16 Complete Protein Pairings with Shiitake Mushroom

Summary:

• Shiitake mushroom contains a moderate amount of protein - about 1.6 grams per cup.
• However, shiitake mushroom provides only 7 of the 9 essential amino acids sufficiently - it is a little low on methionine and tryptophan.^[1]
• Shiitake mushroom pairs well with brazil nut, chia seeds, sesame seeds, pili nut or hedge mustard seeds to create a complete protein profile. ^[2] More shiitake mushroom pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Shiitake 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 shiitake mushroom contains 1.6 grams of protein, or about 3% of recommended daily values. ^[1]

To get the adequate amount of protein with shiitake mushroom alone, you will need 32 cups of shiitake mushroom (2230 grams) for an average female, or 38 cups of shiitake mushroom for males. ^[4] That's about 759 calories, and a lot of shiitake mushroom! Supplementing shiitake mushroom with food higher in protein is a good idea.

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

Macronutrients in 1 cup (70g) of shiitake mushroom:

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

To have adequate amounts of all nine essential amino acids with shiitake mushroom alone, you will have to eat 37 cups of shiitake mushroom (2606 grams) for an average person. ^[2]

That's about 17% more shiitake mushroom to compensate for the lack of methionine and tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (70g) of shiitake mushroom:

1. Brazil Nut
2. Chia Seeds
3. Sesame Seeds
4. Pili Nut
5. Hedge Mustard Seeds
6. Wild Rice
7. Crimini Mushroom
8. Hemp Seeds
9. Pumpkin Seeds
10. Jackfruit
11. Sweet Potatoes
12. Poppy Seeds

1. Mayonnaise
2. Sour Cream
3. Half and Half
4. Heavy Cream

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

A ratio of 3.3 cups of shiitake mushroom (233g) and 1.4 tablespoons of brazil nut (12g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0 for shiitake mushroom to brazil nut by weight.

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

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

For example, 3.3 cups of shiitake mushroom (233g) and 0.1 ounce of chia seeds (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:2.7 for shiitake 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 tryptophan, which is complementary to shiitake mushroom.

A ratio of 3.3 cups of shiitake mushroom (233g) and 0.7 teaspoon of sesame seeds (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for shiitake mushroom to sesame seed by weight.

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

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

For example, 3.3 cups of shiitake mushroom (233g) and 0.6 tablespoon of pili nut (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 shiitake mushroom to pili nut by weight.

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

A reasonable source of supplementary protein, hedge mustard seed is high in methionine and tryptophan, which is complementary to shiitake mushroom.

A ratio of 3.3 cups of shiitake mushroom (233g) and 1.2 tablespoons of hedge mustard seeds (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:7 for shiitake mushroom to hedge mustard seed by weight.

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

Wild rice is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of shiitake mushroom.

For example, 3.3 cups of shiitake mushroom (233g) and 2.2 tablespoons of wild rice (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.04 for shiitake mushroom to wild rice by weight.

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

A reasonable source of supplementary protein, crimini mushroom is high in methionine and tryptophan, which is complementary to shiitake mushroom.

A ratio of 3.3 cups of shiitake mushroom (233g) and 1 cup of crimini mushroom (84g) creates a complete protein profile. In fact, any ratio of more than 0.36:1 of crimini mushroom to shiitake mushroom will be complete.

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

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

For example, 3.3 cups of shiitake mushroom (233g) 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 shiitake mushroom to hemp seed by weight.

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

A reasonable source of supplementary protein, pumpkin seed is high in methionine and tryptophan, which is complementary to shiitake mushroom.

A ratio of 3.3 cups of shiitake mushroom (233g) and 1.4 tablespoons of pumpkin seeds (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:7 for shiitake mushroom to pumpkin seed by weight.

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

Jackfruit is low in protein, and is high in methionine and tryptophan, complementing the profile of shiitake mushroom.

For example, 3.3 cups of shiitake mushroom (233g) and 0.6 cup of jackfruit (102g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.44 to 1:0.22 for shiitake mushroom to jackfruit by weight.

Full nutritional profile for jackfruit
USDA Source: Jackfruit, raw

Low in protein, sweet potato is high in methionine and tryptophan, which is complementary to shiitake mushroom.

A ratio of 2.5 cups of shiitake mushroom (175g) and 1 sweetpotato of sweet potatoes (128g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:1.1 for shiitake mushroom to sweet potato by weight.

Full nutritional profile for sweet potatoes
USDA Source: Sweet potato, raw, unprepared

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

For example, 3.3 cups of shiitake mushroom (233g) and 2.7 teaspoons of poppy seeds (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:10 for shiitake mushroom to poppy seed by weight.

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

Low in protein, mayonnaise is high in methionine and tryptophan, which is complementary to shiitake mushroom.

A ratio of 3.3 cups of shiitake mushroom (233g) and 3.7 tablespoons of mayonnaise (51g) creates a complete protein profile. In fact, any ratio of more than 0.22:1 of mayonnaise to shiitake mushroom will be complete.

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

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

For example, 3.3 cups of shiitake mushroom (233g) and 1.8 tablespoons of sour cream (21g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:27 for shiitake mushroom to sour cream by weight.

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

A reasonable source of supplementary protein, half and half is high in methionine and tryptophan, which is complementary to shiitake mushroom.

A ratio of 3.3 cups of shiitake mushroom (233g) and 5.9 teaspoons of half and half (29g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:4 for shiitake mushroom to half and half by weight.

Full nutritional profile for half and half
USDA Source: Cream, fluid, half and half

Heavy cream is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of shiitake mushroom.

For example, 3.3 cups of shiitake mushroom (233g) and 0.3 cup of heavy cream (33g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:0.22 for shiitake mushroom to heavy cream by weight.

Full nutritional profile for heavy cream
USDA Source: Cream, fluid, heavy whipping