16 Complete Protein Pairings with Whole Wheat Bread

Summary:

• Whole wheat bread contains a moderate amount of protein - about 3.5 grams per slice.
• However, whole wheat bread provides only 1 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.^[1]
• Whole wheat bread pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or lotus seeds to create a complete protein profile. ^[2] More whole wheat bread pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Whole Wheat Bread (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 slice of whole wheat bread contains 3.5 grams of protein, or about 7% of recommended daily values. ^[1]

To get the adequate amount of protein with whole wheat bread alone, you will need 14 slices of whole wheat bread (374 grams) for an average female, or 17 slices of whole wheat bread for males. ^[4] That's about 992 calories.

Full nutritional profile for whole wheat bread
USDA Source: Bread, multi-grain (includes whole-grain)

Macronutrients in 1 slice (26g) of whole wheat bread:

Proportionally, whole wheat bread does contain abundant amounts of 1 out of the nine essential amino acids. However, whole wheat bread is a little short on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.^[1]

To have adequate amounts of all nine essential amino acids with whole wheat bread alone, you will have to eat 24 slices of whole wheat bread (623 grams) for an average person. ^[2]

That's about 67% more whole wheat bread to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 slice (26g) of whole wheat bread:

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

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

Low in protein, carrot is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to whole wheat bread.

A ratio of 0.5 slice of whole wheat bread (14g) and 2.8 carrots (205g) creates a complete protein profile. In fact, any ratio of more than 15:1 of carrot to whole wheat bread 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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of whole wheat bread.

For example, 1.1 slices of whole wheat bread (29g) and 0.5 cup of hedge mustard seeds (35g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of hedge mustard seed to whole wheat bread 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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to whole wheat bread.

A ratio of 1.4 slices of whole wheat bread (37g) and 0.4 cup of pumpkin seeds (24g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of pumpkin seed to whole wheat bread 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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of whole wheat bread.

For example, 0.7 slice of whole wheat bread (17g) and 0.9 ounce of chia seeds (24g) make a complete amino acids profile. In fact, any ratio of more than 1.4:1 of chia seed to whole wheat bread will be complete.

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

A reasonable source of supplementary protein, lotus seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to whole wheat bread.

A ratio of 0.5 slice of whole wheat bread (12g) and 1.5 cups of lotus seeds (47g) creates a complete protein profile. In fact, any ratio of more than 4:1 of lotus seed to whole wheat bread will be complete.

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

Spirulina is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of whole wheat bread.

For example, 0.6 slice of whole wheat bread (16g) and 1.7 tablespoons of spirulina (12g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of spirulina to whole wheat bread will be complete.

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

A great source of protein, dijon mustard is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to whole wheat bread.

A ratio of 0.9 slice of whole wheat bread (24g) and 4.6 tablespoons of dijon mustard (28g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of dijon mustard to whole wheat bread will be complete.

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

Spinach is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of whole wheat bread.

For example, 0.8 slice of whole wheat bread (22g) and 7.7 cups of spinach (232g) make a complete amino acids profile. In fact, any ratio of more than 11:1 of spinach to whole wheat bread will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

A great source of protein, pistachio is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to whole wheat bread.

A ratio of 0.7 slice of whole wheat bread (17g) and 0.3 cup of pistachio (35g) creates a complete protein profile. In fact, any ratio of more than 2:1 of pistachio to whole wheat bread 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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of whole wheat bread.

For example, 0.5 slice of whole wheat bread (13g) and 1.3 ounces of cashews (38g) make a complete amino acids profile. In fact, any ratio of more than 2.9:1 of cashew to whole wheat bread will be complete.

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

A reasonable source of supplementary protein, poppy seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to whole wheat bread.

A ratio of 0.7 slice of whole wheat bread (19g) and 0.3 cup of poppy seeds (41g) creates a complete protein profile. In fact, any ratio of more than 2.2:1 of poppy seed to whole wheat bread will be complete.

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

Sour cream is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of whole wheat bread.

For example, 2 slices of whole wheat bread (52g) and 0.5 cup of sour cream (102g) make a complete amino acids profile. In fact, any ratio of more than 2:1 of sour cream to whole wheat bread will be complete.

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

Low in protein, caramel is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to whole wheat bread.

A ratio of 2 slices of whole wheat bread (52g) and 0.8 cup of caramel (262g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:5 to 1:1.2 for whole wheat bread to caramel by weight.

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

Mayonnaise is low in protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of whole wheat bread.

For example, 1.4 slices of whole wheat bread (37g) and 1.8 cups of mayonnaise (407g) make a complete amino acids profile. In fact, any ratio of more than 11:1 of mayonnaise to whole wheat bread will be complete.

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

A reasonable source of supplementary protein, yogurt is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to whole wheat bread.

A ratio of 2 slices of whole wheat bread (52g) and 0.4 cup of yogurt (106g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2 to 1:7 for whole wheat bread to yogurt by weight.

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