16 Complete Protein Pairings with Rosemary

Summary:

Rosemary is low in protein - about 0.1 grams per tbsp.
In addition, rosemary provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.^[1]
Rosemary pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. ^[2] More rosemary pairings and detailed analysis below.

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Summary
Protein
Amino Acid Profile
Pairings with Rosemary (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.

World Health Organization ^[2], National Academy Press ^[3]

We analyzed the amino acid composition of rosemary, and found both vegan and vegetarian pairings with rosemary that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!

Details on how we calculate complete protein profiles.

Rosemary source

Amount of Protein in Rosemary

Relatively low in protein, a single tablespoon of rosemary contains 0.1 grams of protein, or about 0% of recommended daily values. ^[1]

To get the adequate amount of protein with rosemary alone, you will need 719 tablespoons of rosemary (1510 grams) for an average female, or 863 tablespoons of rosemary for males. ^[4] That's over 1980 calories, and a lot of rosemary! Pairing rosemary with a richer protein source is a good idea.

Full nutritional profile for rosemary
USDA Source: Rosemary, fresh

Macronutrients in 1 tbsp (2.1g) of rosemary:

	% of RDV	Amount
Calories	0.1%	3 kCal
Carbohydrates	0%	-
Total fat	0.2%	0.1 grams
Protein	0.1%	0.1 grams

Essential Amino Acids in Rosemary

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

To have adequate amounts of all nine essential amino acids with rosemary alone, you will have to eat 871 tablespoons of rosemary (1830 grams) for an average person. ^[2]

That's about 21% more rosemary to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tbsp (2.1g) of rosemary:

Amino Acid	% of RDV ^[2]	Amount ^[1]	Complete / Adequate
Protein	0.1%	0.07g
Histidine	0.2%	0.001g
Isoleucine	0.3%	0.003g
Leucine	0.3%	0.005g
Lysine	0.2%	0.003g
Methionine	0.1%	0.001g
Phenylalanine	0.2%	0.004g
Threonine	0.3%	0.003g
Tryptophan	0.4%	0.001g
Valine	0.3%	0.003g

More Complete Protein with Rosemary

Top vegan pairings with rosemary include:

Carrots
Crimini Mushroom
Pumpkin Seeds
Chia Seeds
Hedge Mustard Seeds
Yellow Mustard
Dijon Mustard
Avocado
Wheat Germ
Chestnut
Lotus Seeds

Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with rosemary. These include:

Sour Cream
Caramel
Yogurt
Mayonnaise

Vegan 1. Carrots and Rosemary

Low in protein, carrot is high in lysine and methionine, which is complementary to rosemary.

A ratio of 10 tablespoons of rosemary (21g) and 0.3 carrot (25g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of carrot to rosemary will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 10 tbsp rosemary and 0.3 large carrots :

Amino Acid	% of RDV ^[2]	Amount ^[5]	Complete / Adequate
Protein	1.8%	0.9g
Histidine	3.8%	0.02g
Isoleucine	5.5%	0.05g
Leucine	4.1%	0.08g
Lysine	3.2%	0.05g
Methionine	1.7%	0.01g
Phenylalanine	3.4%	0.05g
Threonine	8.4%	0.08g
Tryptophan	5.3%	0.01g
Valine	4.8%	0.05g

Vegan 2. Crimini Mushroom and Rosemary

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

For example, 10 tablespoons of rosemary (21g) and 2.9 tablespoons of crimini mushroom (16g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of crimini mushroom to rosemary will be complete.

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

Table of amino acids of 10 tbsp rosemary and 2.9 tbsp crimini mushroom :

Amino Acid	% of RDV ^[2]	Amount ^[6]	Complete / Adequate
Protein	2.2%	1.1g
Histidine	3.9%	0.02g
Isoleucine	5.1%	0.04g
Leucine	4%	0.08g
Lysine	4.1%	0.07g
Methionine	2%	0.02g
Phenylalanine	3.4%	0.05g
Threonine	5.2%	0.05g
Tryptophan	7.5%	0.02g
Valine	4.9%	0.05g

Vegan 3. Pumpkin Seeds and Rosemary

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

A ratio of 10 tablespoons of rosemary (21g) and 0.8 teaspoon of pumpkin seeds (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:5 for rosemary 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 tbsp rosemary and 0.8 tsp pumpkin seeds :

Amino Acid	% of RDV ^[2]	Amount ^[7]	Complete / Adequate
Protein	1.8%	0.9g
Histidine	3.1%	0.02g
Isoleucine	4.5%	0.04g
Leucine	3.6%	0.07g
Lysine	2.6%	0.04g
Methionine	1.7%	0.01g
Phenylalanine	3%	0.05g
Threonine	4%	0.04g
Tryptophan	5.4%	0.01g
Valine	4.7%	0.05g

Vegan 4. Chia Seeds and Rosemary

Chia seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of rosemary.

For example, 10 tablespoons of rosemary (21g) and 0.6 gram of chia seeds make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:2.7 for rosemary to chia seed by weight.

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

Table of amino acids of 10 tbsp rosemary and 0.6 grams chia seeds :

Amino Acid	% of RDV ^[2]	Amount ^[8]	Complete / Adequate
Protein	1.6%	0.8g
Histidine	2.7%	0.02g
Isoleucine	3.8%	0.03g
Leucine	3.2%	0.06g
Lysine	2.1%	0.04g
Methionine	1.5%	0.01g
Phenylalanine	2.8%	0.04g
Threonine	3.6%	0.03g
Tryptophan	5.1%	0.01g
Valine	3.7%	0.04g

Vegan 5. Hedge Mustard Seeds and Rosemary

A reasonable source of supplementary protein, hedge mustard seed is high in lysine and methionine, which is complementary to rosemary.

A ratio of 10 tablespoons of rosemary (21g) and 0.7 teaspoon of hedge mustard seeds (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:5 for rosemary 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 10 tbsp rosemary and 0.7 tsp hedge mustard seeds :

Amino Acid	% of RDV ^[2]	Amount ^[9]	Complete / Adequate
Protein	1.7%	0.8g
Histidine	2.8%	0.02g
Isoleucine	4.1%	0.04g
Leucine	3.5%	0.07g
Lysine	2.3%	0.04g
Methionine	1.5%	0.01g
Phenylalanine	2.8%	0.04g
Threonine	4%	0.04g
Tryptophan	5.2%	0.01g
Valine	3.9%	0.04g

Vegan 6. Yellow Mustard and Rosemary

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

For example, 10 tablespoons of rosemary (21g) and 0.5 tablespoon of yellow mustard (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.37 to 1:0.01 for rosemary to yellow mustard by weight.

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

Table of amino acids of 10 tbsp rosemary and 0.5 tbsp yellow mustard :

Amino Acid	% of RDV ^[2]	Amount ^[10]	Complete / Adequate
Protein	2%	1g
Histidine	3.7%	0.02g
Isoleucine	4.7%	0.04g
Leucine	4%	0.08g
Lysine	3%	0.05g
Methionine	1.8%	0.02g
Phenylalanine	3.2%	0.05g
Threonine	4.6%	0.04g
Tryptophan	4.4%	0.01g
Valine	4.6%	0.05g

Vegan 7. Dijon Mustard and Rosemary

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

A ratio of 10 tablespoons of rosemary (21g) and 0.3 tablespoon of dijon mustard (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:9 for rosemary to dijon mustard by weight.

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

Table of amino acids of 10 tbsp rosemary and 0.3 tbsp dijon mustard :

Amino Acid	% of RDV ^[2]	Amount ^[11]	Complete / Adequate
Protein	2.4%	1.2g
Histidine	4.9%	0.03g
Isoleucine	6%	0.05g
Leucine	4.9%	0.09g
Lysine	3.8%	0.07g
Methionine	2.2%	0.02g
Phenylalanine	3.9%	0.06g
Threonine	5%	0.04g
Tryptophan	6%	0.02g
Valine	5.9%	0.06g

Vegan 8. Avocado and Rosemary

Avocado is low in protein, and is high in lysine and methionine, complementing the profile of rosemary.

For example, 10 tablespoons of rosemary (21g) and 0.2 avocado (22g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of avocado to rosemary will be complete.

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

Table of amino acids of 10 tbsp rosemary and 0.2 fruit avocado :

Amino Acid	% of RDV ^[2]	Amount ^[12]	Complete / Adequate
Protein	2.3%	1.1g
Histidine	3.9%	0.02g
Isoleucine	5.5%	0.05g
Leucine	4.4%	0.08g
Lysine	3.4%	0.06g
Methionine	2.1%	0.02g
Phenylalanine	3.8%	0.06g
Threonine	5%	0.04g
Tryptophan	6.3%	0.02g
Valine	5.4%	0.06g

Vegan 9. Wheat Germ and Rosemary

A great source of protein, wheat germ is high in lysine and methionine, which is complementary to rosemary.

A ratio of 10 tablespoons of rosemary (21g) and 0.6 teaspoon of wheat germ (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:7 for rosemary to wheat germ by weight.

Full nutritional profile for wheat germ
USDA Source: Wheat germ, crude

Table of amino acids of 10 tbsp rosemary and 0.6 tsp wheat germ :

Amino Acid	% of RDV ^[2]	Amount ^[13]	Complete / Adequate
Protein	2.1%	1g
Histidine	3.7%	0.02g
Isoleucine	4.8%	0.04g
Leucine	4%	0.08g
Lysine	3%	0.05g
Methionine	1.9%	0.02g
Phenylalanine	3.3%	0.05g
Threonine	4.8%	0.04g
Tryptophan	5.9%	0.02g
Valine	4.8%	0.05g

Vegan 10. Chestnut and Rosemary

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

For example, 10 tablespoons of rosemary (21g) and 0.6 tablespoon of chestnut (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.25 to 1:25 for rosemary to chestnut by weight.

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

Table of amino acids of 10 tbsp rosemary and 0.6 tbsp chestnut :

Amino Acid	% of RDV ^[2]	Amount ^[14]	Complete / Adequate
Protein	1.7%	0.9g
Histidine	2.9%	0.02g
Isoleucine	4.1%	0.04g
Leucine	3.3%	0.06g
Lysine	2.3%	0.04g
Methionine	1.6%	0.01g
Phenylalanine	2.8%	0.04g
Threonine	3.8%	0.03g
Tryptophan	4.8%	0.01g
Valine	4.1%	0.04g

Vegan 11. Lotus Seeds and Rosemary

A reasonable source of supplementary protein, lotus seed is high in lysine and methionine, which is complementary to rosemary.

A ratio of 10 tablespoons of rosemary (21g) and 3.2 tablespoons of lotus seeds (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.3 to 1:30 for rosemary to lotus seed by weight.

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

Table of amino acids of 10 tbsp rosemary and 3.2 tbsp lotus seeds :

Amino Acid	% of RDV ^[2]	Amount ^[15]	Complete / Adequate
Protein	3.3%	1.7g
Histidine	6.5%	0.04g
Isoleucine	8.9%	0.08g
Leucine	6.8%	0.13g
Lysine	5.4%	0.09g
Methionine	3.1%	0.03g
Phenylalanine	5.6%	0.08g
Threonine	8.4%	0.08g
Tryptophan	9.5%	0.02g
Valine	9%	0.1g

Vegetarian 12. Sour Cream and Rosemary

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

For example, 10 tablespoons of rosemary (21g) and 0.8 teaspoon of sour cream (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:15 for rosemary to sour cream by weight.

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

Table of amino acids of 10 tbsp rosemary and 0.8 tsp sour cream :

Amino Acid	% of RDV ^[2]	Amount ^[16]	Complete / Adequate
Protein	1.5%	0.8g
Histidine	2.7%	0.02g
Isoleucine	3.9%	0.03g
Leucine	3.3%	0.06g
Lysine	2.3%	0.04g
Methionine	1.4%	0.01g
Phenylalanine	2.7%	0.04g
Threonine	3.7%	0.03g
Tryptophan	4.6%	0.01g
Valine	3.8%	0.04g

Vegetarian 13. Caramel and Rosemary

Low in protein, caramel is high in lysine and methionine, which is complementary to rosemary.

A ratio of 10 tablespoons of rosemary (21g) and 1 teaspoon of caramel (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.34 to 1:0 for rosemary to caramel by weight.

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

Table of amino acids of 10 tbsp rosemary and 1 tsp caramel :

Amino Acid	% of RDV ^[2]	Amount ^[17]	Complete / Adequate
Protein	1.6%	0.8g
Histidine	2.7%	0.02g
Isoleucine	4.1%	0.03g
Leucine	3.3%	0.06g
Lysine	2.2%	0.04g
Methionine	1.5%	0.01g
Phenylalanine	2.7%	0.04g
Threonine	3.7%	0.03g
Tryptophan	4.1%	0.01g
Valine	3.9%	0.04g

Vegetarian 14. Yogurt and Rosemary

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

For example, 10 tablespoons of rosemary (21g) and 0.5 teaspoon of yogurt (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0 for rosemary to yogurt by weight.

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

Table of amino acids of 10 tbsp rosemary and 0.5 tsp yogurt :

Amino Acid	% of RDV ^[2]	Amount ^[18]	Complete / Adequate
Protein	1.6%	0.8g
Histidine	2.6%	0.02g
Isoleucine	3.9%	0.03g
Leucine	3.3%	0.06g
Lysine	2.3%	0.04g
Methionine	1.5%	0.01g
Phenylalanine	2.7%	0.04g
Threonine	3.6%	0.03g
Tryptophan	4.3%	0.01g
Valine	3.9%	0.04g

Vegetarian 15. Mayonnaise and Rosemary

Low in protein, mayonnaise is high in lysine and methionine, which is complementary to rosemary.

A ratio of 10 tablespoons of rosemary (21g) and 1.4 teaspoons of mayonnaise (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:31 for rosemary to mayonnaise by weight.

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

Table of amino acids of 10 tbsp rosemary and 1.4 tsp mayonnaise :

Amino Acid	% of RDV ^[2]	Amount ^[19]	Complete / Adequate
Protein	1.5%	0.8g
Histidine	2.5%	0.02g
Isoleucine	3.8%	0.03g
Leucine	3.1%	0.06g
Lysine	2%	0.03g
Methionine	1.4%	0.01g
Phenylalanine	2.6%	0.04g
Threonine	3.6%	0.03g
Tryptophan	4.5%	0.01g
Valine	3.6%	0.04g