16 Complete Protein Pairings with Oats

Summary:

  • Oat contains a moderate amount of protein - about 26.3 grams per cup.
  • However, oat provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Oat pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More oat 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 oats, and found both vegan and vegetarian pairings with oats 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 oats source

Amount of Protein in Oats

A decent source of supplementary protein, a single cup of oats contains 26.3 grams of protein, or about 53% of recommended daily values. [1]

To get the adequate amount of protein with oats alone, you will need 1.9 cups of oats (296 grams) for an average female, or 2.3 cups of oats for males. [4] That's over 1150 calories.

Full nutritional profile for oats
USDA Source: Oats (Includes foods for USDA's Food Distribution Program)

Macronutrients in 1 cup (156g) of oats:

% of RDV Amount
Calories
30.3% 607 kCal
Carbohydrates
0% -
Total fat
16.8% 10.8 grams
Protein
52.7% 26.3 grams

Essential Amino Acids in Oats

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

To have adequate amounts of all nine essential amino acids with oat alone, you will have to eat 1.8 cups of oats (276 grams) for an average person. [2]

That's about 7% more oat to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (156g) of oats:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
52.7% 26.348g
Histidine
100.3% 0.632g
Isoleucine
125.9% 1.083g
Leucine
106% 2.003g
Lysine
64% 1.094g
Methionine
56.6% 0.487g
Phenylalanine
93.7% 1.396g
Threonine
99.7% 0.897g
Tryptophan
140.4% 0.365g
Valine
135.3% 1.462g

More Complete Protein with Oats

Top vegan pairings with oats include:
  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
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with oats. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Oats


image of cauliflower
image of oats

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

A ratio of 0.3 cup of oats (52g) and 23.8 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.46 to 1:1 for oat to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 0.3 cup oats and 23.8 grams cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
35.5% 0.22g
Isoleucine
43.9% 0.38g
Leucine
36.7% 0.69g
Lysine
24.3% 0.42g
Methionine
19.4% 0.17g
Phenylalanine
32.3% 0.48g
Threonine
35.2% 0.32g
Tryptophan
48.6% 0.13g
Valine
47.9% 0.52g

Vegan 2. Carrots and Oats


image of carrots
image of oats

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

For example, 0.3 cup of oats (52g) and 0.7 carrot (52g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of carrot to oat will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.3 cup oats and 0.7 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
18.5% 9.3g
Histidine
36.8% 0.23g
Isoleucine
46.7% 0.4g
Leucine
38.2% 0.72g
Lysine
24.4% 0.42g
Methionine
20.1% 0.17g
Phenylalanine
33.4% 0.5g
Threonine
44.4% 0.4g
Tryptophan
49.2% 0.13g
Valine
48.5% 0.52g

Vegan 3. Watermelon and Oats


image of watermelon
image of oats

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

A ratio of 0.3 cup of oats (52g) and 0.6 cup of watermelon (90g) creates a complete protein profile. In fact, any ratio of more than 1.7:1 of watermelon to oat will be complete.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 0.3 cup oats and 0.6 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
34.3% 0.22g
Isoleucine
43.9% 0.38g
Leucine
36.2% 0.68g
Lysine
24.6% 0.42g
Methionine
19.5% 0.17g
Phenylalanine
32.1% 0.48g
Threonine
35.9% 0.32g
Tryptophan
49.2% 0.13g
Valine
46.4% 0.5g

Vegan 4. Crimini Mushroom and Oats


image of crimini mushroom
image of oats

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

For example, 0.3 cup of oats (50g) and 4 tablespoons of crimini mushroom (22g) make a complete amino acids profile. In fact, any ratio of more than 0.43:1 of crimini mushroom to oat will be complete.

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

Table of amino acids of 0.3 cup oats and 4 tbsp crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
18.1% 9g
Histidine
34.6% 0.22g
Isoleucine
43.1% 0.37g
Leucine
35.9% 0.68g
Lysine
23.8% 0.41g
Methionine
19.5% 0.17g
Phenylalanine
31.6% 0.47g
Threonine
34.9% 0.31g
Tryptophan
49.9% 0.13g
Valine
46% 0.5g

Vegan 5. Cranberry and Oats


image of cranberry
image of oats

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

A ratio of 0.3 cup of oats (49g) and 1.4 cups of cranberry (159g) creates a complete protein profile. In fact, any ratio of more than 3:1 of cranberry to oat will be complete.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 0.3 cup oats and 1.4 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.9% 9g
Histidine
35.9% 0.23g
Isoleucine
45.4% 0.39g
Leucine
37.6% 0.71g
Lysine
23.6% 0.4g
Methionine
18.2% 0.16g
Phenylalanine
33.1% 0.49g
Threonine
36.1% 0.32g
Tryptophan
45.7% 0.12g
Valine
48.9% 0.53g

Vegan 6. Nutritional Yeast and Oats


image of nutritional yeast
image of oats

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

For example, 0.3 cup of oats (50g) and 0.5 teaspoon of nutritional yeast (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:1.2 for oat to nutritional yeast by weight.

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

Table of amino acids of 0.3 cup oats and 0.5 tsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
35.3% 0.22g
Isoleucine
45.1% 0.39g
Leucine
37.4% 0.71g
Lysine
24.6% 0.42g
Methionine
19.7% 0.17g
Phenylalanine
32.6% 0.49g
Threonine
36.7% 0.33g
Tryptophan
49.6% 0.13g
Valine
48.1% 0.52g

Vegan 7. Mango and Oats


image of mango
image of oats

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

A ratio of 0.3 cup of oats (49g) and 0.3 mango (100g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2 to 1:25 for oat to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 0.3 cup oats and 0.3 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.1% 9.1g
Histidine
34.4% 0.22g
Isoleucine
42.7% 0.37g
Leucine
35.8% 0.68g
Lysine
23.8% 0.41g
Methionine
18.6% 0.16g
Phenylalanine
31.1% 0.46g
Threonine
34.6% 0.31g
Tryptophan
48.9% 0.13g
Valine
46.2% 0.5g

Vegan 8. Pumpkin Seeds and Oats


image of pumpkin seeds
image of oats

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

For example, 0.3 cup of oats (47g) and 1.3 tablespoons of pumpkin seeds (5g) make a complete amino acids profile. In fact, any ratio of more than 0.11:1 of pumpkin seed to oat will be complete.

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

Table of amino acids of 0.3 cup oats and 1.3 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
34.6% 0.22g
Isoleucine
43.8% 0.38g
Leucine
36.4% 0.69g
Lysine
23.5% 0.4g
Methionine
19.6% 0.17g
Phenylalanine
31.6% 0.47g
Threonine
34.1% 0.31g
Tryptophan
49% 0.13g
Valine
48.1% 0.52g

Vegan 9. Dijon Mustard and Oats


image of dijon mustard
image of oats

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

A ratio of 0.3 cup of oats (50g) and 0.7 tablespoon of dijon mustard (4g) creates a complete protein profile. In fact, any ratio of more than 0.09:1 of dijon mustard to oat will be complete.

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

Table of amino acids of 0.3 cup oats and 0.7 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
19.3% 9.7g
Histidine
38.6% 0.24g
Isoleucine
46.8% 0.4g
Leucine
39.1% 0.74g
Lysine
25.5% 0.44g
Methionine
20.8% 0.18g
Phenylalanine
33.8% 0.5g
Threonine
36.3% 0.33g
Tryptophan
49.7% 0.13g
Valine
49.9% 0.54g

Vegan 10. Yellow Mustard and Oats


image of yellow mustard
image of oats

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

For example, 0.3 cup of oats (50g) and 2.1 tablespoons of yellow mustard (31g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of yellow mustard to oat will be complete.

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

Table of amino acids of 0.3 cup oats and 2.1 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.3% 9.7g
Histidine
38.3% 0.24g
Isoleucine
45.9% 0.39g
Leucine
39% 0.74g
Lysine
25.5% 0.44g
Methionine
21% 0.18g
Phenylalanine
33.6% 0.5g
Threonine
38% 0.34g
Tryptophan
46.4% 0.12g
Valine
49.1% 0.53g

Vegan 11. Black Beans and Oats


image of black beans
image of oats

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

A ratio of 0.3 cup of oats (49g) and 1.3 tablespoons of black beans (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.4 to 1:2 for oat to black bean by weight.

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

Table of amino acids of 0.3 cup oats and 1.3 tbsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
36.4% 0.23g
Isoleucine
45.7% 0.39g
Leucine
38.3% 0.72g
Lysine
24.7% 0.42g
Methionine
19.5% 0.17g
Phenylalanine
33.9% 0.5g
Threonine
35.9% 0.32g
Tryptophan
49.2% 0.13g
Valine
48.5% 0.52g

Vegan 12. Kidney Beans and Oats


image of kidney beans
image of oats

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

For example, 0.3 cup of oats (49g) and 1.5 tablespoons of kidney beans (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.29 to 1:1.6 for oat 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

Table of amino acids of 0.3 cup oats and 1.5 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
36.4% 0.23g
Isoleucine
45.7% 0.39g
Leucine
38.3% 0.72g
Lysine
24.7% 0.42g
Methionine
19.5% 0.17g
Phenylalanine
33.9% 0.5g
Threonine
35.9% 0.32g
Tryptophan
49.2% 0.13g
Valine
48.5% 0.52g

Vegetarian 13. Sour Cream and Oats


image of sour cream
image of oats

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

A ratio of 0.3 cup of oats (52g) and 1.6 tablespoons of sour cream (19g) creates a complete protein profile. In fact, any ratio of more than 0.36:1 of sour cream to oat will be complete.

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

Table of amino acids of 0.3 cup oats and 1.6 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
36.2% 0.23g
Isoleucine
45.5% 0.39g
Leucine
38.5% 0.73g
Lysine
24.3% 0.42g
Methionine
20.6% 0.18g
Phenylalanine
33.2% 0.49g
Threonine
36.2% 0.33g
Tryptophan
49.8% 0.13g
Valine
48.5% 0.52g

Vegetarian 14. Caramel and Oats


image of caramel
image of oats

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

For example, 0.3 cup of oats (52g) and 2.4 tablespoons of caramel (50g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1 to 1:25 for oat to caramel by weight.

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

Table of amino acids of 0.3 cup oats and 2.4 tbsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
36.6% 0.23g
Isoleucine
47.1% 0.41g
Leucine
39.1% 0.74g
Lysine
24.7% 0.42g
Methionine
21% 0.18g
Phenylalanine
33.6% 0.5g
Threonine
36.9% 0.33g
Tryptophan
46.8% 0.12g
Valine
49.6% 0.54g

Vegetarian 15. Yogurt and Oats


image of yogurt
image of oats

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

A ratio of 0.3 cup of oats (50g) and 1.3 tablespoons of yogurt (19g) creates a complete protein profile. In fact, any ratio of more than 0.39:1 of yogurt to oat will be complete.

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

Table of amino acids of 0.3 cup oats and 1.3 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
35% 0.22g
Isoleucine
44.9% 0.39g
Leucine
37.8% 0.71g
Lysine
24.2% 0.41g
Methionine
20.6% 0.18g
Phenylalanine
32.7% 0.49g
Threonine
35.2% 0.32g
Tryptophan
46.8% 0.12g
Valine
48.8% 0.53g

Vegetarian 16. Milk and Oats


image of milk
image of oats

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

For example, 0.3 cup of oats (50g) and 1.5 tablespoons of milk (24g) make a complete amino acids profile. In fact, any ratio of more than 0.47:1 of milk to oat will be complete.

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

Table of amino acids of 0.3 cup oats and 1.5 tbsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
18.6% 9.3g
Histidine
36.1% 0.23g
Isoleucine
45.3% 0.39g
Leucine
38.1% 0.72g
Lysine
24.4% 0.42g
Methionine
20.6% 0.18g
Phenylalanine
32.9% 0.49g
Threonine
35.8% 0.32g
Tryptophan
49.1% 0.13g
Valine
48.4% 0.52g


Complete Protein Pairings

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