16 Complete Protein Pairings with White Mushroom

Summary:

• White mushroom contains a moderate amount of protein - about 2.2 grams per cup.
• However, white mushroom provides only 4 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine and phenylalanine.^[1]
• White mushroom pairs well with carrots, hedge mustard seeds, chia seeds, pumpkin seeds or spirulina to create a complete protein profile. ^[2] More white mushroom pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with White 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 white mushroom contains 2.2 grams of protein, or about 4% of recommended daily values. ^[1]

To get the adequate amount of protein with white mushroom alone, you will need 23 cups of white mushroom (1620 grams) for an average female, or 28 cups of white mushroom for males. ^[4] That's about 356 calories, and a lot of white mushroom! Supplementing white mushroom with food higher in protein is a good idea.

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

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

Proportionally, white mushroom does contain abundant amounts of 4 out of the nine essential amino acids. However, white mushroom is a little short on isoleucine, leucine, lysine, methionine and phenylalanine.^[1]

To have adequate amounts of all nine essential amino acids with white mushroom alone, you will have to eat 40 cups of white mushroom (2774 grams) for an average person. ^[2]

That's about 71% more white mushroom to compensate for the lack of isoleucine, leucine, lysine, methionine and phenylalanine, compared to the protein requirement alone.

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

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

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

Low in protein, carrot is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to white mushroom.

A ratio of 0.8 cup of white mushroom (54g) and 2.7 carrots (196g) creates a complete protein profile. In fact, any ratio of more than 4:1 of carrot to white mushroom 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 isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of white mushroom.

For example, 2 cups of white mushroom (140g) and 0.3 cup of hedge mustard seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 0.16:1 of hedge mustard seed to white mushroom will be complete.

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

A reasonable source of supplementary protein, chia seed is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to white mushroom.

A ratio of 1.7 cups of white mushroom (117g) and 0.7 ounce of chia seeds (19g) creates a complete protein profile. In fact, any ratio of more than 0.16:1 of chia seed to white mushroom will be complete.

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

Pumpkin seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of white mushroom.

For example, 1.7 cups of white mushroom (117g) and 0.3 cup of pumpkin seeds (18g) make a complete amino acids profile. In fact, any ratio of more than 0.15:1 of pumpkin seed to white mushroom will be complete.

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

A great source of protein, spirulina is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to white mushroom.

A ratio of 1.4 cups of white mushroom (100g) and 1.2 tablespoons of spirulina (8g) creates a complete protein profile. In fact, any ratio of more than 0.08:1 of spirulina to white mushroom will be complete.

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

Crimini mushroom is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of white mushroom.

For example, 0.3 cup of white mushroom (19g) and 2.5 cups of crimini mushroom (216g) make a complete amino acids profile. In fact, any ratio of more than 11:1 of crimini mushroom to white mushroom will be complete.

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

A great source of protein, dijon mustard is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to white mushroom.

A ratio of 1.1 cups of white mushroom (78g) and 3.7 tablespoons of dijon mustard (22g) creates a complete protein profile. In fact, any ratio of more than 0.29:1 of dijon mustard to white mushroom will be complete.

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

Lotus seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of white mushroom.

For example, 0.7 cup of white mushroom (47g) and 1.4 cups of lotus seeds (43g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of lotus seed to white mushroom will be complete.

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

A reasonable source of supplementary protein, spinach is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to white mushroom.

A ratio of 1.1 cups of white mushroom (78g) and 6.8 cups of spinach (203g) creates a complete protein profile. In fact, any ratio of more than 2.6:1 of spinach to white mushroom will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Pistachio is a great source of protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of white mushroom.

For example, 0.8 cup of white mushroom (58g) and 3.7 tablespoons of pistachio (29g) make a complete amino acids profile. In fact, any ratio of more than 0.49:1 of pistachio to white mushroom will be complete.

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

A reasonable source of supplementary protein, yellow mustard is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to white mushroom.

A ratio of 1.7 cups of white mushroom (117g) and 9 tablespoons of yellow mustard (135g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:4 for white mushroom to yellow mustard by weight.

Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow

Sour cream is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of white mushroom.

For example, 2 cups of white mushroom (140g) and 0.3 cup of sour cream (67g) make a complete amino acids profile. In fact, any ratio of more than 0.48:1 of sour cream to white mushroom will be complete.

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

Low in protein, caramel is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to white mushroom.

A ratio of 2 cups of white mushroom (140g) and 0.4 cup of caramel (148g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:0.26 for white mushroom to caramel by weight.

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

Mayonnaise is low in protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of white mushroom.

For example, 2 cups of white mushroom (140g) and 1 cup of mayonnaise (229g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of mayonnaise to white mushroom will be complete.

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

A reasonable source of supplementary protein, yogurt is high in isoleucine, leucine, lysine, methionine and phenylalanine, which is complementary to white mushroom.

A ratio of 2 cups of white mushroom (140g) and 4 tablespoons of yogurt (61g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:1.5 for white mushroom to yogurt by weight.

Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk