16 Complete Protein Pairings with Wild Rice

Summary:

• Wild rice is low in protein - about 6.5 grams per cup.
• In addition, wild rice provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.^[1]
• Wild rice pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. ^[2] More wild rice pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Wild Rice (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.

Relatively low in protein, a single cup of wild rice contains 6.5 grams of protein, or about 13% of recommended daily values. ^[1]

To get the adequate amount of protein with wild rice alone, you will need 7.6 cups of wild rice (1250 grams) for an average female, or 9.2 cups of wild rice for males. ^[4] That's over 1270 calories, and a lot of wild rice! Pairing wild rice with a richer protein source is a good idea.

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

Macronutrients in 1 cup (164g) of wild rice:

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

To have adequate amounts of all nine essential amino acids with wild rice alone, you will have to eat 6.1 cups of wild rice (1006 grams) for an average person. ^[2]

That's about 20% more wild rice to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (164g) of wild rice:

1. Cauliflower
2. Carrots
3. Watermelon
4. Crimini Mushroom
5. Cranberry
6. Nutritional Yeast
7. Mango
8. Pumpkin Seeds
9. Dijon Mustard
10. Yellow Mustard
11. Black Beans
12. Kidney Beans

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

Low in protein, cauliflower is high in lysine, which is complementary to wild rice.

A ratio of 1.3 cups of wild rice (205g) and 15.1 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0.06 for wild rice to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Carrot is low in protein, and is high in lysine, complementing the profile of wild rice.

For example, 1.3 cups of wild rice (205g) and 0.5 carrot (33g) make a complete amino acids profile. In fact, any ratio of more than 0.16:1 of carrot to wild rice will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Low in protein, watermelon is high in lysine, which is complementary to wild rice.

A ratio of 1.3 cups of wild rice (205g) and 0.4 cup of watermelon (57g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.28 to 1:0.5 for wild rice to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of wild rice.

For example, 1.3 cups of wild rice (205g) and 2.6 tablespoons of crimini mushroom (14g) make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of crimini mushroom to wild rice will be complete.

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

Low in protein, cranberry is high in lysine, which is complementary to wild rice.

A ratio of 1.3 cups of wild rice (205g) and 1 cup of cranberry (108g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:8 for wild rice to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of wild rice.

For example, 1.3 cups of wild rice (205g) 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 1:0.01 to 1:0.07 for wild rice to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Low in protein, mango is high in lysine, which is complementary to wild rice.

A ratio of 1.3 cups of wild rice (205g) and 0.2 mango (68g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:1.4 for wild rice to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of wild rice.

For example, 1.3 cups of wild rice (205g) and 0.9 tablespoon of pumpkin seeds (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:14 for wild rice to pumpkin seed by weight.

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

A great source of protein, dijon mustard is high in lysine, which is complementary to wild rice.

A ratio of 1.3 cups of wild rice (205g) and 0.5 tablespoon of dijon mustard (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:12 for wild rice to dijon mustard by weight.

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

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of wild rice.

For example, 1.3 cups of wild rice (205g) and 1.4 tablespoons of yellow mustard (21g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:1.6 for wild rice to yellow mustard by weight.

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

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to wild rice.

A ratio of 1.3 cups of wild rice (205g) and 0.9 tablespoon of black beans (13g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.11 for wild rice to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of wild rice.

For example, 1.3 cups of wild rice (205g) and 1 tablespoon of kidney beans (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.09 for wild rice 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

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to wild rice.

A ratio of 1.3 cups of wild rice (205g) and 1 tablespoon of sour cream (12g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:47 for wild rice to sour cream by weight.

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

Caramel is low in protein, and is high in lysine, complementing the profile of wild rice.

For example, 1.3 cups of wild rice (205g) and 1.5 tablespoons of caramel (32g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:0.21 for wild rice to caramel by weight.

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

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

A ratio of 1.3 cups of wild rice (205g) and 0.8 tablespoon of yogurt (13g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:1.2 for wild rice to yogurt by weight.

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

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of wild rice.

For example, 1.3 cups of wild rice (205g) and 1 tablespoon of milk (16g) make a complete amino acids profile. In fact, any ratio of more than 0.08:1 of milk to wild rice will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D