16 Complete Protein Pairings with Yogurt

Summary:

  • Yogurt contains a moderate amount of protein - about 8.5 grams per cup.
  • However, yogurt provides only 8 of the 9 essential amino acids sufficiently - it is a little low on tryptophan.[1]
  • Yogurt pairs well with breadfruit seeds, chia seeds, oregano, crimini mushroom or sesame seeds to create a complete protein profile. [2] More yogurt pairings and detailed analysis below.

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 yogurt, and found both vegan and vegetarian pairings with yogurt that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!

Details on how we calculate complete protein profiles.

image of yogurt source

Amount of Protein in Yogurt

A decent source of supplementary protein, a single cup of yogurt contains 8.5 grams of protein, or about 17% of recommended daily values. [1]

To get the adequate amount of protein with yogurt alone, you will need 5.9 cups of yogurt (1440 grams) for an average female, or 7.1 cups of yogurt for males. [4] That's about 879 calories, and a lot of yogurt! Supplementing yogurt with food higher in protein is a good idea.

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

Macronutrients in 1 cup (245g) of yogurt:

% of RDV Amount
Calories
7.5% 149 kCal
Carbohydrates
0% -
Total fat
12.4% 8 grams
Protein
17% 8.5 grams

Essential Amino Acids in Yogurt

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

To have adequate amounts of all nine essential amino acids with yogurt alone, you will have to eat 5.3 cups of yogurt (1300 grams) for an average person. [2]

That's about 10% more yogurt to compensate for the lack of tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (245g) of yogurt:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
17% 8.502g
Histidine
33.4% 0.211g
Isoleucine
53.8% 0.463g
Leucine
45.4% 0.858g
Lysine
44.6% 0.762g
Methionine
29.1% 0.25g
Phenylalanine
31.1% 0.463g
Threonine
38.7% 0.348g
Tryptophan
18.8% 0.049g
Valine
65.1% 0.703g

More Complete Protein with Yogurt

Top vegan pairings with yogurt include:
  1. Breadfruit Seeds
  2. Chia Seeds
  3. Oregano
  4. Crimini Mushroom
  5. Sesame Seeds
  6. Hedge Mustard Seeds
  7. Thyme
  8. Jackfruit
  9. Sweet Potatoes
  10. Maitake Mushroom
  11. Pumpkin Seeds
  12. Tumeric
  13. Persimmon
  14. Pili Nut
  15. Papaya
  16. Ginger
  17. Portabella Mushroom
  18. Barley
  19. Flaxseeds
  20. Spirulina
  21. Mango
  22. Cashews
  23. Mint
  24. Rosemary
  25. Grapes
  26. Sunflower Seeds
  27. Parsley
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with yogurt. These include:
  1. Half and Half
  2. Heavy Cream
  3. Mayonnaise
  4. Sour Cream

Vegan 1. Breadfruit Seeds and Yogurt


image of breadfruit seeds
image of yogurt

A reasonable source of supplementary protein, breadfruit seed is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 0.2 teaspoon of breadfruit seeds (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:0.08 for yogurt to breadfruit seed by weight.

Full nutritional profile for breadfruit seeds
USDA Source: Seeds, breadnut tree seeds, dried

Table of amino acids of 0.7 cup yogurt and 0.2 tsp breadfruit seeds :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
12.3% 6.1g
Histidine
24.1% 0.15g
Isoleucine
38.9% 0.33g
Leucine
32.8% 0.62g
Lysine
32% 0.55g
Methionine
20.8% 0.18g
Phenylalanine
22.4% 0.33g
Threonine
27.9% 0.25g
Tryptophan
14.2% 0.04g
Valine
47.1% 0.51g

Vegan 2. Chia Seeds and Yogurt


image of chia seeds
image of yogurt

Chia seed is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 0.4 gram of chia seeds make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:3 for yogurt to chia seed by weight.

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

Table of amino acids of 0.7 cup yogurt and 0.4 grams chia seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
12.3% 6.1g
Histidine
24.3% 0.15g
Isoleucine
38.9% 0.33g
Leucine
32.7% 0.62g
Lysine
32.1% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.5% 0.34g
Threonine
27.9% 0.25g
Tryptophan
14.2% 0.04g
Valine
46.9% 0.51g

Vegan 3. Oregano and Yogurt


image of oregano
image of yogurt

A reasonable source of supplementary protein, oregano is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 1 teaspoon of oregano (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:5 for yogurt to oregano by weight.

Full nutritional profile for oregano
USDA Source: Spices, oregano, dried

Table of amino acids of 0.7 cup yogurt and 1 tsp oregano :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
12.3% 6.2g
Histidine
24.1% 0.15g
Isoleucine
39% 0.34g
Leucine
32.8% 0.62g
Lysine
32.1% 0.55g
Methionine
20.9% 0.18g
Phenylalanine
22.5% 0.34g
Threonine
28% 0.25g
Tryptophan
14.2% 0.04g
Valine
47% 0.51g

Vegan 4. Crimini Mushroom and Yogurt


image of crimini mushroom
image of yogurt

Crimini mushroom is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 0.7 tablespoon of crimini mushroom (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:28 for yogurt to crimini mushroom by weight.

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

Table of amino acids of 0.7 cup yogurt and 0.7 tbsp crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
12.3% 6.2g
Histidine
24.3% 0.15g
Isoleucine
38.9% 0.33g
Leucine
32.7% 0.62g
Lysine
32.3% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.4% 0.33g
Threonine
28.1% 0.25g
Tryptophan
14.2% 0.04g
Valine
46.9% 0.51g

Vegan 5. Sesame Seeds and Yogurt


image of sesame seeds
image of yogurt

A reasonable source of supplementary protein, sesame seed is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 0.2 teaspoon of sesame seeds (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:0.08 for yogurt 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 0.7 cup yogurt and 0.2 tsp sesame seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
12.3% 6.2g
Histidine
24.3% 0.15g
Isoleucine
38.9% 0.33g
Leucine
32.8% 0.62g
Lysine
32% 0.55g
Methionine
21.1% 0.18g
Phenylalanine
22.5% 0.34g
Threonine
28% 0.25g
Tryptophan
14.2% 0.04g
Valine
47% 0.51g

Vegan 6. Hedge Mustard Seeds and Yogurt


image of hedge mustard seeds
image of yogurt

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

For example, 0.7 cup of yogurt (175g) and 0.5 teaspoon of hedge mustard seeds (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:6 for yogurt 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 0.7 cup yogurt and 0.5 tsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
12.3% 6.2g
Histidine
24.3% 0.15g
Isoleucine
39% 0.34g
Leucine
32.9% 0.62g
Lysine
32.2% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.5% 0.34g
Threonine
28.2% 0.25g
Tryptophan
14.2% 0.04g
Valine
47% 0.51g

Vegan 7. Thyme and Yogurt


image of thyme
image of yogurt

A reasonable source of supplementary protein, thyme is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 2.2 teaspoons of thyme (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:1.8 for yogurt to thyme by weight.

Full nutritional profile for thyme
USDA Source: Thyme, fresh

Table of amino acids of 0.7 cup yogurt and 2.2 tsp thyme :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
12.3% 6.2g
Histidine
23.9% 0.15g
Isoleucine
39.1% 0.34g
Leucine
32.7% 0.62g
Lysine
32% 0.55g
Methionine
20.8% 0.18g
Phenylalanine
22.2% 0.33g
Threonine
27.9% 0.25g
Tryptophan
14.2% 0.04g
Valine
47% 0.51g

Vegan 8. Jackfruit and Yogurt


image of jackfruit
image of yogurt

Jackfruit is low in protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 0.6 tablespoon of jackfruit (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:1.3 for yogurt to jackfruit by weight.

Full nutritional profile for jackfruit
USDA Source: Jackfruit, raw

Table of amino acids of 0.7 cup yogurt and 0.6 tbsp jackfruit :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.2% 0.15g
Isoleucine
38.9% 0.33g
Leucine
32.7% 0.62g
Lysine
32.1% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.4% 0.33g
Threonine
28.2% 0.25g
Tryptophan
14.3% 0.04g
Valine
47% 0.51g

Vegan 9. Sweet Potatoes and Yogurt


image of sweet potatoes
image of yogurt

Low in protein, sweet potato is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 0.1 sweetpotato of sweet potatoes (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:3 for yogurt to sweet potato by weight.

Full nutritional profile for sweet potatoes
USDA Source: Sweet potato, raw, unprepared

Table of amino acids of 0.7 cup yogurt and 0.1 sweetpotato sweet potatoes :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.2% 0.15g
Isoleucine
38.9% 0.33g
Leucine
32.7% 0.62g
Lysine
32.1% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.6% 0.34g
Threonine
28.2% 0.25g
Tryptophan
14.3% 0.04g
Valine
47% 0.51g

Vegan 10. Maitake Mushroom and Yogurt


image of maitake mushroom
image of yogurt

Maitake mushroom is low in protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 1.4 tablespoons of maitake mushroom (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0.5 for yogurt to maitake mushroom by weight.

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

Table of amino acids of 0.7 cup yogurt and 1.4 tbsp maitake mushroom :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.3% 0.15g
Isoleucine
38.9% 0.33g
Leucine
32.7% 0.62g
Lysine
32.2% 0.55g
Methionine
20.9% 0.18g
Phenylalanine
22.4% 0.33g
Threonine
28.3% 0.25g
Tryptophan
14.3% 0.04g
Valine
47.1% 0.51g

Vegan 11. Pumpkin Seeds and Yogurt


image of pumpkin seeds
image of yogurt

A reasonable source of supplementary protein, pumpkin seed is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 0.5 teaspoon of pumpkin seeds (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:5 for yogurt 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 0.7 cup yogurt and 0.5 tsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.4% 0.15g
Isoleucine
39.2% 0.34g
Leucine
33% 0.62g
Lysine
32.4% 0.55g
Methionine
21.1% 0.18g
Phenylalanine
22.6% 0.34g
Threonine
28.1% 0.25g
Tryptophan
14.3% 0.04g
Valine
47.4% 0.51g

Vegan 12. Tumeric and Yogurt


image of tumeric
image of yogurt

Tumeric is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 0.4 teaspoon of tumeric (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:2.4 for yogurt to tumeric by weight.

Full nutritional profile for tumeric
USDA Source: Spices, turmeric, ground

Table of amino acids of 0.7 cup yogurt and 0.4 tsp tumeric :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.2% 0.15g
Isoleucine
39.2% 0.34g
Leucine
33% 0.62g
Lysine
32.1% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.7% 0.34g
Threonine
28.1% 0.25g
Tryptophan
14.3% 0.04g
Valine
47.3% 0.51g

Vegan 13. Persimmon and Yogurt


image of persimmon
image of yogurt

Low in protein, persimmon is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 0.6 persimmon (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:10 for yogurt to persimmon by weight.

Full nutritional profile for persimmon
USDA Source: Persimmons, native, raw

Table of amino acids of 0.7 cup yogurt and 0.6 fruit persimmon :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.3% 0.15g
Isoleucine
39.1% 0.34g
Leucine
32.9% 0.62g
Lysine
32.2% 0.55g
Methionine
20.9% 0.18g
Phenylalanine
22.6% 0.34g
Threonine
28.3% 0.25g
Tryptophan
14.3% 0.04g
Valine
47.1% 0.51g

Vegan 14. Pili Nut and Yogurt


image of pili nut
image of yogurt

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

For example, 0.7 cup of yogurt (175g) and 0.5 teaspoon of pili nut (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.03 for yogurt to pili nut by weight.

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

Table of amino acids of 0.7 cup yogurt and 0.5 tsp pili nut :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.4% 0.15g
Isoleucine
39.1% 0.34g
Leucine
33% 0.62g
Lysine
32.1% 0.55g
Methionine
21.3% 0.18g
Phenylalanine
22.6% 0.34g
Threonine
28.1% 0.25g
Tryptophan
14.3% 0.04g
Valine
47.3% 0.51g

Vegan 15. Papaya and Yogurt


image of papaya
image of yogurt

Low in protein, papaya is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 0.2 papaya (28g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:3 for yogurt to papaya by weight.

Full nutritional profile for papaya
USDA Source: Papayas, raw

Table of amino acids of 0.7 cup yogurt and 0.2 fruit papaya :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.1% 0.15g
Isoleucine
38.7% 0.33g
Leucine
32.6% 0.62g
Lysine
32.2% 0.55g
Methionine
20.8% 0.18g
Phenylalanine
22.4% 0.33g
Threonine
28% 0.25g
Tryptophan
14.3% 0.04g
Valine
46.8% 0.51g

Vegan 16. Ginger and Yogurt


image of ginger
image of yogurt

Ginger is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 0.3 tablespoon of ginger (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.46 for yogurt to ginger by weight.

Full nutritional profile for ginger
USDA Source: Spices, ginger, ground

Table of amino acids of 0.7 cup yogurt and 0.3 tbsp ginger :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.4% 0.15g
Isoleucine
39% 0.34g
Leucine
32.8% 0.62g
Lysine
32% 0.55g
Methionine
20.9% 0.18g
Phenylalanine
22.5% 0.34g
Threonine
28.1% 0.25g
Tryptophan
14.3% 0.04g
Valine
47.1% 0.51g

Vegan 17. Portabella Mushroom and Yogurt


image of portabella mushroom
image of yogurt

A reasonable source of supplementary protein, portabella mushroom is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 1.2 tablespoons of portabella mushroom (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:1.4 for yogurt to portabella mushroom by weight.

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

Table of amino acids of 0.7 cup yogurt and 1.2 tbsp portabella mushroom :
Amino Acid % of RDV [2] Amount [21] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.5% 0.15g
Isoleucine
39.1% 0.34g
Leucine
32.9% 0.62g
Lysine
32.3% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.5% 0.34g
Threonine
28.3% 0.26g
Tryptophan
14.3% 0.04g
Valine
47% 0.51g

Vegan 18. Barley and Yogurt


image of barley
image of yogurt

Barley is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 1.6 mls of barley (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.03 for yogurt to barley by weight.

Full nutritional profile for barley
USDA Source: Barley, pearled, raw

Table of amino acids of 0.7 cup yogurt and 1.6 ml barley :
Amino Acid % of RDV [2] Amount [22] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.4% 0.15g
Isoleucine
39% 0.34g
Leucine
32.9% 0.62g
Lysine
32.1% 0.55g
Methionine
21.1% 0.18g
Phenylalanine
22.7% 0.34g
Threonine
28.1% 0.25g
Tryptophan
14.3% 0.04g
Valine
47.1% 0.51g

Vegan 19. Flaxseeds and Yogurt


image of flaxseeds
image of yogurt

A reasonable source of supplementary protein, flaxseed is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 0.2 teaspoon of flaxseeds (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:6 for yogurt to flaxseed by weight.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 0.7 cup yogurt and 0.2 tsp flaxseeds :
Amino Acid % of RDV [2] Amount [23] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.5% 0.15g
Isoleucine
39.3% 0.34g
Leucine
32.9% 0.62g
Lysine
32.2% 0.55g
Methionine
21.1% 0.18g
Phenylalanine
22.7% 0.34g
Threonine
28.3% 0.25g
Tryptophan
14.3% 0.04g
Valine
47.3% 0.51g

Vegan 20. Spirulina and Yogurt


image of spirulina
image of yogurt

Spirulina is a great source of protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 0.1 teaspoon of spirulina (0g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:2 for yogurt to spirulina by weight.

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

Table of amino acids of 0.7 cup yogurt and 0.1 tsp spirulina :
Amino Acid % of RDV [2] Amount [24] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.3% 0.15g
Isoleucine
39.4% 0.34g
Leucine
33.1% 0.62g
Lysine
32.3% 0.55g
Methionine
21.1% 0.18g
Phenylalanine
22.7% 0.34g
Threonine
28.4% 0.26g
Tryptophan
14.3% 0.04g
Valine
47.3% 0.51g

Vegan 21. Mango and Yogurt


image of mango
image of yogurt

Low in protein, mango is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 0.1 mango (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:1 for yogurt to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 0.7 cup yogurt and 0.1 fruit mango :
Amino Acid % of RDV [2] Amount [25] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.4% 0.15g
Isoleucine
39.1% 0.34g
Leucine
32.9% 0.62g
Lysine
32.5% 0.56g
Methionine
20.9% 0.18g
Phenylalanine
22.5% 0.34g
Threonine
28.2% 0.25g
Tryptophan
14.4% 0.04g
Valine
47.2% 0.51g

Vegan 22. Cashews and Yogurt


image of cashews
image of yogurt

Cashew is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 0.8 gram of cashews make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:6 for yogurt to cashew by weight.

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

Table of amino acids of 0.7 cup yogurt and 0.8 grams cashews :
Amino Acid % of RDV [2] Amount [26] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.5% 0.15g
Isoleucine
39.2% 0.34g
Leucine
33% 0.62g
Lysine
32.3% 0.55g
Methionine
21.1% 0.18g
Phenylalanine
22.7% 0.34g
Threonine
28.2% 0.25g
Tryptophan
14.4% 0.04g
Valine
47.3% 0.51g

Vegan 23. Mint and Yogurt


image of mint
image of yogurt

A reasonable source of supplementary protein, mint is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 2.5 tablespoons of mint (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:2 for yogurt to mint by weight.

Full nutritional profile for mint
USDA Source: Peppermint, fresh

Table of amino acids of 0.7 cup yogurt and 2.5 tbsp mint :
Amino Acid % of RDV [2] Amount [27] Complete /
Adequate
Protein
12.5% 6.2g
Histidine
24.4% 0.15g
Isoleucine
39.2% 0.34g
Leucine
33% 0.62g
Lysine
32.2% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.7% 0.34g
Threonine
28.3% 0.25g
Tryptophan
14.4% 0.04g
Valine
47.2% 0.51g

Vegan 24. Rosemary and Yogurt


image of rosemary
image of yogurt

Rosemary is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 2.2 tablespoons of rosemary (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:34 for yogurt to rosemary by weight.

Full nutritional profile for rosemary
USDA Source: Rosemary, fresh

Table of amino acids of 0.7 cup yogurt and 2.2 tbsp rosemary :
Amino Acid % of RDV [2] Amount [28] Complete /
Adequate
Protein
12.5% 6.2g
Histidine
24.4% 0.15g
Isoleucine
39.2% 0.34g
Leucine
33% 0.62g
Lysine
32.2% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.7% 0.34g
Threonine
28.3% 0.25g
Tryptophan
14.4% 0.04g
Valine
47.2% 0.51g

Vegan 25. Grapes and Yogurt


image of grapes
image of yogurt

Low in protein, grape is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 2.3 tablespoons of grapes (22g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:2 for yogurt to grape by weight.

Full nutritional profile for grapes
USDA Source: Grapes, red or green (European type, such as Thompson seedless), raw

Table of amino acids of 0.7 cup yogurt and 2.3 tbsp grapes :
Amino Acid % of RDV [2] Amount [29] Complete /
Adequate
Protein
12.5% 6.2g
Histidine
24.6% 0.16g
Isoleucine
38.7% 0.33g
Leucine
32.7% 0.62g
Lysine
32.2% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.5% 0.33g
Threonine
28.1% 0.25g
Tryptophan
14.4% 0.04g
Valine
46.9% 0.51g

Vegan 26. Sunflower Seeds and Yogurt


image of sunflower seeds
image of yogurt

Sunflower seed is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 0.3 teaspoon of sunflower seeds (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:1.5 for yogurt to sunflower seed by weight.

Full nutritional profile for sunflower seeds
USDA Source: Seeds, sunflower seed kernels, toasted, without salt

Table of amino acids of 0.7 cup yogurt and 0.3 tsp sunflower seeds :
Amino Acid % of RDV [2] Amount [30] Complete /
Adequate
Protein
12.5% 6.2g
Histidine
24.6% 0.15g
Isoleucine
39.4% 0.34g
Leucine
33% 0.62g
Lysine
32.2% 0.55g
Methionine
21.1% 0.18g
Phenylalanine
22.7% 0.34g
Threonine
28.3% 0.25g
Tryptophan
14.4% 0.04g
Valine
47.3% 0.51g

Vegan 27. Parsley and Yogurt


image of parsley
image of yogurt

A reasonable source of supplementary protein, parsley is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 1.4 tablespoons of parsley (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:23 for yogurt to parsley by weight.

Full nutritional profile for parsley
USDA Source: Parsley, fresh

Table of amino acids of 0.7 cup yogurt and 1.4 tbsp parsley :
Amino Acid % of RDV [2] Amount [31] Complete /
Adequate
Protein
12.5% 6.2g
Histidine
24.4% 0.15g
Isoleucine
39.2% 0.34g
Leucine
33% 0.62g
Lysine
32.4% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.7% 0.34g
Threonine
28.3% 0.25g
Tryptophan
14.4% 0.04g
Valine
47.3% 0.51g

Vegetarian 28. Half and Half and Yogurt


image of half and half
image of yogurt

Half and half is a reasonable source of supplementary protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 0.5 teaspoon of half and half (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:21 for yogurt to half and half by weight.

Full nutritional profile for half and half
USDA Source: Cream, fluid, half and half

Table of amino acids of 0.7 cup yogurt and 0.5 tsp half and half :
Amino Acid % of RDV [2] Amount [32] Complete /
Adequate
Protein
12.3% 6.2g
Histidine
24.2% 0.15g
Isoleucine
39% 0.34g
Leucine
32.8% 0.62g
Lysine
32% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.5% 0.33g
Threonine
28% 0.25g
Tryptophan
14.2% 0.04g
Valine
47% 0.51g

Vegetarian 29. Heavy Cream and Yogurt


image of heavy cream
image of yogurt

A reasonable source of supplementary protein, heavy cream is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 1.2 teaspoons of heavy cream (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:2 for yogurt to heavy cream by weight.

Full nutritional profile for heavy cream
USDA Source: Cream, fluid, heavy whipping

Table of amino acids of 0.7 cup yogurt and 1.2 tsp heavy cream :
Amino Acid % of RDV [2] Amount [33] Complete /
Adequate
Protein
12.3% 6.2g
Histidine
24.2% 0.15g
Isoleucine
39% 0.34g
Leucine
32.8% 0.62g
Lysine
32% 0.55g
Methionine
21% 0.18g
Phenylalanine
22.5% 0.33g
Threonine
28% 0.25g
Tryptophan
14.2% 0.04g
Valine
47% 0.51g

Vegetarian 30. Mayonnaise and Yogurt


image of mayonnaise
image of yogurt

Mayonnaise is low in protein, and is high in tryptophan, complementing the profile of yogurt.

For example, 0.7 cup of yogurt (175g) and 0.9 tablespoon of mayonnaise (13g) make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of mayonnaise to yogurt will be complete.

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

Table of amino acids of 0.7 cup yogurt and 0.9 tbsp mayonnaise :
Amino Acid % of RDV [2] Amount [34] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.4% 0.15g
Isoleucine
39.4% 0.34g
Leucine
33.1% 0.62g
Lysine
32.4% 0.55g
Methionine
21.3% 0.18g
Phenylalanine
22.7% 0.34g
Threonine
28.4% 0.26g
Tryptophan
14.3% 0.04g
Valine
47.4% 0.51g

Vegetarian 31. Sour Cream and Yogurt


image of sour cream
image of yogurt

A reasonable source of supplementary protein, sour cream is high in tryptophan, which is complementary to yogurt.

A ratio of 0.7 cup of yogurt (175g) and 1.3 teaspoons of sour cream (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:42 for yogurt to sour cream by weight.

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

Table of amino acids of 0.7 cup yogurt and 1.3 tsp sour cream :
Amino Acid % of RDV [2] Amount [35] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
24.7% 0.16g
Isoleucine
39.5% 0.34g
Leucine
33.3% 0.63g
Lysine
32.7% 0.56g
Methionine
21.2% 0.18g
Phenylalanine
22.8% 0.34g
Threonine
28.4% 0.26g
Tryptophan
14.3% 0.04g
Valine
47.5% 0.51g


Complete Protein Pairings

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