16 Complete Protein Pairings with Scallion

Summary:

  • Scallion contains a moderate amount of protein - about 0.5 grams per large.
  • However, scallion provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Scallion pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More scallion 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 scallion, and found both vegan and vegetarian pairings with scallion 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 scallion source

Amount of Protein in Scallion

A decent source of supplementary protein, a single scallion contains 0.5 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with scallion alone, you will need 109 scallion (2730 grams) for an average female, or 131 scallion for males. [4] That's about 874 calories, and a lot of scallion! Supplementing scallion with food higher in protein is a good idea.

Full nutritional profile for scallion
USDA Source: Onions, spring or scallions (includes tops and bulb), raw

Macronutrients in 1 large (25g) of scallion:

% of RDV Amount
Calories
0.4% 8 kCal
Carbohydrates
0% -
Total fat
0.1% 0 grams
Protein
0.9% 0.5 grams

Essential Amino Acids in Scallion

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

To have adequate amounts of all nine essential amino acids with scallion alone, you will have to eat 172 scallion (4300 grams) for an average person. [2]

That's about 58% more scallion to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 large (25g) of scallion:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
0.9% 0.458g
Histidine
1.3% 0.008g
Isoleucine
2.2% 0.019g
Leucine
1.4% 0.027g
Lysine
1.3% 0.023g
Methionine
0.6% 0.005g
Phenylalanine
1% 0.015g
Threonine
2% 0.018g
Tryptophan
1.9% 0.005g
Valine
1.9% 0.02g

More Complete Protein with Scallion

Top vegan pairings with scallion 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. Pumpkin Seeds
  12. Quinoa
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with scallion. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Caramel
  4. Egg

Vegan 1. Brazil Nut and Scallion


image of brazil nut
image of scallion

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

A ratio of 10 scallion (250g) and 0.9 teaspoon of brazil nut (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for scallion to brazil nut by weight.

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

Table of amino acids of 10 large scallion and 0.9 tsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
9.9% 4.9g
Histidine
14.4% 0.09g
Isoleucine
24% 0.21g
Leucine
16.1% 0.3g
Lysine
14.1% 0.24g
Methionine
9.2% 0.08g
Phenylalanine
11% 0.16g
Threonine
21.1% 0.19g
Tryptophan
20.6% 0.05g
Valine
20.6% 0.22g

Vegan 2. Pili Nut and Scallion


image of pili nut
image of scallion

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

For example, 10 scallion (250g) and 1.4 tablespoons of pili nut (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0 for scallion to pili nut by weight.

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

Table of amino acids of 10 large scallion and 1.4 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
11.4% 5.7g
Histidine
17% 0.11g
Isoleucine
28.3% 0.24g
Leucine
19.4% 0.37g
Lysine
15.6% 0.27g
Methionine
10.7% 0.09g
Phenylalanine
13.4% 0.2g
Threonine
24.8% 0.22g
Tryptophan
26.9% 0.07g
Valine
25.6% 0.28g

Vegan 3. Chia Seeds and Scallion


image of chia seeds
image of scallion

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

A ratio of 10 scallion (250g) and 0.3 ounce of chia seeds (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:2.9 for scallion to chia seed by weight.

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

Table of amino acids of 10 large scallion and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
11.5% 5.8g
Histidine
18.8% 0.12g
Isoleucine
29.1% 0.25g
Leucine
19.7% 0.37g
Lysine
17.4% 0.3g
Methionine
10.8% 0.09g
Phenylalanine
14.8% 0.22g
Threonine
25.7% 0.23g
Tryptophan
31.4% 0.08g
Valine
25.1% 0.27g

Vegan 4. Sesame Seeds and Scallion


image of sesame seeds
image of scallion

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

For example, 10 scallion (250g) and 0.9 tablespoon of sesame seeds (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for scallion 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 10 large scallion and 0.9 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
11.9% 6g
Histidine
19.1% 0.12g
Isoleucine
29.3% 0.25g
Leucine
20% 0.38g
Lysine
15.9% 0.27g
Methionine
11.1% 0.1g
Phenylalanine
14.8% 0.22g
Threonine
26.4% 0.24g
Tryptophan
30.8% 0.08g
Valine
25.9% 0.28g

Vegan 5. Wild Rice and Scallion


image of wild rice
image of scallion

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

A ratio of 10 scallion (250g) and 0.3 cup of wild rice (43g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.17 to 1:0 for scallion to wild rice by weight.

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

Table of amino acids of 10 large scallion and 0.3 cup wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
12.5% 6.3g
Histidine
19.7% 0.12g
Isoleucine
30.7% 0.26g
Leucine
20.6% 0.39g
Lysine
17.5% 0.3g
Methionine
11.7% 0.1g
Phenylalanine
15.5% 0.23g
Threonine
26% 0.23g
Tryptophan
27.3% 0.07g
Valine
27.9% 0.3g

Vegan 6. Hemp Seeds and Scallion


image of hemp seeds
image of scallion

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

For example, 10 scallion (250g) and 0.5 tablespoon of hemp seeds (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for scallion to hemp seed by weight.

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

Table of amino acids of 10 large scallion and 0.5 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
12.6% 6.3g
Histidine
21.1% 0.13g
Isoleucine
30.5% 0.26g
Leucine
20.7% 0.39g
Lysine
17.4% 0.3g
Methionine
11.7% 0.1g
Phenylalanine
15.2% 0.23g
Threonine
27.7% 0.25g
Tryptophan
27% 0.07g
Valine
27.7% 0.3g

Vegan 7. Poppy Seeds and Scallion


image of poppy seeds
image of scallion

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

A ratio of 10 scallion (250g) and 3.9 teaspoons of poppy seeds (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:4 for scallion to poppy seed by weight.

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

Table of amino acids of 10 large scallion and 3.9 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
13.1% 6.5g
Histidine
20.9% 0.13g
Isoleucine
32.8% 0.28g
Leucine
22.1% 0.42g
Lysine
19.4% 0.33g
Methionine
12.2% 0.1g
Phenylalanine
15.5% 0.23g
Threonine
28.3% 0.26g
Tryptophan
27% 0.07g
Valine
29.9% 0.32g

Vegan 8. Hedge Mustard Seeds and Scallion


image of hedge mustard seeds
image of scallion

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

For example, 10 scallion (250g) and 0.3 cup of hedge mustard seeds (20g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:8 for scallion 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 large scallion and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
14% 7g
Histidine
23.1% 0.15g
Isoleucine
37.6% 0.32g
Leucine
27.5% 0.52g
Lysine
22.8% 0.39g
Methionine
13.1% 0.11g
Phenylalanine
17.8% 0.26g
Threonine
35.4% 0.32g
Tryptophan
39.8% 0.1g
Valine
31.9% 0.34g

Vegan 9. Nori and Scallion


image of nori
image of scallion

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

A ratio of 10 scallion (250g) and 17.2 sheets of nori (45g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:0.04 for scallion to nori by weight.

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

Table of amino acids of 10 large scallion and 17.2 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
22.7% 0.14g
Isoleucine
35.9% 0.31g
Leucine
26.3% 0.5g
Lysine
19.1% 0.33g
Methionine
13.4% 0.12g
Phenylalanine
18.1% 0.27g
Threonine
31.5% 0.28g
Tryptophan
26.6% 0.07g
Valine
35.4% 0.38g

Vegan 10. Chestnut and Scallion


image of chestnut
image of scallion

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

For example, 10 scallion (250g) and 0.7 cup of chestnut (96g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.38 to 1:38 for scallion to chestnut by weight.

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

Table of amino acids of 10 large scallion and 0.7 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
26.1% 0.16g
Isoleucine
36.3% 0.31g
Leucine
24% 0.45g
Lysine
23.9% 0.41g
Methionine
14.2% 0.12g
Phenylalanine
18.5% 0.28g
Threonine
32% 0.29g
Tryptophan
32.1% 0.08g
Valine
34.6% 0.37g

Vegan 11. Pumpkin Seeds and Scallion


image of pumpkin seeds
image of scallion

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

A ratio of 10 scallion (250g) and 0.3 cup of pumpkin seeds (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:8 for scallion 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 large scallion and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
28.6% 0.18g
Isoleucine
44% 0.38g
Leucine
30.6% 0.58g
Lysine
29.1% 0.5g
Methionine
15.2% 0.13g
Phenylalanine
21.9% 0.33g
Threonine
34.7% 0.31g
Tryptophan
43.6% 0.11g
Valine
45.6% 0.49g

Vegan 12. Quinoa and Scallion


image of quinoa
image of scallion

Quinoa is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of scallion.

For example, 10 scallion (250g) and 0.5 cup of quinoa (92g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.37 to 1:37 for scallion to quinoa by weight.

Full nutritional profile for quinoa
USDA Source: Quinoa, cooked

Table of amino acids of 10 large scallion and 0.5 cup quinoa :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
31.2% 0.2g
Isoleucine
39.2% 0.34g
Leucine
27.1% 0.51g
Lysine
26.1% 0.45g
Methionine
16.1% 0.14g
Phenylalanine
21.3% 0.32g
Threonine
33.4% 0.3g
Tryptophan
37.6% 0.1g
Valine
34.5% 0.37g

Vegetarian 13. Mayonnaise and Scallion


image of mayonnaise
image of scallion

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

A ratio of 10 scallion (250g) and 0.5 cup of mayonnaise (119g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.48 to 1:48 for scallion to mayonnaise by weight.

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

Table of amino acids of 10 large scallion and 0.5 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
11.4% 5.7g
Histidine
17.6% 0.11g
Isoleucine
31.4% 0.27g
Leucine
20.4% 0.39g
Lysine
18.3% 0.31g
Methionine
10.7% 0.09g
Phenylalanine
14.5% 0.22g
Threonine
27.3% 0.25g
Tryptophan
27% 0.07g
Valine
26.9% 0.29g

Vegetarian 14. Sour Cream and Scallion


image of sour cream
image of scallion

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

For example, 10 scallion (250g) and 0.3 cup of sour cream (60g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:24 for scallion to sour cream by weight.

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

Table of amino acids of 10 large scallion and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
12.1% 6g
Histidine
21.5% 0.14g
Isoleucine
33.8% 0.29g
Leucine
24.6% 0.47g
Lysine
23% 0.39g
Methionine
11.3% 0.1g
Phenylalanine
16.2% 0.24g
Threonine
29.5% 0.27g
Tryptophan
28.9% 0.08g
Valine
29.6% 0.32g

Vegetarian 15. Caramel and Scallion


image of caramel
image of scallion

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

A ratio of 10 scallion (250g) and 0.4 cup of caramel (133g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:0.01 for scallion to caramel by weight.

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

Table of amino acids of 10 large scallion and 0.4 cup caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
21.1% 0.13g
Isoleucine
36.1% 0.31g
Leucine
24.5% 0.46g
Lysine
22.4% 0.38g
Methionine
11.5% 0.1g
Phenylalanine
16.2% 0.24g
Threonine
29.7% 0.27g
Tryptophan
19.2% 0.05g
Valine
30.8% 0.33g

Vegetarian 16. Egg and Scallion


image of egg
image of scallion

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

For example, 10 scallion (250g) and 0.3 egg (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:5 for scallion to egg by weight.

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

Table of amino acids of 10 large scallion and 0.3 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
19.1% 0.12g
Isoleucine
32.6% 0.28g
Leucine
21.9% 0.41g
Lysine
20.3% 0.35g
Methionine
11.6% 0.1g
Phenylalanine
15.8% 0.24g
Threonine
28.1% 0.25g
Tryptophan
27.6% 0.07g
Valine
29.1% 0.31g


Complete Protein Pairings

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