16 Complete Protein Pairings with Sprouted Peas

Summary:

• Sprouted pea is high in protein - about 10.6 grams per cup.
• However, sprouted pea provides only 1 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine it contains no tryptophan.^[1]
• Sprouted pea pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or spirulina to create a complete protein profile. ^[2] More sprouted pea pairings and detailed analysis below.

• 
  Jump to:
• Summary
• Protein
• Amino Acid Profile
• Pairings with Sprouted Peas (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 great source of protein, a single cup of sprouted peas contains 10.6 grams of protein, or about 21% of recommended daily values. ^[1]

To get the adequate amount of protein with sprouted peas alone, you will need 4.7 cups of sprouted peas (570 grams) for an average female, or 5.7 cups of sprouted peas for males. ^[4] That's about 705 calories.

Full nutritional profile for sprouted peas
USDA Source: Peas, mature seeds, sprouted, raw

Macronutrients in 1 cup (120g) of sprouted peas:

Sprouted pea contains abundant amounts of 1 out of the nine essential amino acids. Proportionally, sprouted pea is a little short on isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine and it does not contain any tryptophan.^[1]

The amount of each essential amino acid in 1 cup (120g) of sprouted peas:

1. Carrots
2. Hedge Mustard Seeds
3. Pumpkin Seeds
4. Chia Seeds
5. Spirulina
6. Lotus Seeds
7. Crimini Mushroom
8. Spinach
9. Pistachio
10. Cashews
11. Dijon Mustard

1. Sour Cream
2. Mayonnaise
3. Whipping Cream
4. Milk

Low in protein, carrot is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to sprouted pea.

A ratio of 2.1 tablespoons of sprouted peas (15g) and 3 carrots (218g) creates a complete protein profile. In fact, any ratio of more than 14:1 of carrot to sprouted pea will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Hedge mustard seed is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of sprouted pea.

For example, 0.6 cup of sprouted peas (71g) and 0.6 cup of hedge mustard seeds (44g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of hedge mustard seed to sprouted pea will be complete.

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

A reasonable source of supplementary protein, pumpkin seed is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to sprouted pea.

A ratio of 0.4 cup of sprouted peas (48g) and 0.5 cup of pumpkin seeds (29g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of pumpkin seed to sprouted pea will be complete.

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

Chia seed is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of sprouted pea.

For example, 0.6 cup of sprouted peas (71g) and 1 ounce of chia seeds (29g) make a complete amino acids profile. In fact, any ratio of more than 0.41:1 of chia seed to sprouted pea will be complete.

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

A great source of protein, spirulina is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to sprouted pea.

A ratio of 0.3 cup of sprouted peas (35g) and 1.6 tablespoons of spirulina (11g) creates a complete protein profile. In fact, any ratio of more than 0.32:1 of spirulina to sprouted pea will be complete.

Full nutritional profile for spirulina
USDA Source: Seaweed, spirulina, dried

Lotus seed is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of sprouted pea.

For example, 1.9 tablespoons of sprouted peas (14g) and 1.6 cups of lotus seeds (51g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of lotus seed to sprouted pea will be complete.

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

A reasonable source of supplementary protein, crimini mushroom is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to sprouted pea.

A ratio of 1.1 tablespoons of sprouted peas (8g) and 2.7 cups of crimini mushroom (231g) creates a complete protein profile. In fact, any ratio of more than 28:1 of crimini mushroom to sprouted pea will be complete.

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

Spinach is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of sprouted pea.

For example, 3.4 tablespoons of sprouted peas (26g) and 8.6 cups of spinach (259g) make a complete amino acids profile. In fact, any ratio of more than 10:1 of spinach to sprouted pea will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

A great source of protein, pistachio is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to sprouted pea.

A ratio of 2.6 tablespoons of sprouted peas (20g) and 0.3 cup of pistachio (38g) creates a complete protein profile. In fact, any ratio of more than 1.9:1 of pistachio to sprouted pea will be complete.

Full nutritional profile for pistachio
USDA Source: Nuts, pistachio nuts, dry roasted, without salt added

Cashew is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of sprouted pea.

For example, 0.3 cup of sprouted peas (40g) and 1.4 ounces of cashews (41g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of cashew to sprouted pea will be complete.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

A great source of protein, dijon mustard is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to sprouted pea.

A ratio of 3.6 tablespoons of sprouted peas (27g) and 5.1 tablespoons of dijon mustard (30g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of dijon mustard to sprouted pea will be complete.

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

Sour cream is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of sprouted pea.

For example, 0.7 cup of sprouted peas (86g) and 0.9 cup of sour cream (167g) make a complete amino acids profile. In fact, any ratio of more than 2:1 of sour cream to sprouted pea will be complete.

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

Low in protein, mayonnaise is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to sprouted pea.

A ratio of 0.7 cup of sprouted peas (86g) and 1.8 cups of mayonnaise (407g) creates a complete protein profile. In fact, any ratio of more than 5:1 of mayonnaise to sprouted pea will be complete.

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

Whipping cream is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of sprouted pea.

For example, 0.5 cup of sprouted peas (63g) and 2.7 cups of whipping cream (159g) make a complete amino acids profile. In fact, any ratio of more than 2.5:1 of whipping cream to sprouted pea will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized

A reasonable source of supplementary protein, milk is high in tryptophan, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to sprouted pea.

A ratio of 0.6 cup of sprouted peas (71g) and 0.7 cup of milk (170g) creates a complete protein profile. In fact, any ratio of more than 2.4:1 of milk to sprouted pea will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D