16 Complete Protein Pairings with Bamboo Shoot

Summary:

• Bamboo shoot contains a moderate amount of protein - about 1.8 grams per cup.
• However, bamboo shoot provides only 7 of the 9 essential amino acids sufficiently - it is a little low on leucine and methionine.^[1]
• Bamboo shoot pairs well with brazil nut, carrots, hedge mustard seeds, yellow corn or pili nut to create a complete protein profile. ^[2] More bamboo shoot pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Bamboo Shoot (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 cup of bamboo shoot contains 1.8 grams of protein, or about 4% of recommended daily values. ^[1]

To get the adequate amount of protein with bamboo shoot alone, you will need 27 cups of bamboo shoot (3270 grams) for an average female, or 33 cups of bamboo shoot for males. ^[4] That's about 359 calories, and a lot of bamboo shoot! Supplementing bamboo shoot with food higher in protein is a good idea.

Full nutritional profile for bamboo shoot
USDA Source: Bamboo shoots, cooked, boiled, drained, with salt

Macronutrients in 1 cup (120g) of bamboo shoot:

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

To have adequate amounts of all nine essential amino acids with bamboo shoot alone, you will have to eat 42 cups of bamboo shoot (5059 grams) for an average person. ^[2]

That's about 55% more bamboo shoot to compensate for the lack of leucine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (120g) of bamboo shoot:

1. Brazil Nut
2. Carrots
3. Hedge Mustard Seeds
4. Yellow Corn
5. Pili Nut
6. Chia Seeds
7. Nori
8. Sesame Seeds
9. Pumpkin Seeds
10. White Rice
11. Spirulina
12. Poppy Seeds

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

A reasonable source of supplementary protein, brazil nut is high in leucine and methionine, which is complementary to bamboo shoot.

A ratio of 5 cups of bamboo shoot (600g) and 1.7 tablespoons of brazil nut (15g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for bamboo shoot to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Carrot is low in protein, and is high in leucine and methionine, complementing the profile of bamboo shoot.

For example, 1.1 cups of bamboo shoot (133g) and 2.7 carrots (197g) make a complete amino acids profile. In fact, any ratio of more than 1.5:1 of carrot to bamboo shoot will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

A reasonable source of supplementary protein, hedge mustard seed is high in leucine and methionine, which is complementary to bamboo shoot.

A ratio of 2.5 cups of bamboo shoot (300g) and 0.3 cup of hedge mustard seeds (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:26 for bamboo shoot to hedge mustard seed by weight.

Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried

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

For example, 2.5 cups of bamboo shoot (300g) and 1.8 ears of yellow corn (158g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:0.23 for bamboo shoot to yellow corn by weight.

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

A reasonable source of supplementary protein, pili nut is high in leucine and methionine, which is complementary to bamboo shoot.

A ratio of 3.3 cups of bamboo shoot (400g) and 1.8 tablespoons of pili nut (14g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for bamboo shoot to pili nut by weight.

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

Chia seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of bamboo shoot.

For example, 3.3 cups of bamboo shoot (400g) and 0.3 ounce of chia seeds (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:7 for bamboo shoot to chia seed by weight.

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

A reasonable source of supplementary protein, nori is high in leucine and methionine, which is complementary to bamboo shoot.

A ratio of 3.3 cups of bamboo shoot (400g) and 22.2 sheets of nori (58g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:0.5 for bamboo shoot to nori by weight.

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

Sesame seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of bamboo shoot.

For example, 3.3 cups of bamboo shoot (400g) and 1.2 tablespoons of sesame seeds (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for bamboo shoot to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

A reasonable source of supplementary protein, pumpkin seed is high in leucine and methionine, which is complementary to bamboo shoot.

A ratio of 2.5 cups of bamboo shoot (300g) and 0.3 cup of pumpkin seeds (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:25 for bamboo shoot to pumpkin seed by weight.

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

White rice is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of bamboo shoot.

For example, 3.3 cups of bamboo shoot (400g) and 0.9 cup of white rice (169g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.42 to 1:0.04 for bamboo shoot to white rice by weight.

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

A great source of protein, spirulina is high in leucine and methionine, which is complementary to bamboo shoot.

A ratio of 2 cups of bamboo shoot (240g) and 1.1 tablespoons of spirulina (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:16 for bamboo shoot to spirulina by weight.

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

Poppy seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of bamboo shoot.

For example, 3.3 cups of bamboo shoot (400g) and 5 teaspoons of poppy seeds (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:11 for bamboo shoot to poppy seed by weight.

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

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

A ratio of 3.3 cups of bamboo shoot (400g) and 0.4 cup of sour cream (77g) creates a complete protein profile. In fact, any ratio of more than 0.19:1 of sour cream to bamboo shoot will be complete.

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

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

For example, 3.3 cups of bamboo shoot (400g) and 0.5 cup of caramel (171g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:0.04 for bamboo shoot to caramel by weight.

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

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

A ratio of 3.3 cups of bamboo shoot (400g) and 0.7 cup of mayonnaise (154g) creates a complete protein profile. In fact, any ratio of more than 0.38:1 of mayonnaise to bamboo shoot will be complete.

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

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

For example, 3.3 cups of bamboo shoot (400g) and 0.3 cup of yogurt (65g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:0.23 for bamboo shoot to yogurt by weight.

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