16 Complete Protein Pairings with Sweet Potatoes
Summary:
- Sweet potato is low in protein - about 2 grams per sweetpotato.
- In addition, sweet potato provides only 7 of the 9 essential amino acids sufficiently - it is a little low on leucine and lysine.[1]
- Sweet potato pairs well with carrots, cranberry, hedge mustard seeds, crimini mushroom or pumpkin seeds to create a complete protein profile. [2] More sweet potato 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.
We analyzed the amino acid composition of sweet potatoes, and found both vegan and vegetarian pairings with sweet potatoes that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!
Details on how we calculate complete protein profiles.
Amount of Protein in Sweet Potatoes
Relatively low in protein, a single sweet potato contains 2 grams of protein, or about 4% of recommended daily values. [1]
To get the adequate amount of protein with sweet potatoes alone, you will need 24 sweet potatoes (3180 grams) for an average female, or 29 sweet potatoes for males. [4] That's over 2740 calories, and a lot of sweet potato! Pairing sweet potato with a richer protein source is a good idea.
Full nutritional profile for sweet potatoes
USDA Source: Sweet potato, raw, unprepared
Macronutrients in 1 sweetpotato (130g) of sweet potatoes:
| % of RDV | Amount | ||
| Calories |
|
5.6% | 112 kCal |
| Carbohydrates |
|
0% | - |
| Total fat |
|
0.1% | 0.1 grams |
| Protein |
|
4.1% | 2 grams |
Essential Amino Acids in Sweet Potatoes
Proportionally, sweet potato does contain abundant amounts of 7 out of the nine essential amino acids. However, sweet potato is a little short on leucine and lysine.[1]
To have adequate amounts of all nine essential amino acids with sweet potato alone, you will have to eat 23 sweet potatoes (2966 grams) for an average person. [2]
That's about 7% more sweet potato to compensate for the lack of leucine and lysine, compared to the protein requirement alone.
The amount of each essential amino acid in 1 sweetpotato (130g) of sweet potatoes:
| Amino Acid | % of RDV [2] | Amount [1] |
Complete / Adequate |
|
| Protein |
|
4.1% | 2.041g | |
| Histidine |
|
6.4% | 0.04g | |
| Isoleucine |
|
8.3% | 0.072g | |
| Leucine |
|
6.3% | 0.12g | |
| Lysine |
|
5% | 0.086g | |
| Methionine |
|
4.4% | 0.038g | |
| Phenylalanine |
|
7.8% | 0.116g | |
| Threonine |
|
12% | 0.108g | |
| Tryptophan |
|
15.5% | 0.04g | |
| Valine |
|
10.4% | 0.112g |
More Complete Protein with Sweet Potatoes
- Carrots
- Cranberry
- Hedge Mustard Seeds
- Crimini Mushroom
- Pumpkin Seeds
- Black Beans
- Kidney Beans
- Nutritional Yeast
- Dijon Mustard
- Yellow Mustard
- White Beans
- Mung Bean
Vegan 1. Carrots and Sweet Potatoes
Low in protein, carrot is high in leucine and lysine, which is complementary to sweet potato.
A ratio of 2.5 sweet potatoes (325g) and 0.4 carrot (26g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:32 for sweet potato to carrot by weight.
Full nutritional profile for carrots
USDA Source: Carrots, raw
| Amino Acid | % of RDV [2] | Amount [5] |
Complete / Adequate |
|
| Protein |
|
10.7% | 5.3g | |
| Histidine |
|
17.6% | 0.11g | |
| Isoleucine |
|
23.1% | 0.2g | |
| Leucine |
|
17.2% | 0.33g | |
| Lysine |
|
14.1% | 0.24g | |
| Methionine |
|
11.6% | 0.1g | |
| Phenylalanine |
|
20.5% | 0.3g | |
| Threonine |
|
35.4% | 0.32g | |
| Tryptophan |
|
39.9% | 0.1g | |
| Valine |
|
27.5% | 0.3g |
Vegan 2. Cranberry and Sweet Potatoes
Cranberry is low in protein, and is high in leucine and lysine, complementing the profile of sweet potato.
For example, 2.5 sweet potatoes (325g) and 0.8 cup of cranberry (83g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.26 to 1:0.11 for sweet potato to cranberry by weight.
Full nutritional profile for cranberry
USDA Source: Cranberries, raw
| Amino Acid | % of RDV [2] | Amount [6] |
Complete / Adequate |
|
| Protein |
|
11% | 5.5g | |
| Histidine |
|
18.4% | 0.12g | |
| Isoleucine |
|
24% | 0.21g | |
| Leucine |
|
18.2% | 0.34g | |
| Lysine |
|
14.4% | 0.25g | |
| Methionine |
|
11.2% | 0.1g | |
| Phenylalanine |
|
21.4% | 0.32g | |
| Threonine |
|
32.6% | 0.29g | |
| Tryptophan |
|
39.7% | 0.1g | |
| Valine |
|
29.4% | 0.32g |
Vegan 3. Hedge Mustard Seeds and Sweet Potatoes
A reasonable source of supplementary protein, hedge mustard seed is high in leucine and lysine, which is complementary to sweet potato.
A ratio of 2.5 sweet potatoes (325g) and 1.3 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 sweet potato to hedge mustard seed by weight.
Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried
| Amino Acid | % of RDV [2] | Amount [7] |
Complete / Adequate |
|
| Protein |
|
11.6% | 5.8g | |
| Histidine |
|
19% | 0.12g | |
| Isoleucine |
|
25.2% | 0.22g | |
| Leucine |
|
19.7% | 0.37g | |
| Lysine |
|
15.3% | 0.26g | |
| Methionine |
|
13.1% | 0.11g | |
| Phenylalanine |
|
21.7% | 0.32g | |
| Threonine |
|
34.5% | 0.31g | |
| Tryptophan |
|
44.8% | 0.12g | |
| Valine |
|
29.7% | 0.32g |
Vegan 4. Crimini Mushroom and Sweet Potatoes
Crimini mushroom is a reasonable source of supplementary protein, and is high in leucine and lysine, complementing the profile of sweet potato.
For example, 2.5 sweet potatoes (325g) and 0.4 cup of crimini mushroom (38g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:46 for sweet potato to crimini mushroom by weight.
Full nutritional profile for crimini mushroom
USDA Source: Mushrooms, brown, italian, or crimini, raw
| Amino Acid | % of RDV [2] | Amount [8] |
Complete / Adequate |
|
| Protein |
|
12.1% | 6g | |
| Histidine |
|
20% | 0.13g | |
| Isoleucine |
|
25.1% | 0.22g | |
| Leucine |
|
18.9% | 0.36g | |
| Lysine |
|
18.1% | 0.31g | |
| Methionine |
|
13.1% | 0.11g | |
| Phenylalanine |
|
21.9% | 0.33g | |
| Threonine |
|
34.7% | 0.31g | |
| Tryptophan |
|
46.8% | 0.12g | |
| Valine |
|
29.9% | 0.32g |
Vegan 5. Pumpkin Seeds and Sweet Potatoes
A reasonable source of supplementary protein, pumpkin seed is high in leucine and lysine, which is complementary to sweet potato.
A ratio of 2.5 sweet potatoes (325g) and 0.7 tablespoon of pumpkin seeds (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:3 for sweet potato to pumpkin seed by weight.
Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt
| Amino Acid | % of RDV [2] | Amount [9] |
Complete / Adequate |
|
| Protein |
|
11.2% | 5.6g | |
| Histidine |
|
18.3% | 0.12g | |
| Isoleucine |
|
23.9% | 0.21g | |
| Leucine |
|
18.1% | 0.34g | |
| Lysine |
|
14.8% | 0.25g | |
| Methionine |
|
12.3% | 0.11g | |
| Phenylalanine |
|
21.1% | 0.31g | |
| Threonine |
|
32.1% | 0.29g | |
| Tryptophan |
|
42.2% | 0.11g | |
| Valine |
|
29.7% | 0.32g |
Vegan 6. Black Beans and Sweet Potatoes
Black bean is a reasonable source of supplementary protein, and is high in leucine and lysine, complementing the profile of sweet potato.
For example, 2.5 sweet potatoes (325g) and 0.7 tablespoon of black beans (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for sweet potato to black bean by weight.
Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned
| Amino Acid | % of RDV [2] | Amount [10] |
Complete / Adequate |
|
| Protein |
|
11.4% | 5.7g | |
| Histidine |
|
18.7% | 0.12g | |
| Isoleucine |
|
24.1% | 0.21g | |
| Leucine |
|
18.6% | 0.35g | |
| Lysine |
|
15% | 0.26g | |
| Methionine |
|
11.9% | 0.1g | |
| Phenylalanine |
|
21.8% | 0.33g | |
| Threonine |
|
32.5% | 0.29g | |
| Tryptophan |
|
41.5% | 0.11g | |
| Valine |
|
29.1% | 0.31g |
Vegan 7. Kidney Beans and Sweet Potatoes
A reasonable source of supplementary protein, kidney bean is high in leucine and lysine, which is complementary to sweet potato.
A ratio of 2.5 sweet potatoes (325g) and 0.8 tablespoon of kidney beans (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for sweet potato to kidney bean by weight.
Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water
| Amino Acid | % of RDV [2] | Amount [11] |
Complete / Adequate |
|
| Protein |
|
11.4% | 5.7g | |
| Histidine |
|
18.7% | 0.12g | |
| Isoleucine |
|
24.1% | 0.21g | |
| Leucine |
|
18.6% | 0.35g | |
| Lysine |
|
15% | 0.26g | |
| Methionine |
|
11.9% | 0.1g | |
| Phenylalanine |
|
21.8% | 0.33g | |
| Threonine |
|
32.5% | 0.29g | |
| Tryptophan |
|
41.5% | 0.11g | |
| Valine |
|
29.1% | 0.31g |
Vegan 8. Nutritional Yeast and Sweet Potatoes
Nutritional yeast is a great source of protein, and is high in leucine and lysine, complementing the profile of sweet potato.
For example, 2.5 sweet potatoes (325g) and 0.3 teaspoon of nutritional yeast (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for sweet potato to nutritional yeast by weight.
Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry
| Amino Acid | % of RDV [2] | Amount [12] |
Complete / Adequate |
|
| Protein |
|
11.1% | 5.5g | |
| Histidine |
|
17.5% | 0.11g | |
| Isoleucine |
|
23.1% | 0.2g | |
| Leucine |
|
17.4% | 0.33g | |
| Lysine |
|
14.5% | 0.25g | |
| Methionine |
|
11.7% | 0.1g | |
| Phenylalanine |
|
20.6% | 0.31g | |
| Threonine |
|
32.3% | 0.29g | |
| Tryptophan |
|
40.9% | 0.11g | |
| Valine |
|
28.1% | 0.3g |
Vegan 9. Dijon Mustard and Sweet Potatoes
A great source of protein, dijon mustard is high in leucine and lysine, which is complementary to sweet potato.
A ratio of 2.5 sweet potatoes (325g) and 0.4 tablespoon of dijon mustard (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:2.8 for sweet potato to dijon mustard by weight.
Full nutritional profile for dijon mustard
USDA Source: Spices, mustard seed, ground
| Amino Acid | % of RDV [2] | Amount [13] |
Complete / Adequate |
|
| Protein |
|
11.4% | 5.7g | |
| Histidine |
|
19.2% | 0.12g | |
| Isoleucine |
|
23.9% | 0.21g | |
| Leucine |
|
18.3% | 0.35g | |
| Lysine |
|
15% | 0.26g | |
| Methionine |
|
12.2% | 0.11g | |
| Phenylalanine |
|
21.2% | 0.32g | |
| Threonine |
|
32.1% | 0.29g | |
| Tryptophan |
|
41% | 0.11g | |
| Valine |
|
29.1% | 0.31g |
Vegan 10. Yellow Mustard and Sweet Potatoes
Yellow mustard is a reasonable source of supplementary protein, and is high in leucine and lysine, complementing the profile of sweet potato.
For example, 2.5 sweet potatoes (325g) and 1.1 tablespoons of yellow mustard (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.27 for sweet potato to yellow mustard by weight.
Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow
| Amino Acid | % of RDV [2] | Amount [14] |
Complete / Adequate |
|
| Protein |
|
11.4% | 5.7g | |
| Histidine |
|
19% | 0.12g | |
| Isoleucine |
|
23.5% | 0.2g | |
| Leucine |
|
18.3% | 0.35g | |
| Lysine |
|
15% | 0.26g | |
| Methionine |
|
12.4% | 0.11g | |
| Phenylalanine |
|
21.1% | 0.31g | |
| Threonine |
|
32.9% | 0.3g | |
| Tryptophan |
|
39.3% | 0.1g | |
| Valine |
|
28.7% | 0.31g |
Vegan 11. White Beans and Sweet Potatoes
A reasonable source of supplementary protein, white bean is high in leucine and lysine, which is complementary to sweet potato.
A ratio of 2.5 sweet potatoes (325g) and 1.6 teaspoons of white beans (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for sweet potato to white bean by weight.
Full nutritional profile for white beans
USDA Source: Beans, white, mature seeds, canned
| Amino Acid | % of RDV [2] | Amount [15] |
Complete / Adequate |
|
| Protein |
|
11.5% | 5.7g | |
| Histidine |
|
18.8% | 0.12g | |
| Isoleucine |
|
24.1% | 0.21g | |
| Leucine |
|
18.6% | 0.35g | |
| Lysine |
|
15.1% | 0.26g | |
| Methionine |
|
12.1% | 0.1g | |
| Phenylalanine |
|
21.8% | 0.32g | |
| Threonine |
|
33% | 0.3g | |
| Tryptophan |
|
41.7% | 0.11g | |
| Valine |
|
29% | 0.31g |
Vegan 12. Mung Bean and Sweet Potatoes
Mung bean is a great source of protein, and is high in leucine and lysine, complementing the profile of sweet potato.
For example, 2.5 sweet potatoes (325g) and 0.6 teaspoon of mung bean (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for sweet potato to mung bean by weight.
Full nutritional profile for mung bean
USDA Source: Mung beans, mature seeds, raw
| Amino Acid | % of RDV [2] | Amount [16] |
Complete / Adequate |
|
| Protein |
|
11.4% | 5.7g | |
| Histidine |
|
18.8% | 0.12g | |
| Isoleucine |
|
23.8% | 0.2g | |
| Leucine |
|
18.4% | 0.35g | |
| Lysine |
|
15.1% | 0.26g | |
| Methionine |
|
11.8% | 0.1g | |
| Phenylalanine |
|
21.9% | 0.33g | |
| Threonine |
|
32.2% | 0.29g | |
| Tryptophan |
|
41.3% | 0.11g | |
| Valine |
|
28.8% | 0.31g |
Vegetarian 13. Sour Cream and Sweet Potatoes
A reasonable source of supplementary protein, sour cream is high in leucine and lysine, which is complementary to sweet potato.
A ratio of 2.5 sweet potatoes (325g) and 0.8 tablespoon of sour cream (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:11 for sweet potato to sour cream by weight.
Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured
| Amino Acid | % of RDV [2] | Amount [17] |
Complete / Adequate |
|
| Protein |
|
10.7% | 5.3g | |
| Histidine |
|
17.3% | 0.11g | |
| Isoleucine |
|
22.5% | 0.19g | |
| Leucine |
|
17.4% | 0.33g | |
| Lysine |
|
14% | 0.24g | |
| Methionine |
|
11.8% | 0.1g | |
| Phenylalanine |
|
20.4% | 0.3g | |
| Threonine |
|
31.4% | 0.28g | |
| Tryptophan |
|
40.2% | 0.1g | |
| Valine |
|
27.5% | 0.3g |
Vegetarian 14. Caramel and Sweet Potatoes
Caramel is low in protein, and is high in leucine and lysine, complementing the profile of sweet potato.
For example, 2.5 sweet potatoes (325g) and 1.2 tablespoons of caramel (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.04 for sweet potato to caramel by weight.
Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel
| Amino Acid | % of RDV [2] | Amount [18] |
Complete / Adequate |
|
| Protein |
|
10.8% | 5.4g | |
| Histidine |
|
17.5% | 0.11g | |
| Isoleucine |
|
23.3% | 0.2g | |
| Leucine |
|
17.7% | 0.33g | |
| Lysine |
|
14.2% | 0.24g | |
| Methionine |
|
12% | 0.1g | |
| Phenylalanine |
|
20.6% | 0.31g | |
| Threonine |
|
31.8% | 0.29g | |
| Tryptophan |
|
38.8% | 0.1g | |
| Valine |
|
28.1% | 0.3g |
Vegetarian 15. Yogurt and Sweet Potatoes
A reasonable source of supplementary protein, yogurt is high in leucine and lysine, which is complementary to sweet potato.
A ratio of 2.5 sweet potatoes (325g) and 0.6 tablespoon of yogurt (10g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.2 for sweet potato to yogurt by weight.
Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk
| Amino Acid | % of RDV [2] | Amount [19] |
Complete / Adequate |
|
| Protein |
|
10.9% | 5.4g | |
| Histidine |
|
17.3% | 0.11g | |
| Isoleucine |
|
23% | 0.2g | |
| Leucine |
|
17.6% | 0.33g | |
| Lysine |
|
14.3% | 0.25g | |
| Methionine |
|
12.1% | 0.1g | |
| Phenylalanine |
|
20.7% | 0.31g | |
| Threonine |
|
31.5% | 0.28g | |
| Tryptophan |
|
39.5% | 0.1g | |
| Valine |
|
28.5% | 0.31g |
Vegetarian 16. Milk and Sweet Potatoes
Milk is a reasonable source of supplementary protein, and is high in leucine and lysine, complementing the profile of sweet potato.
For example, 2.5 sweet potatoes (325g) and 0.8 tablespoon of milk (12g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:15 for sweet potato to milk by weight.
Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
| Amino Acid | % of RDV [2] | Amount [20] |
Complete / Adequate |
|
| Protein |
|
11% | 5.5g | |
| Histidine |
|
17.9% | 0.11g | |
| Isoleucine |
|
23.2% | 0.2g | |
| Leucine |
|
17.8% | 0.34g | |
| Lysine |
|
14.5% | 0.25g | |
| Methionine |
|
12.2% | 0.1g | |
| Phenylalanine |
|
20.8% | 0.31g | |
| Threonine |
|
31.8% | 0.29g | |
| Tryptophan |
|
40.7% | 0.11g | |
| Valine |
|
28.3% | 0.31g |
