valine
45.4% 0.49g

Vegan 5. Wild Rice and Romaine Lettuce


image of wild rice
image of romaine lettuce

A reasonable source of supplementary protein, wild rice is high in methionine, which is complementary to romaine lettuce.

A ratio of 1.1 heads of romaine lettuce (696g) and 0.4 cup of wild rice (60g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0.27 for romaine lettuce to wild rice by weight.

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

Table of amino acids of 1.1 head romaine lettuce and 0.4 cup wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
21.9% 10.9g
Histidine
33.1% 0.21g
Isoleucine
48% 0.41g
Leucine
36.7% 0.69g
Lysine
32% 0.55g
Methionine
20.4% 0.18g
Phenylalanine
38.2% 0.57g
Threonine
41.7% 0.37g
Tryptophan
38% 0.1g
Valine
48.2% 0.52g

Vegan 6. Hemp Seeds and Romaine Lettuce


image of hemp seeds
image of romaine lettuce

Hemp seed is a great source of protein, and is high in methionine, complementing the profile of romaine lettuce.

For example, 1.1 heads of romaine lettuce (696g) and 0.8 tablespoon of hemp seeds (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.04 for romaine lettuce to hemp seed by weight.

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

Table of amino acids of 1.1 head romaine lettuce and 0.8 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
21.9% 11g
Histidine
35% 0.22g
Isoleucine
47.8% 0.41g
Leucine
36.7% 0.69g
Lysine
31.7% 0.54g
Methionine
20.5% 0.18g
Phenylalanine
37.8% 0.56g
Threonine
44% 0.4g
Tryptophan
37.6% 0.1g
Valine
48% 0.52g

Vegan 7. Poppy Seeds and Romaine Lettuce


image of poppy seeds
image of romaine lettuce

A reasonable source of supplementary protein, poppy seed is high in methionine, which is complementary to romaine lettuce.

A ratio of 1 head of romaine lettuce (626g) and 4.9 teaspoons of poppy seeds (14g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:22 for romaine lettuce to poppy seed by weight.

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

Table of amino acids of 1 head romaine lettuce and 4.9 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
31.2% 0.2g
Isoleucine
45.9% 0.39g
Leucine
34.8% 0.66g
Lysine
31.1% 0.53g
Methionine
19% 0.16g
Phenylalanine
34.3% 0.51g
Threonine
40.4% 0.36g
Tryptophan
33.8% 0.09g
Valine
45.9% 0.5g

Vegan 8. Hedge Mustard Seeds and Romaine Lettuce


image of hedge mustard seeds
image of romaine lettuce

Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of romaine lettuce.

For example, 0.9 head of romaine lettuce (569g) and 0.3 cup of hedge mustard seeds (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:45 for romaine lettuce to hedge mustard seed by weight.

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

Table of amino acids of 0.9 head romaine lettuce and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
19.6% 9.8g
Histidine
30.9% 0.19g
Isoleucine
47.2% 0.41g
Leucine
37.9% 0.72g
Lysine
32.2% 0.55g
Methionine
18.3% 0.16g
Phenylalanine
33.9% 0.5g
Threonine
44.9% 0.4g
Tryptophan
45.5% 0.12g
Valine
44.1% 0.48g

Vegan 9. Nori and Romaine Lettuce


image of nori
image of romaine lettuce

A reasonable source of supplementary protein, nori is high in methionine, which is complementary to romaine lettuce.

A ratio of 0.9 head of romaine lettuce (569g) and 19.8 sheets of nori (51g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:5 for romaine lettuce to nori by weight.

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

Table of amino acids of 0.9 head romaine lettuce and 19.8 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
20% 10g
Histidine
30.4% 0.19g
Isoleucine
45.3% 0.39g
Leucine
36.5% 0.69g
Lysine
28% 0.48g
Methionine
18.6% 0.16g
Phenylalanine
34.3% 0.51g
Threonine
40.4% 0.36g
Tryptophan
30.4% 0.08g
Valine
48.1% 0.52g

Vegan 10. Chestnut and Romaine Lettuce


image of chestnut
image of romaine lettuce

Chestnut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of romaine lettuce.

For example, 0.9 head of romaine lettuce (569g) and 0.8 cup of chestnut (110g) make a complete amino acids profile. In fact, any ratio of more than 0.19:1 of chestnut to romaine lettuce will be complete.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

Table of amino acids of 0.9 head romaine lettuce and 0.8 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
21% 10.5g
Histidine
34.4% 0.22g
Isoleucine
45.8% 0.39g
Leucine
33.8% 0.64g
Lysine
33.4% 0.57g
Methionine
19.6% 0.17g
Phenylalanine
34.7% 0.52g
Threonine
41% 0.37g
Tryptophan
36.7% 0.1g
Valine
47.2% 0.51g

Vegan 11. White Rice and Romaine Lettuce


image of white rice
image of romaine lettuce

A reasonable source of supplementary protein, white rice is high in methionine, which is complementary to romaine lettuce.

A ratio of 0.9 head of romaine lettuce (569g) and 0.8 cup of white rice (151g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.26 to 1:0.4 for romaine lettuce to white rice by weight.

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

Table of amino acids of 0.9 head romaine lettuce and 0.8 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
21.2% 10.6g
Histidine
32.3% 0.2g
Isoleucine
47.8% 0.41g
Leucine
38.6% 0.73g
Lysine
28.9% 0.49g
Methionine
19.7% 0.17g
Phenylalanine
37.7% 0.56g
Threonine
41.4% 0.37g
Tryptophan
38.2% 0.1g
Valine
49.2% 0.53g

Vegan 12. Pumpkin Seeds and Romaine Lettuce


image of pumpkin seeds
image of romaine lettuce

Pumpkin seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of romaine lettuce.

For example, 0.7 head of romaine lettuce (447g) and 0.3 cup of pumpkin seeds (18g) make a complete amino acids profile. In fact, any ratio of more than 0.04:1 of pumpkin seed to romaine lettuce will be complete.

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

Table of amino acids of 0.7 head romaine lettuce and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
29.3% 0.18g
Isoleucine
42.9% 0.37g
Leucine
32.6% 0.62g
Lysine
30.9% 0.53g
Methionine
16.3% 0.14g
Phenylalanine
30.4% 0.45g
Threonine
34.7% 0.31g
Tryptophan
39.2% 0.1g
Valine
47% 0.51g

Vegetarian 13. Mayonnaise and Romaine Lettuce


image of mayonnaise
image of romaine lettuce

Low in protein, mayonnaise is high in methionine, which is complementary to romaine lettuce.

A ratio of 1.1 heads of romaine lettuce (696g) and 0.8 cup of mayonnaise (167g) creates a complete protein profile. In fact, any ratio of more than 0.24:1 of mayonnaise to romaine lettuce will be complete.

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

Table of amino acids of 1.1 head romaine lettuce and 0.8 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
20.3% 10.2g
Histidine
30.1% 0.19g
Isoleucine
49% 0.42g
Leucine
36.4% 0.69g
Lysine
33.1% 0.57g
Methionine
18.9% 0.16g
Phenylalanine
36.7% 0.55g
Threonine
43.4% 0.39g
Tryptophan
37.7% 0.1g
Valine
46.9% 0.51g

Vegetarian 14. Sour Cream and Romaine Lettuce


image of sour cream
image of romaine lettuce

Sour cream is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of romaine lettuce.

For example, 1 head of romaine lettuce (626g) and 0.4 cup of sour cream (76g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of sour cream to romaine lettuce will be complete.

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

Table of amino acids of 1 head romaine lettuce and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
19.1% 9.5g
Histidine
31.9% 0.2g
Isoleucine
47.1% 0.41g
Leucine
38.1% 0.72g
Lysine
35.6% 0.61g
Methionine
17.8% 0.15g
Phenylalanine
35.3% 0.53g
Threonine
41.9% 0.38g
Tryptophan
36.3% 0.09g
Valine
45.6% 0.49g

Vegetarian 15. Caramel and Romaine Lettuce


image of caramel
image of romaine lettuce

Low in protein, caramel is high in methionine, which is complementary to romaine lettuce.

A ratio of 0.9 head of romaine lettuce (569g) and 0.5 cup of caramel (152g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:0.2 for romaine lettuce to caramel by weight.

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

Table of amino acids of 0.9 head romaine lettuce and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
28.6% 0.18g
Isoleucine
45.5% 0.39g
Leucine
34.5% 0.65g
Lysine
31.7% 0.54g
Methionine
16.5% 0.14g
Phenylalanine
32.1% 0.48g
Threonine
38.3% 0.35g
Tryptophan
21.9% 0.06g
Valine
42.8% 0.46g

Vegetarian 16. Egg and Romaine Lettuce


image of egg
image of romaine lettuce

Egg is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of romaine lettuce.

For example, 1 head of romaine lettuce (626g) and 0.3 egg (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:26 for romaine lettuce to egg by weight.

Full nutritional profile for egg
USDA Source: Egg, whole, raw, fresh

Table of amino acids of 1 head romaine lettuce and 0.3 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
19.5% 9.8g
Histidine
28.9% 0.18g
Isoleucine
45.6% 0.39g
Leucine
34.6% 0.65g
Lysine
32.2% 0.55g
Methionine
18.2% 0.16g
Phenylalanine
34.8% 0.52g
Threonine
40.1% 0.36g
Tryptophan
34.7% 0.09g
Valine
45% 0.49g


Complete Protein Pairings

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