16 Complete Protein Pairings with Asparagus

Summary:

  • Asparagus contains a moderate amount of protein - about 0.1 grams per tsp.
  • However, asparagus provides only 7 of the 9 essential amino acids sufficiently - it is a little low on leucine and methionine.[1]
  • Asparagus pairs well with carrots, yellow corn, chia seeds, nori or sesame seeds to create a complete protein profile. [2] More asparagus 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 asparagus, and found both vegan and vegetarian pairings with asparagus 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 asparagus source

Amount of Protein in Asparagus

A decent source of supplementary protein, a single teaspoon of asparagus contains 0.1 grams of protein, or about 0% of recommended daily values. [1]

To get the adequate amount of protein with asparagus alone, you will need 814 teaspoons of asparagus (2270 grams) for an average female, or 977 teaspoons of asparagus for males. [4] That's about 455 calories, and a lot of asparagus! Supplementing asparagus with food higher in protein is a good idea.

Full nutritional profile for asparagus
USDA Source: Asparagus, raw

Macronutrients in 1 tsp (2.792g) of asparagus:

% of RDV Amount
Calories
0% 1 kCal
Carbohydrates
0% -
Total fat
0% 0 grams
Protein
0.1% 0.1 grams

Essential Amino Acids in Asparagus

Proportionally, asparagus does contain abundant amounts of 7 out of the nine essential amino acids. However, asparagus is a little short on leucine and methionine.[1]

To have adequate amounts of all nine essential amino acids with asparagus alone, you will have to eat 994 teaspoons of asparagus (2774 grams) for an average person. [2]

That's about 22% more asparagus to compensate for the lack of leucine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tsp (2.792g) of asparagus:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
0.1% 0.061g
Histidine
0.2% 0.001g
Isoleucine
0.2% 0.002g
Leucine
0.2% 0.004g
Lysine
0.2% 0.003g
Methionine
0.1% 0.001g
Phenylalanine
0.1% 0.002g
Threonine
0.3% 0.002g
Tryptophan
0.3% 0.001g
Valine
0.3% 0.003g

More Complete Protein with Asparagus

Top vegan pairings with asparagus include:
  1. Carrots
  2. Yellow Corn
  3. Chia Seeds
  4. Nori
  5. Sesame Seeds
  6. Pumpkin Seeds
  7. White Rice
  8. Spirulina
  9. Cashews
  10. Wild Rice
  11. Yellow Mustard
  12. Dijon Mustard
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with asparagus. These include:
  1. Sour Cream
  2. Caramel
  3. Mayonnaise
  4. Yogurt

Vegan 1. Carrots and Asparagus


image of carrots
image of asparagus

Low in protein, carrot is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 0.3 carrot (23g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of carrot to asparagus will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 10 tsp asparagus and 0.3 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
1.7% 0.8g
Histidine
3.6% 0.02g
Isoleucine
4.5% 0.04g
Leucine
3.1% 0.06g
Lysine
3.1% 0.05g
Methionine
1.5% 0.01g
Phenylalanine
2.4% 0.04g
Threonine
7.5% 0.07g
Tryptophan
4% 0.01g
Valine
4.5% 0.05g

Vegan 2. Yellow Corn and Asparagus


image of yellow corn
image of asparagus

Yellow corn is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.1 ear of yellow corn (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.3 to 1:0 for asparagus to yellow corn by weight.

Full nutritional profile for yellow corn
USDA Source: Corn, sweet, yellow, cooked, boiled, drained, without salt

Table of amino acids of 10 tsp asparagus and 0.1 ear yellow corn :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
1.8% 0.9g
Histidine
3.4% 0.02g
Isoleucine
3.7% 0.03g
Leucine
3.5% 0.07g
Lysine
2.4% 0.04g
Methionine
1.7% 0.01g
Phenylalanine
2.3% 0.03g
Threonine
3.8% 0.03g
Tryptophan
3.6% 0.01g
Valine
4.4% 0.05g

Vegan 3. Chia Seeds and Asparagus


image of chia seeds
image of asparagus

A reasonable source of supplementary protein, chia seed is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 0.4 gram of chia seeds creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:1.3 for asparagus to chia seed by weight.

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

Table of amino acids of 10 tsp asparagus and 0.4 grams chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
1.3% 0.7g
Histidine
2.5% 0.02g
Isoleucine
2.8% 0.02g
Leucine
2.2% 0.04g
Lysine
1.9% 0.03g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.02g
Threonine
2.9% 0.03g
Tryptophan
3.5% 0.01g
Valine
3.3% 0.04g

Vegan 4. Nori and Asparagus


image of nori
image of asparagus

Nori is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.9 sheet of nori (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0 for asparagus to nori by weight.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

Table of amino acids of 10 tsp asparagus and 0.9 sheet nori :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
1.5% 0.7g
Histidine
2.7% 0.02g
Isoleucine
3.1% 0.03g
Leucine
2.5% 0.05g
Lysine
2% 0.03g
Methionine
1.4% 0.01g
Phenylalanine
1.8% 0.03g
Threonine
3.2% 0.03g
Tryptophan
3.3% 0.01g
Valine
3.8% 0.04g

Vegan 5. Sesame Seeds and Asparagus


image of sesame seeds
image of asparagus

A reasonable source of supplementary protein, sesame seed is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 0.1 teaspoon of sesame seeds (0g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for asparagus 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 10 tsp asparagus and 0.1 tsp sesame seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
1.4% 0.7g
Histidine
2.5% 0.02g
Isoleucine
2.8% 0.02g
Leucine
2.2% 0.04g
Lysine
1.8% 0.03g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.02g
Threonine
2.9% 0.03g
Tryptophan
3.5% 0.01g
Valine
3.3% 0.04g

Vegan 6. Pumpkin Seeds and Asparagus


image of pumpkin seeds
image of asparagus

Pumpkin seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.7 teaspoon of pumpkin seeds (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:4 for asparagus 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 10 tsp asparagus and 0.7 tsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
1.6% 0.8g
Histidine
3% 0.02g
Isoleucine
3.5% 0.03g
Leucine
2.7% 0.05g
Lysine
2.5% 0.04g
Methionine
1.5% 0.01g
Phenylalanine
2% 0.03g
Threonine
3.4% 0.03g
Tryptophan
4.1% 0.01g
Valine
4.3% 0.05g

Vegan 7. White Rice and Asparagus


image of white rice
image of asparagus

A reasonable source of supplementary protein, white rice is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 1.7 teaspoons of white rice (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:0 for asparagus to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Table of amino acids of 10 tsp asparagus and 1.7 tsp white rice :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
1.5% 0.8g
Histidine
2.8% 0.02g
Isoleucine
3.2% 0.03g
Leucine
2.6% 0.05g
Lysine
2% 0.03g
Methionine
1.4% 0.01g
Phenylalanine
2% 0.03g
Threonine
3.2% 0.03g
Tryptophan
3.6% 0.01g
Valine
3.9% 0.04g

Vegan 8. Spirulina and Asparagus


image of spirulina
image of asparagus

Spirulina is a great source of protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.2 teaspoon of spirulina (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:1.8 for asparagus to spirulina by weight.

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

Table of amino acids of 10 tsp asparagus and 0.2 tsp spirulina :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
1.8% 0.9g
Histidine
3.1% 0.02g
Isoleucine
4.4% 0.04g
Leucine
3.2% 0.06g
Lysine
2.6% 0.04g
Methionine
1.7% 0.01g
Phenylalanine
2.4% 0.04g
Threonine
4.3% 0.04g
Tryptophan
4.7% 0.01g
Valine
4.6% 0.05g

Vegan 9. Cashews and Asparagus


image of cashews
image of asparagus

A reasonable source of supplementary protein, cashew is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 0.1 ounce of cashews (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:6 for asparagus to cashew by weight.

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

Table of amino acids of 10 tsp asparagus and 0.1 oz cashews :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
1.8% 0.9g
Histidine
3.4% 0.02g
Isoleucine
4% 0.03g
Leucine
3.2% 0.06g
Lysine
2.6% 0.04g
Methionine
1.7% 0.01g
Phenylalanine
2.5% 0.04g
Threonine
3.9% 0.03g
Tryptophan
4.7% 0.01g
Valine
4.7% 0.05g

Vegan 10. Wild Rice and Asparagus


image of wild rice
image of asparagus

Wild rice is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.6 teaspoon of wild rice (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0 for asparagus to wild rice by weight.

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

Table of amino acids of 10 tsp asparagus and 0.6 tsp wild rice :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
1.4% 0.7g
Histidine
2.5% 0.02g
Isoleucine
2.9% 0.02g
Leucine
2.2% 0.04g
Lysine
1.9% 0.03g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.03g
Threonine
2.9% 0.03g
Tryptophan
3.3% 0.01g
Valine
3.4% 0.04g

Vegan 11. Yellow Mustard and Asparagus


image of yellow mustard
image of asparagus

A reasonable source of supplementary protein, yellow mustard is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 0.5 tablespoon of yellow mustard (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.26 to 1:0.01 for asparagus to yellow mustard by weight.

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

Table of amino acids of 10 tsp asparagus and 0.5 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
1.8% 0.9g
Histidine
3.6% 0.02g
Isoleucine
3.7% 0.03g
Leucine
3% 0.06g
Lysine
2.8% 0.05g
Methionine
1.7% 0.01g
Phenylalanine
2.2% 0.03g
Threonine
4% 0.04g
Tryptophan
3.2% 0.01g
Valine
4.3% 0.05g

Vegan 12. Dijon Mustard and Asparagus


image of dijon mustard
image of asparagus

Dijon mustard is a great source of protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.3 tablespoon of dijon mustard (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:6 for asparagus to dijon mustard by weight.

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

Table of amino acids of 10 tsp asparagus and 0.3 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
2.2% 1.1g
Histidine
4.7% 0.03g
Isoleucine
4.9% 0.04g
Leucine
3.9% 0.07g
Lysine
3.7% 0.06g
Methionine
2% 0.02g
Phenylalanine
2.8% 0.04g
Threonine
4.3% 0.04g
Tryptophan
4.7% 0.01g
Valine
5.5% 0.06g

Vegetarian 13. Sour Cream and Asparagus


image of sour cream
image of asparagus

A reasonable source of supplementary protein, sour cream is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 0.8 teaspoon of sour cream (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:11 for asparagus to sour cream by weight.

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

Table of amino acids of 10 tsp asparagus and 0.8 tsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
1.4% 0.7g
Histidine
2.6% 0.02g
Isoleucine
3% 0.03g
Leucine
2.4% 0.05g
Lysine
2.2% 0.04g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.03g
Threonine
3.1% 0.03g
Tryptophan
3.4% 0.01g
Valine
3.5% 0.04g

Vegetarian 14. Caramel and Asparagus


image of caramel
image of asparagus

Caramel is low in protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 1 teaspoon of caramel (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:0 for asparagus to caramel by weight.

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

Table of amino acids of 10 tsp asparagus and 1 tsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
1.4% 0.7g
Histidine
2.6% 0.02g
Isoleucine
3.1% 0.03g
Leucine
2.4% 0.05g
Lysine
2.2% 0.04g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.03g
Threonine
3.1% 0.03g
Tryptophan
2.9% 0.01g
Valine
3.6% 0.04g

Vegetarian 15. Mayonnaise and Asparagus


image of mayonnaise
image of asparagus

Low in protein, mayonnaise is high in leucine and methionine, which is complementary to asparagus.

A ratio of 10 teaspoons of asparagus (28g) and 1.3 teaspoons of mayonnaise (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.22 to 1:22 for asparagus to mayonnaise by weight.

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

Table of amino acids of 10 tsp asparagus and 1.3 tsp mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
1.3% 0.7g
Histidine
2.4% 0.02g
Isoleucine
2.9% 0.02g
Leucine
2.2% 0.04g
Lysine
2% 0.03g
Methionine
1.3% 0.01g
Phenylalanine
1.6% 0.02g
Threonine
3% 0.03g
Tryptophan
3.3% 0.01g
Valine
3.4% 0.04g

Vegetarian 16. Yogurt and Asparagus


image of yogurt
image of asparagus

Yogurt is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of asparagus.

For example, 10 teaspoons of asparagus (28g) and 0.5 teaspoon of yogurt (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0 for asparagus to yogurt by weight.

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

Table of amino acids of 10 tsp asparagus and 0.5 tsp yogurt :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
1.4% 0.7g
Histidine
2.5% 0.02g
Isoleucine
3% 0.03g
Leucine
2.4% 0.04g
Lysine
2.2% 0.04g
Methionine
1.3% 0.01g
Phenylalanine
1.7% 0.03g
Threonine
3% 0.03g
Tryptophan
3.1% 0.01g
Valine
3.6% 0.04g


Complete Protein Pairings

Food item missing