16 Complete Protein Pairings with Shallot

Summary:

  • Shallot is low in protein - about 0.3 grams per tbsp.
  • In addition, shallot provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Shallot pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More shallot 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 shallot, and found both vegan and vegetarian pairings with shallot 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 shallot source

Amount of Protein in Shallot

Relatively low in protein, a single tablespoon of shallot contains 0.3 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with shallot alone, you will need 200 tablespoons of shallot (2000 grams) for an average female, or 240 tablespoons of shallot for males. [4] That's over 1440 calories, and a lot of shallot! Pairing shallot with a richer protein source is a good idea.

Full nutritional profile for shallot
USDA Source: Shallots, raw

Macronutrients in 1 tbsp (10g) of shallot:

% of RDV Amount
Calories
0.4% 7 kCal
Carbohydrates
0% -
Total fat
0% 0 grams
Protein
0.5% 0.3 grams

Essential Amino Acids in Shallot

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

To have adequate amounts of all nine essential amino acids with shallot alone, you will have to eat 319 tablespoons of shallot (3185 grams) for an average person. [2]

That's about 59% more shallot to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tbsp (10g) of shallot:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
0.5% 0.25g
Histidine
0.7% 0.004g
Isoleucine
1.2% 0.011g
Leucine
0.8% 0.015g
Lysine
0.7% 0.013g
Methionine
0.3% 0.003g
Phenylalanine
0.5% 0.008g
Threonine
1.1% 0.01g
Tryptophan
1.1% 0.003g
Valine
1% 0.011g

More Complete Protein with Shallot

Top vegan pairings with shallot 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 shallot. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Caramel
  4. Egg

Vegan 1. Brazil Nut and Shallot


image of brazil nut
image of shallot

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

A ratio of 10 tablespoons of shallot (100g) and 0.5 teaspoon of brazil nut (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for shallot to brazil nut by weight.

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

Table of amino acids of 10 tbsp shallot and 0.5 tsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.4% 2.7g
Histidine
7.8% 0.05g
Isoleucine
13.2% 0.11g
Leucine
8.8% 0.17g
Lysine
7.7% 0.13g
Methionine
5.1% 0.04g
Phenylalanine
6.1% 0.09g
Threonine
11.5% 0.1g
Tryptophan
11.5% 0.03g
Valine
11.2% 0.12g

Vegan 2. Pili Nut and Shallot


image of pili nut
image of shallot

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

For example, 10 tablespoons of shallot (100g) and 0.8 tablespoon of pili nut (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0 for shallot to pili nut by weight.

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

Table of amino acids of 10 tbsp shallot and 0.8 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
6.3% 3.1g
Histidine
9.2% 0.06g
Isoleucine
15.6% 0.13g
Leucine
10.7% 0.2g
Lysine
8.6% 0.15g
Methionine
5.9% 0.05g
Phenylalanine
7.4% 0.11g
Threonine
13.6% 0.12g
Tryptophan
15.1% 0.04g
Valine
14% 0.15g

Vegan 3. Chia Seeds and Shallot


image of chia seeds
image of shallot

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

A ratio of 10 tablespoons of shallot (100g) and 0.1 ounce of chia seeds (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:4 for shallot to chia seed by weight.

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

Table of amino acids of 10 tbsp shallot and 0.1 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
6.3% 3.2g
Histidine
10.2% 0.06g
Isoleucine
16.1% 0.14g
Leucine
10.8% 0.2g
Lysine
9.6% 0.16g
Methionine
5.9% 0.05g
Phenylalanine
8.2% 0.12g
Threonine
14.1% 0.13g
Tryptophan
17.6% 0.05g
Valine
13.7% 0.15g

Vegan 4. Sesame Seeds and Shallot


image of sesame seeds
image of shallot

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

For example, 10 tablespoons of shallot (100g) and 0.5 tablespoon of sesame seeds (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0 for shallot 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 tbsp shallot and 0.5 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
6.5% 3.3g
Histidine
10.4% 0.07g
Isoleucine
16.2% 0.14g
Leucine
11% 0.21g
Lysine
8.8% 0.15g
Methionine
6.1% 0.05g
Phenylalanine
8.2% 0.12g
Threonine
14.5% 0.13g
Tryptophan
17.3% 0.04g
Valine
14.2% 0.15g

Vegan 5. Wild Rice and Shallot


image of wild rice
image of shallot

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

A ratio of 10 tablespoons of shallot (100g) and 2.3 tablespoons of wild rice (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:0 for shallot to wild rice by weight.

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

Table of amino acids of 10 tbsp shallot and 2.3 tbsp wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
6.9% 3.5g
Histidine
10.8% 0.07g
Isoleucine
17% 0.15g
Leucine
11.4% 0.21g
Lysine
9.7% 0.17g
Methionine
6.4% 0.06g
Phenylalanine
8.6% 0.13g
Threonine
14.3% 0.13g
Tryptophan
15.3% 0.04g
Valine
15.3% 0.17g

Vegan 6. Hemp Seeds and Shallot


image of hemp seeds
image of shallot

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

For example, 10 tablespoons of shallot (100g) 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 1:0.03 to 1:0 for shallot to hemp seed by weight.

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

Table of amino acids of 10 tbsp shallot and 0.3 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
6.9% 3.5g
Histidine
11.5% 0.07g
Isoleucine
16.9% 0.15g
Leucine
11.4% 0.22g
Lysine
9.6% 0.16g
Methionine
6.5% 0.06g
Phenylalanine
8.4% 0.13g
Threonine
15.2% 0.14g
Tryptophan
15.1% 0.04g
Valine
15.2% 0.16g

Vegan 7. Poppy Seeds and Shallot


image of poppy seeds
image of shallot

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

A ratio of 10 tablespoons of shallot (100g) and 2.2 teaspoons of poppy seeds (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:6 for shallot to poppy seed by weight.

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

Table of amino acids of 10 tbsp shallot and 2.2 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
7.2% 3.6g
Histidine
11.4% 0.07g
Isoleucine
18.2% 0.16g
Leucine
12.2% 0.23g
Lysine
10.7% 0.18g
Methionine
6.7% 0.06g
Phenylalanine
8.6% 0.13g
Threonine
15.6% 0.14g
Tryptophan
15.1% 0.04g
Valine
16.4% 0.18g

Vegan 8. Hedge Mustard Seeds and Shallot


image of hedge mustard seeds
image of shallot

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

For example, 10 tablespoons of shallot (100g) and 2.4 tablespoons of hedge mustard seeds (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:11 for shallot 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 shallot and 2.4 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
7.7% 3.9g
Histidine
12.6% 0.08g
Isoleucine
20.8% 0.18g
Leucine
15.2% 0.29g
Lysine
12.6% 0.22g
Methionine
7.2% 0.06g
Phenylalanine
9.9% 0.15g
Threonine
19.5% 0.18g
Tryptophan
22.3% 0.06g
Valine
17.5% 0.19g

Vegan 9. Nori and Shallot


image of nori
image of shallot

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

A ratio of 10 tablespoons of shallot (100g) and 9.7 sheets of nori (25g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.25 to 1:0.03 for shallot to nori by weight.

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

Table of amino acids of 10 tbsp shallot and 9.7 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
7.9% 4g
Histidine
12.4% 0.08g
Isoleucine
19.9% 0.17g
Leucine
14.5% 0.27g
Lysine
10.6% 0.18g
Methionine
7.4% 0.06g
Phenylalanine
10% 0.15g
Threonine
17.4% 0.16g
Tryptophan
14.9% 0.04g
Valine
19.5% 0.21g

Vegan 10. Chestnut and Shallot


image of chestnut
image of shallot

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

For example, 10 tablespoons of shallot (100g) and 0.4 cup of chestnut (54g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of chestnut to shallot will be complete.

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

Table of amino acids of 10 tbsp shallot and 0.4 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
8.4% 4.2g
Histidine
14.3% 0.09g
Isoleucine
20.1% 0.17g
Leucine
13.2% 0.25g
Lysine
13.2% 0.23g
Methionine
7.8% 0.07g
Phenylalanine
10.3% 0.15g
Threonine
17.6% 0.16g
Tryptophan
18% 0.05g
Valine
19.1% 0.21g

Vegan 11. Pumpkin Seeds and Shallot


image of pumpkin seeds
image of shallot

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

A ratio of 10 tablespoons of shallot (100g) and 2.7 tablespoons of pumpkin seeds (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:11 for shallot 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 shallot and 2.7 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
9% 4.5g
Histidine
15.7% 0.1g
Isoleucine
24.4% 0.21g
Leucine
16.9% 0.32g
Lysine
16.1% 0.28g
Methionine
8.4% 0.07g
Phenylalanine
12.2% 0.18g
Threonine
19.1% 0.17g
Tryptophan
24.4% 0.06g
Valine
25.2% 0.27g

Vegan 12. Quinoa and Shallot


image of quinoa
image of shallot

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

For example, 10 tablespoons of shallot (100g) and 0.3 cup of quinoa (51g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of quinoa to shallot will be complete.

Full nutritional profile for quinoa
USDA Source: Quinoa, cooked

Table of amino acids of 10 tbsp shallot and 0.3 cup quinoa :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
9.5% 4.8g
Histidine
17.2% 0.11g
Isoleucine
21.7% 0.19g
Leucine
15% 0.28g
Lysine
14.5% 0.25g
Methionine
8.9% 0.08g
Phenylalanine
11.8% 0.18g
Threonine
18.4% 0.17g
Tryptophan
21% 0.05g
Valine
19% 0.21g

Vegetarian 13. Mayonnaise and Shallot


image of mayonnaise
image of shallot

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

A ratio of 10 tablespoons of shallot (100g) and 0.3 cup of mayonnaise (67g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of mayonnaise to shallot will be complete.

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

Table of amino acids of 10 tbsp shallot and 0.3 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
6.3% 3.1g
Histidine
9.6% 0.06g
Isoleucine
17.4% 0.15g
Leucine
11.2% 0.21g
Lysine
10.1% 0.17g
Methionine
5.9% 0.05g
Phenylalanine
8% 0.12g
Threonine
15% 0.13g
Tryptophan
15.1% 0.04g
Valine
14.8% 0.16g

Vegetarian 14. Sour Cream and Shallot


image of sour cream
image of shallot

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

For example, 10 tablespoons of shallot (100g) and 2.8 tablespoons of sour cream (34g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.34 to 1:34 for shallot to sour cream by weight.

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

Table of amino acids of 10 tbsp shallot and 2.8 tbsp sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
6.6% 3.3g
Histidine
11.7% 0.07g
Isoleucine
18.7% 0.16g
Leucine
13.6% 0.26g
Lysine
12.7% 0.22g
Methionine
6.2% 0.05g
Phenylalanine
9% 0.13g
Threonine
16.2% 0.15g
Tryptophan
16.2% 0.04g
Valine
16.3% 0.18g

Vegetarian 15. Caramel and Shallot


image of caramel
image of shallot

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

A ratio of 10 tablespoons of shallot (100g) and 3.6 tablespoons of caramel (74g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:0 for shallot to caramel by weight.

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

Table of amino acids of 10 tbsp shallot and 3.6 tbsp caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
6.8% 3.4g
Histidine
11.6% 0.07g
Isoleucine
20% 0.17g
Leucine
13.5% 0.26g
Lysine
12.4% 0.21g
Methionine
6.3% 0.05g
Phenylalanine
9% 0.13g
Threonine
16.3% 0.15g
Tryptophan
10.8% 0.03g
Valine
16.9% 0.18g

Vegetarian 16. Egg and Shallot


image of egg
image of shallot

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

For example, 10 tablespoons of shallot (100g) and 0.1 egg (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:7 for shallot to egg by weight.

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

Table of amino acids of 10 tbsp shallot and 0.1 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
6.8% 3.4g
Histidine
10.4% 0.07g
Isoleucine
18% 0.16g
Leucine
12.1% 0.23g
Lysine
11.2% 0.19g
Methionine
6.4% 0.05g
Phenylalanine
8.8% 0.13g
Threonine
15.4% 0.14g
Tryptophan
15.5% 0.04g
Valine
16% 0.17g


Complete Protein Pairings

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