16 Complete Protein Pairings with Watercress

Summary:

Watercress contains a moderate amount of protein - about 0.8 grams per cup.
However, watercress provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.^[1]
Watercress pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. ^[2] More watercress pairings and detailed analysis below.

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Summary
Protein
Amino Acid Profile
Pairings with Watercress (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.

World Health Organization ^[2], National Academy Press ^[3]

We analyzed the amino acid composition of watercress, and found both vegan and vegetarian pairings with watercress that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!

Details on how we calculate complete protein profiles.

Watercress source

Amount of Protein in Watercress

A decent source of supplementary protein, a single cup of watercress contains 0.8 grams of protein, or about 2% of recommended daily values. ^[1]

To get the adequate amount of protein with watercress alone, you will need 64 cups of watercress (2170 grams) for an average female, or 77 cups of watercress for males. ^[4] That's about 239 calories, and a lot of watercress! Supplementing watercress with food higher in protein is a good idea.

Full nutritional profile for watercress
USDA Source: Watercress, raw

Macronutrients in 1 cup (34g) of watercress:

	% of RDV	Amount
Calories	0.2%	4 kCal
Carbohydrates	0%	-
Total fat	0.1%	0 grams
Protein	1.6%	0.8 grams

Essential Amino Acids in Watercress

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

To have adequate amounts of all nine essential amino acids with watercress alone, you will have to eat 126 cups of watercress (4300 grams) for an average person. ^[2]

That's about 98% more watercress to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (34g) of watercress:

Amino Acid	% of RDV ^[2]	Amount ^[1]	Complete / Adequate
Protein	1.6%	0.782g
Histidine	2.2%	0.014g
Isoleucine	3.7%	0.032g
Leucine	3%	0.056g
Lysine	2.7%	0.046g
Methionine	0.8%	0.007g
Phenylalanine	2.6%	0.039g
Threonine	5%	0.045g
Tryptophan	3.9%	0.01g
Valine	4.3%	0.047g

More Complete Protein with Watercress

Top vegan pairings with watercress include:

Brazil Nut
Pili Nut
Chia Seeds
Sesame Seeds
Wild Rice
Hemp Seeds
Poppy Seeds
Hedge Mustard Seeds
Nori
Chestnut
White Rice
Pumpkin Seeds

Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with watercress. These include:

Mayonnaise
Sour Cream
Caramel
Egg

Vegan 1. Brazil Nut and Watercress

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

A ratio of 5 cups of watercress (170g) and 1.2 teaspoons of brazil nut (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for watercress to brazil nut by weight.

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

Table of amino acids of 5 cup watercress and 1.2 tsp brazil nut :

Amino Acid	% of RDV ^[2]	Amount ^[5]	Complete / Adequate
Protein	8.7%	4.4g
Histidine	12.9%	0.08g
Isoleucine	20.3%	0.17g
Leucine	17%	0.32g
Lysine	14.2%	0.24g
Methionine	8.2%	0.07g
Phenylalanine	14.4%	0.21g
Threonine	26.4%	0.24g
Tryptophan	21.3%	0.06g
Valine	23.8%	0.26g

Vegan 2. Pili Nut and Watercress

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

For example, 5 cups of watercress (170g) and 1.7 tablespoons of pili nut (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0 for watercress to pili nut by weight.

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

Table of amino acids of 5 cup watercress and 1.7 tbsp pili nut :

Amino Acid	% of RDV ^[2]	Amount ^[6]	Complete / Adequate
Protein	10.6%	5.3g
Histidine	16%	0.1g
Isoleucine	25.7%	0.22g
Leucine	21%	0.4g
Lysine	16.1%	0.28g
Methionine	9.9%	0.09g
Phenylalanine	17.3%	0.26g
Threonine	31%	0.28g
Tryptophan	29%	0.08g
Valine	30%	0.32g

Vegan 3. Chia Seeds and Watercress

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

A ratio of 5 cups of watercress (170g) and 0.3 ounce of chia seeds (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:10 for watercress to chia seed by weight.

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

Table of amino acids of 5 cup watercress and 0.3 oz chia seeds :

Amino Acid	% of RDV ^[2]	Amount ^[7]	Complete / Adequate
Protein	10.8%	5.4g
Histidine	18.3%	0.12g
Isoleucine	26.7%	0.23g
Leucine	21.4%	0.4g
Lysine	18.4%	0.31g
Methionine	10%	0.09g
Phenylalanine	19.1%	0.28g
Threonine	32.1%	0.29g
Tryptophan	34.6%	0.09g
Valine	29.4%	0.32g

Vegan 4. Sesame Seeds and Watercress

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

For example, 5 cups of watercress (170g) and 1.1 tablespoons of sesame seeds (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.01 for watercress 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 5 cup watercress and 1.1 tbsp sesame seeds :

Amino Acid	% of RDV ^[2]	Amount ^[8]	Complete / Adequate
Protein	11.2%	5.6g
Histidine	18.7%	0.12g
Isoleucine	26.9%	0.23g
Leucine	21.8%	0.41g
Lysine	16.5%	0.28g
Methionine	10.5%	0.09g
Phenylalanine	19%	0.28g
Threonine	32.9%	0.3g
Tryptophan	33.9%	0.09g
Valine	30.3%	0.33g

Vegan 5. Wild Rice and Watercress

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

A ratio of 5 cups of watercress (170g) and 0.3 cup of wild rice (52g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:0.04 for watercress to wild rice by weight.

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

Table of amino acids of 5 cup watercress and 0.3 cup wild rice :

Amino Acid	% of RDV ^[2]	Amount ^[9]	Complete / Adequate
Protein	12%	6g
Histidine	19.5%	0.12g
Isoleucine	28.6%	0.25g
Leucine	22.6%	0.43g
Lysine	18.5%	0.32g
Methionine	11.2%	0.1g
Phenylalanine	19.9%	0.3g
Threonine	32.5%	0.29g
Tryptophan	29.5%	0.08g
Valine	32.8%	0.35g

Vegan 6. Hemp Seeds and Watercress

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

For example, 5 cups of watercress (170g) and 0.7 tablespoon of hemp seeds (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0.01 for watercress to hemp seed by weight.

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

Table of amino acids of 5 cup watercress and 0.7 tbsp hemp seeds :

Amino Acid	% of RDV ^[2]	Amount ^[10]	Complete / Adequate
Protein	12.1%	6g
Histidine	21.1%	0.13g
Isoleucine	28.4%	0.24g
Leucine	22.6%	0.43g
Lysine	18.3%	0.31g
Methionine	11.3%	0.1g
Phenylalanine	19.5%	0.29g
Threonine	34.6%	0.31g
Tryptophan	29.2%	0.08g
Valine	32.6%	0.35g

Vegan 7. Poppy Seeds and Watercress

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

A ratio of 5 cups of watercress (170g) and 4.8 teaspoons of poppy seeds (13g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:16 for watercress to poppy seed by weight.

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

Table of amino acids of 5 cup watercress and 4.8 tsp poppy seeds :

Amino Acid	% of RDV ^[2]	Amount ^[11]	Complete / Adequate
Protein	12.7%	6.3g
Histidine	20.9%	0.13g
Isoleucine	31.2%	0.27g
Leucine	24.3%	0.46g
Lysine	20.8%	0.36g
Methionine	11.8%	0.1g
Phenylalanine	19.9%	0.3g
Threonine	35.4%	0.32g
Tryptophan	29.1%	0.08g
Valine	35.2%	0.38g

Vegan 8. Hedge Mustard Seeds and Watercress

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

For example, 5 cups of watercress (170g) and 0.3 cup of hedge mustard seeds (25g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:29 for watercress 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 5 cup watercress and 0.3 cup hedge mustard seeds :

Amino Acid	% of RDV ^[2]	Amount ^[12]	Complete / Adequate
Protein	13.8%	6.9g
Histidine	23.6%	0.15g
Isoleucine	37.1%	0.32g
Leucine	31.1%	0.59g
Lysine	25%	0.43g
Methionine	12.9%	0.11g
Phenylalanine	22.7%	0.34g
Threonine	44.1%	0.4g
Tryptophan	44.9%	0.12g
Valine	37.7%	0.41g

Vegan 9. Nori and Watercress

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

A ratio of 5 cups of watercress (170g) and 21.2 sheets of nori (55g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.32 to 1:0.7 for watercress to nori by weight.

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

Table of amino acids of 5 cup watercress and 21.2 sheet nori :

Amino Acid	% of RDV ^[2]	Amount ^[13]	Complete / Adequate
Protein	14.2%	7.1g
Histidine	23.1%	0.15g
Isoleucine	35%	0.3g
Leucine	29.5%	0.56g
Lysine	20.5%	0.35g
Methionine	13.3%	0.11g
Phenylalanine	23.1%	0.34g
Threonine	39.3%	0.35g
Tryptophan	28.7%	0.07g
Valine	42.1%	0.45g

Vegan 10. Chestnut and Watercress

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

For example, 5 cups of watercress (170g) and 0.8 cup of chestnut (118g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of chestnut to watercress will be complete.

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

Table of amino acids of 5 cup watercress and 0.8 cup chestnut :

Amino Acid	% of RDV ^[2]	Amount ^[14]	Complete / Adequate
Protein	15.3%	7.7g
Histidine	27.3%	0.17g
Isoleucine	35.5%	0.31g
Leucine	26.7%	0.5g
Lysine	26.3%	0.45g
Methionine	14.3%	0.12g
Phenylalanine	23.6%	0.35g
Threonine	39.9%	0.36g
Tryptophan	35.5%	0.09g
Valine	41.1%	0.44g

Vegan 11. White Rice and Watercress

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

A ratio of 5 cups of watercress (170g) and 0.9 cup of white rice (162g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:0.05 for watercress to white rice by weight.

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

Table of amino acids of 5 cup watercress and 0.9 cup white rice :

Amino Acid	% of RDV ^[2]	Amount ^[15]	Complete / Adequate
Protein	15.5%	7.8g
Histidine	25.1%	0.16g
Isoleucine	37.7%	0.32g
Leucine	31.8%	0.6g
Lysine	21.4%	0.37g
Methionine	14.5%	0.12g
Phenylalanine	26.8%	0.4g
Threonine	40.4%	0.36g
Tryptophan	37.1%	0.1g
Valine	43.3%	0.47g

Vegan 12. Pumpkin Seeds and Watercress

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

For example, 3.3 cups of watercress (113g) and 4 tablespoons of pumpkin seeds (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:42 for watercress 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 3.3 cup watercress and 4 tbsp pumpkin seeds :

Amino Acid	% of RDV ^[2]	Amount ^[16]	Complete / Adequate
Protein	11.1%	5.6g
Histidine	20.3%	0.13g
Isoleucine	30%	0.26g
Leucine	23.2%	0.44g
Lysine	21.8%	0.37g
Methionine	10.4%	0.09g
Phenylalanine	18.6%	0.28g
Threonine	28.8%	0.26g
Tryptophan	33.1%	0.09g
Valine	36.4%	0.39g

Vegetarian 13. Mayonnaise and Watercress

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

A ratio of 5 cups of watercress (170g) and 0.7 cup of mayonnaise (147g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of mayonnaise to watercress will be complete.

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

Table of amino acids of 5 cup watercress and 0.7 cup mayonnaise :

Amino Acid	% of RDV ^[2]	Amount ^[17]	Complete / Adequate
Protein	10.6%	5.3g
Histidine	16.8%	0.11g
Isoleucine	29.5%	0.25g
Leucine	22.3%	0.42g
Lysine	19.5%	0.33g
Methionine	9.9%	0.09g
Phenylalanine	18.6%	0.28g
Threonine	34.1%	0.31g
Tryptophan	29.2%	0.08g
Valine	31.6%	0.34g

Vegetarian 14. Sour Cream and Watercress

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

For example, 5 cups of watercress (170g) and 0.4 cup of sour cream (74g) make a complete amino acids profile. In fact, any ratio of more than 0.43:1 of sour cream to watercress will be complete.

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

Table of amino acids of 5 cup watercress and 0.4 cup sour cream :

Amino Acid	% of RDV ^[2]	Amount ^[18]	Complete / Adequate
Protein	11.4%	5.7g
Histidine	21.6%	0.14g
Isoleucine	32.4%	0.28g
Leucine	27.5%	0.52g
Lysine	25.2%	0.43g
Methionine	10.7%	0.09g
Phenylalanine	20.8%	0.31g
Threonine	36.8%	0.33g
Tryptophan	31.5%	0.08g
Valine	34.9%	0.38g

Vegetarian 15. Caramel and Watercress

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

A ratio of 5 cups of watercress (170g) and 0.5 cup of caramel (163g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:0.04 for watercress to caramel by weight.

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

Table of amino acids of 5 cup watercress and 0.5 cup caramel :

Amino Acid	% of RDV ^[2]	Amount ^[19]	Complete / Adequate
Protein	11.8%	5.9g
Histidine	21.2%	0.13g
Isoleucine	35.3%	0.3g
Leucine	27.4%	0.52g
Lysine	24.5%	0.42g
Methionine	11%	0.09g
Phenylalanine	20.8%	0.31g
Threonine	37.1%	0.33g
Tryptophan	19.6%	0.05g
Valine	36.4%	0.39g

Vegetarian 16. Egg and Watercress

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

For example, 5 cups of watercress (170g) and 0.3 egg (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:19 for watercress to egg by weight.

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

Table of amino acids of 5 cup watercress and 0.3 large egg :

Amino Acid	% of RDV ^[2]	Amount ^[20]	Complete / Adequate
Protein	11.9%	5.9g
Histidine	18.7%	0.12g
Isoleucine	30.9%	0.27g
Leucine	24.2%	0.46g
Lysine	21.9%	0.37g
Methionine	11.1%	0.1g
Phenylalanine	20.3%	0.3g
Threonine	35.1%	0.32g
Tryptophan	29.9%	0.08g
Valine	34.3%	0.37g