16 Complete Protein Pairings with Tofu

Summary:

• Tofu is high in protein - about 20 grams per cup.
• However, tofu provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.^[1]
• Tofu pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. ^[2] More tofu pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Tofu (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 tofu contains 20 grams of protein, or about 40% of recommended daily values. ^[1]

To get the adequate amount of protein with tofu alone, you will need 2.5 cups of tofu (620 grams) for an average female, or 3 cups of tofu for males. ^[4] That's about 470 calories.

Full nutritional profile for tofu
USDA Source: Tofu, raw, regular, prepared with calcium sulfate

Macronutrients in 1 cup (248g) of tofu:

Tofu contains abundant amounts of 8 out of the nine essential amino acids. Proportionally, tofu is a little short on methionine.^[1]

To have adequate amounts of all nine essential amino acids with tofu alone, you will have to eat 3.2 cups of tofu (796 grams) for an average person. ^[2]

That's about 28% more tofu to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (248g) of tofu:

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. White Rice
12. Cornmeal

1. Mayonnaise
2. Sour Cream
3. Caramel
4. Egg

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

A ratio of 0.4 cup of tofu (95g) and 0.8 teaspoon of brazil nut (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.07 for tofu to brazil nut by weight.

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

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

For example, 0.4 cup of tofu (89g) and 1.1 tablespoons of pili nut (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.42 for tofu to pili nut by weight.

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

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

A ratio of 0.3 cup of tofu (86g) and 0.2 ounce of chia seeds (6g) creates a complete protein profile. In fact, any ratio of more than 0.07:1 of chia seed to tofu will be complete.

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

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

For example, 0.3 cup of tofu (86g) and 0.7 tablespoon of sesame seeds (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:2.3 for tofu to sesame seed by weight.

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

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

A ratio of 0.3 cup of tofu (86g) and 3.3 tablespoons of wild rice (33g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.39 to 1:16 for tofu to wild rice by weight.

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

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

For example, 0.3 cup of tofu (86g) and 0.4 tablespoon of hemp seeds (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:2.2 for tofu to hemp seed by weight.

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

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

A ratio of 0.3 cup of tofu (83g) and 3 teaspoons of poppy seeds (8g) creates a complete protein profile. In fact, any ratio of more than 0.1:1 of poppy seed to tofu will be complete.

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

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

For example, 0.3 cup of tofu (75g) and 3 tablespoons of hedge mustard seeds (14g) make a complete amino acids profile. In fact, any ratio of more than 0.18:1 of hedge mustard seed to tofu will be complete.

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

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

A ratio of 0.3 cup of tofu (78g) and 12.2 sheets of nori (32g) creates a complete protein profile. In fact, any ratio of more than 0.41:1 of nori to tofu will be complete.

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

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

For example, 0.3 cup of tofu (78g) and 0.5 cup of chestnut (68g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of chestnut to tofu will be complete.

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

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

A ratio of 0.3 cup of tofu (75g) and 0.5 cup of white rice (90g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:22 for tofu to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

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

For example, 0.3 cup of tofu (78g) and 3 tablespoons of cornmeal (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.29 to 1:1.2 for tofu to cornmeal by weight.

Full nutritional profile for cornmeal
USDA Source: Cornmeal, yellow (Navajo)

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

A ratio of 0.3 cup of tofu (83g) and 0.4 cup of mayonnaise (90g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of mayonnaise to tofu 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, complementing the profile of tofu.

For example, 0.3 cup of tofu (80g) and 3.7 tablespoons of sour cream (44g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of sour cream to tofu will be complete.

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

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

A ratio of 0.3 cup of tofu (78g) and 0.3 cup of caramel (94g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:29 for tofu to caramel by weight.

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

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

For example, 0.3 cup of tofu (83g) and 0.2 egg (10g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of egg to tofu will be complete.

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