16 Complete Protein Pairings with Beef

Summary:

  • Beef is high in protein - about 115 grams per pound.
  • However, beef provides only 8 of the 9 essential amino acids sufficiently - it is a little low on tryptophan.[1]
  • Beef pairs well with breadfruit seeds, chia seeds, oregano, crimini mushroom or sesame seeds to create a complete protein profile. [2] More beef 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 beef, and found both vegan and vegetarian pairings with beef 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 beef source

Amount of Protein in Beef

A great source of protein, a single pound of beef contains 115 grams of protein, or about 230% of recommended daily values. [1]

To get the adequate amount of protein with beef alone, you will need 0.4 pound of beef (197 grams) for an average female, or 0.5 pound of beef for males. [4] That's about 546 calories.

Full nutritional profile for beef
USDA Source: Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled

Macronutrients in 1 pound (453.28g) of beef:

% of RDV Amount
Calories
62.8% 1256 kCal
Carbohydrates
0% -
Total fat
132.2% 84.6 grams
Protein
230.1% 115 grams

Essential Amino Acids in Beef

Beef contains abundant amounts of 8 out of the nine essential amino acids. Proportionally, beef is a little short on tryptophan.[1]

To have adequate amounts of all nine essential amino acids with beef alone, you will have to eat 0.4 pound of beef (202 grams) for an average person. [2]

That's about 2% more beef to compensate for the lack of tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 pound (453.28g) of beef:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
230.1% 115.042g
Histidine
592.9% 3.735g
Isoleucine
591.4% 5.086g
Leucine
474.4% 8.966g
Lysine
556.9% 9.523g
Methionine
344.2% 2.96g
Phenylalanine
301.2% 4.487g
Threonine
494.6% 4.451g
Tryptophan
224.9% 0.585g
Valine
523% 5.648g

More Complete Protein with Beef

Top vegan pairings with beef 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 beef. These include:
  1. Half and Half
  2. Heavy Cream
  3. Mayonnaise
  4. Sour Cream

Vegan 1. Breadfruit Seeds and Beef


image of breadfruit seeds
image of beef

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

A ratio of 1.3 ounces of beef (36g) and 0.5 tablespoon of breadfruit seeds (5g) creates a complete protein profile. In fact, any ratio of more than 0.13:1 of breadfruit seed to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 0.5 tbsp breadfruit seeds :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
48.4% 0.3g
Isoleucine
50% 0.43g
Leucine
40.3% 0.76g
Lysine
45.6% 0.78g
Methionine
27.8% 0.24g
Phenylalanine
25.4% 0.38g
Threonine
41.3% 0.37g
Tryptophan
22.2% 0.06g
Valine
45.5% 0.49g

Vegan 2. Chia Seeds and Beef


image of chia seeds
image of beef

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

For example, 1.3 ounces of beef (36g) and 0.1 ounce of chia seeds (3g) make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of chia seed to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 0.1 oz chia seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
49.6% 0.31g
Isoleucine
49.7% 0.43g
Leucine
39.8% 0.75g
Lysine
46% 0.79g
Methionine
29.3% 0.25g
Phenylalanine
25.8% 0.38g
Threonine
41.6% 0.37g
Tryptophan
22.2% 0.06g
Valine
44.1% 0.48g

Vegan 3. Oregano and Beef


image of oregano
image of beef

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

A ratio of 1.3 ounces of beef (36g) and 5.7 teaspoons of oregano (6g) creates a complete protein profile. In fact, any ratio of more than 0.16:1 of oregano to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 5.7 tsp oregano :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19.3% 9.6g
Histidine
48.3% 0.3g
Isoleucine
49.8% 0.43g
Leucine
40% 0.76g
Lysine
45.9% 0.78g
Methionine
28.2% 0.24g
Phenylalanine
25.6% 0.38g
Threonine
41.3% 0.37g
Tryptophan
22.3% 0.06g
Valine
44.6% 0.48g

Vegan 4. Crimini Mushroom and Beef


image of crimini mushroom
image of beef

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

For example, 1.3 ounces of beef (36g) and 3.8 tablespoons of crimini mushroom (21g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of crimini mushroom to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 3.8 tbsp crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
49.6% 0.31g
Isoleucine
49.7% 0.43g
Leucine
39.6% 0.75g
Lysine
47.6% 0.81g
Methionine
28.7% 0.25g
Phenylalanine
25.4% 0.38g
Threonine
42.2% 0.38g
Tryptophan
22.5% 0.06g
Valine
44.1% 0.48g

Vegan 5. Sesame Seeds and Beef


image of sesame seeds
image of beef

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

A ratio of 1.3 ounces of beef (36g) and 0.3 tablespoon of sesame seeds (3g) creates a complete protein profile. In fact, any ratio of more than 0.09:1 of sesame seed to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 0.3 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
19.5% 9.7g
Histidine
49.9% 0.31g
Isoleucine
50% 0.43g
Leucine
40.1% 0.76g
Lysine
45.6% 0.78g
Methionine
29.6% 0.25g
Phenylalanine
26% 0.39g
Threonine
42% 0.38g
Tryptophan
22.5% 0.06g
Valine
44.6% 0.48g

Vegan 6. Hedge Mustard Seeds and Beef


image of hedge mustard seeds
image of beef

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

For example, 1.3 ounces of beef (36g) and 0.9 tablespoon of hedge mustard seeds (4g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of hedge mustard seed to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 0.9 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
48.9% 0.31g
Isoleucine
49.8% 0.43g
Leucine
40.2% 0.76g
Lysine
45.9% 0.78g
Methionine
28.7% 0.25g
Phenylalanine
25.4% 0.38g
Threonine
42.3% 0.38g
Tryptophan
22.2% 0.06g
Valine
44% 0.48g

Vegan 7. Thyme and Beef


image of thyme
image of beef

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

A ratio of 1.3 ounces of beef (35g) and 0.3 cup of thyme (10g) creates a complete protein profile. In fact, any ratio of more than 0.29:1 of thyme to beef will be complete.

Full nutritional profile for thyme
USDA Source: Thyme, fresh

Table of amino acids of 1.3 oz beef and 0.3 cup thyme :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
19.1% 9.6g
Histidine
46.3% 0.29g
Isoleucine
49.6% 0.43g
Leucine
38.5% 0.73g
Lysine
44.3% 0.76g
Methionine
26.9% 0.23g
Phenylalanine
23.5% 0.35g
Threonine
40.4% 0.36g
Tryptophan
22.1% 0.06g
Valine
43.8% 0.47g

Vegan 8. Jackfruit and Beef


image of jackfruit
image of beef

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

For example, 1.3 ounces of beef (36g) and 3.5 tablespoons of jackfruit (36g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of jackfruit to beef will be complete.

Full nutritional profile for jackfruit
USDA Source: Jackfruit, raw

Table of amino acids of 1.3 oz beef and 3.5 tbsp jackfruit :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
19.5% 9.7g
Histidine
49% 0.31g
Isoleucine
49.8% 0.43g
Leucine
39.6% 0.75g
Lysine
45.6% 0.78g
Methionine
28.7% 0.25g
Phenylalanine
25.1% 0.37g
Threonine
42.7% 0.38g
Tryptophan
22.5% 0.06g
Valine
44.3% 0.48g

Vegan 9. Sweet Potatoes and Beef


image of sweet potatoes
image of beef

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

A ratio of 1.3 ounces of beef (36g) and 0.3 sweetpotato of sweet potatoes (40g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of sweet potato to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 0.3 sweetpotato sweet potatoes :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
49.4% 0.31g
Isoleucine
49.8% 0.43g
Leucine
39.9% 0.75g
Lysine
46.1% 0.79g
Methionine
28.9% 0.25g
Phenylalanine
26.5% 0.39g
Threonine
43.2% 0.39g
Tryptophan
22.7% 0.06g
Valine
45% 0.49g

Vegan 10. Maitake Mushroom and Beef


image of maitake mushroom
image of beef

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

For example, 1.3 ounces of beef (36g) and 0.5 cup of maitake mushroom (36g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of maitake mushroom to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 0.5 cup maitake mushroom :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
49.6% 0.31g
Isoleucine
49.3% 0.42g
Leucine
39.2% 0.74g
Lysine
46.1% 0.79g
Methionine
27.9% 0.24g
Phenylalanine
25.4% 0.38g
Threonine
43.1% 0.39g
Tryptophan
22.7% 0.06g
Valine
44.9% 0.48g

Vegan 11. Pumpkin Seeds and Beef


image of pumpkin seeds
image of beef

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

A ratio of 1.2 ounces of beef (35g) and 1 tablespoon of pumpkin seeds (4g) creates a complete protein profile. In fact, any ratio of more than 0.11:1 of pumpkin seed to beef 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 1.2 oz beef and 1 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
19.1% 9.6g
Histidine
48.7% 0.31g
Isoleucine
49.7% 0.43g
Leucine
39.7% 0.75g
Lysine
45.9% 0.79g
Methionine
28.3% 0.24g
Phenylalanine
25.5% 0.38g
Threonine
40.9% 0.37g
Tryptophan
22.1% 0.06g
Valine
45.5% 0.49g

Vegan 12. Tumeric and Beef


image of tumeric
image of beef

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

For example, 1.2 ounces of beef (35g) and 2.5 teaspoons of tumeric (7g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of tumeric to beef will be complete.

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

Table of amino acids of 1.2 oz beef and 2.5 tsp tumeric :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
19.3% 9.6g
Histidine
47.7% 0.3g
Isoleucine
49.9% 0.43g
Leucine
39.9% 0.75g
Lysine
44.8% 0.77g
Methionine
27.9% 0.24g
Phenylalanine
26% 0.39g
Threonine
41% 0.37g
Tryptophan
22.3% 0.06g
Valine
45% 0.49g

Vegan 13. Persimmon and Beef


image of persimmon
image of beef

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

A ratio of 1.3 ounces of beef (35g) and 3.6 persimmon (91g) creates a complete protein profile. In fact, any ratio of more than 2.6:1 of persimmon to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 3.6 fruit persimmon :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
48.6% 0.31g
Isoleucine
49.9% 0.43g
Leucine
39.8% 0.75g
Lysine
45.9% 0.78g
Methionine
27.6% 0.24g
Phenylalanine
25.7% 0.38g
Threonine
42.8% 0.38g
Tryptophan
22.4% 0.06g
Valine
44.4% 0.48g

Vegan 14. Pili Nut and Beef


image of pili nut
image of beef

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

For example, 1.3 ounces of beef (35g) and 0.9 tablespoon of pili nut (7g) make a complete amino acids profile. In fact, any ratio of more than 0.19:1 of pili nut to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 0.9 tbsp pili nut :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
49% 0.31g
Isoleucine
50% 0.43g
Leucine
40.2% 0.76g
Lysine
45% 0.77g
Methionine
30% 0.26g
Phenylalanine
25.8% 0.38g
Threonine
41.7% 0.38g
Tryptophan
22.4% 0.06g
Valine
45.2% 0.49g

Vegan 15. Papaya and Beef


image of papaya
image of beef

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

A ratio of 1.3 ounces of beef (37g) and 1.1 papaya (168g) creates a complete protein profile. In fact, any ratio of more than 5:1 of papaya to beef will be complete.

Full nutritional profile for papaya
USDA Source: Papayas, raw

Table of amino acids of 1.3 oz beef and 1.1 fruit papaya :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
20.3% 10.1g
Histidine
49.5% 0.31g
Isoleucine
49.6% 0.43g
Leucine
40% 0.76g
Lysine
47.7% 0.82g
Methionine
28.4% 0.24g
Phenylalanine
25.5% 0.38g
Threonine
42.3% 0.38g
Tryptophan
23.4% 0.06g
Valine
44.1% 0.48g

Vegan 16. Ginger and Beef


image of ginger
image of beef

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

For example, 1.3 ounces of beef (36g) and 1.6 tablespoons of ginger (9g) make a complete amino acids profile. In fact, any ratio of more than 0.24:1 of ginger to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 1.6 tbsp ginger :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
49.4% 0.31g
Isoleucine
50% 0.43g
Leucine
39.7% 0.75g
Lysine
45.1% 0.77g
Methionine
28% 0.24g
Phenylalanine
25.5% 0.38g
Threonine
41.7% 0.38g
Tryptophan
22.7% 0.06g
Valine
44.4% 0.48g

Vegan 17. Portabella Mushroom and Beef


image of portabella mushroom
image of beef

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

A ratio of 1.3 ounces of beef (35g) and 0.4 cup of portabella mushroom (37g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of portabella mushroom to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 0.4 cup portabella mushroom :
Amino Acid % of RDV [2] Amount [21] Complete /
Adequate
Protein
19.5% 9.8g
Histidine
49.7% 0.31g
Isoleucine
49.8% 0.43g
Leucine
39.6% 0.75g
Lysine
46.2% 0.79g
Methionine
28.1% 0.24g
Phenylalanine
25.4% 0.38g
Threonine
42.8% 0.39g
Tryptophan
22.6% 0.06g
Valine
43.5% 0.47g

Vegan 18. Barley and Beef


image of barley
image of beef

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

For example, 1.3 ounces of beef (36g) and 0.6 tablespoon of barley (8g) make a complete amino acids profile. In fact, any ratio of more than 0.22:1 of barley to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 0.6 tbsp barley :
Amino Acid % of RDV [2] Amount [22] Complete /
Adequate
Protein
19.7% 9.9g
Histidine
49.5% 0.31g
Isoleucine
49.9% 0.43g
Leucine
40.2% 0.76g
Lysine
45.6% 0.78g
Methionine
28.9% 0.25g
Phenylalanine
26.7% 0.4g
Threonine
41.9% 0.38g
Tryptophan
22.8% 0.06g
Valine
44.8% 0.48g

Vegan 19. Flaxseeds and Beef


image of flaxseeds
image of beef

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

A ratio of 1.2 ounces of beef (35g) and 0.4 tablespoon of flaxseeds (4g) creates a complete protein profile. In fact, any ratio of more than 0.13:1 of flaxseed to beef will be complete.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 1.2 oz beef and 0.4 tbsp flaxseeds :
Amino Acid % of RDV [2] Amount [23] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
48.5% 0.31g
Isoleucine
49.7% 0.43g
Leucine
39.1% 0.74g
Lysine
44.7% 0.76g
Methionine
28.1% 0.24g
Phenylalanine
25.8% 0.38g
Threonine
41.5% 0.37g
Tryptophan
22.1% 0.06g
Valine
44.2% 0.48g

Vegan 20. Spirulina and Beef


image of spirulina
image of beef

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

For example, 1.2 ounces of beef (34g) and 0.6 teaspoon of spirulina (1g) make a complete amino acids profile. In fact, any ratio of more than 0.04:1 of spirulina to beef will be complete.

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

Table of amino acids of 1.2 oz beef and 0.6 tsp spirulina :
Amino Acid % of RDV [2] Amount [24] Complete /
Adequate
Protein
19% 9.5g
Histidine
47.3% 0.3g
Isoleucine
49.9% 0.43g
Leucine
39.5% 0.75g
Lysine
44.6% 0.76g
Methionine
27.9% 0.24g
Phenylalanine
25.4% 0.38g
Threonine
42% 0.38g
Tryptophan
22% 0.06g
Valine
44.1% 0.48g

Vegan 21. Mango and Beef


image of mango
image of beef

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

A ratio of 1.3 ounces of beef (35g) and 0.3 mango (103g) creates a complete protein profile. In fact, any ratio of more than 2.9:1 of mango to beef will be complete.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 1.3 oz beef and 0.3 fruit mango :
Amino Acid % of RDV [2] Amount [25] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
49.4% 0.31g
Isoleucine
49.7% 0.43g
Leucine
39.8% 0.75g
Lysine
47.5% 0.81g
Methionine
27.8% 0.24g
Phenylalanine
25.4% 0.38g
Threonine
42.2% 0.38g
Tryptophan
22.7% 0.06g
Valine
44.8% 0.48g

Vegan 22. Cashews and Beef


image of cashews
image of beef

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

For example, 1.2 ounces of beef (35g) and 0.2 ounce of cashews (5g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of cashew to beef will be complete.

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

Table of amino acids of 1.2 oz beef and 0.2 oz cashews :
Amino Acid % of RDV [2] Amount [26] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
48.9% 0.31g
Isoleucine
49.7% 0.43g
Leucine
40.1% 0.76g
Lysine
45.3% 0.78g
Methionine
28.4% 0.24g
Phenylalanine
26.1% 0.39g
Threonine
41.6% 0.37g
Tryptophan
22.4% 0.06g
Valine
44.9% 0.48g

Vegan 23. Mint and Beef


image of mint
image of beef

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

A ratio of 1.2 ounces of beef (35g) and 0.9 cup of mint (23g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of mint to beef will be complete.

Full nutritional profile for mint
USDA Source: Peppermint, fresh

Table of amino acids of 1.2 oz beef and 0.9 cup mint :
Amino Acid % of RDV [2] Amount [27] Complete /
Adequate
Protein
19.6% 9.8g
Histidine
48.7% 0.31g
Isoleucine
50% 0.43g
Leucine
40.2% 0.76g
Lysine
45.4% 0.78g
Methionine
28.1% 0.24g
Phenylalanine
26.3% 0.39g
Threonine
42.3% 0.38g
Tryptophan
22.6% 0.06g
Valine
44.6% 0.48g

Vegan 24. Rosemary and Beef


image of rosemary
image of beef

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

For example, 1.2 ounces of beef (35g) and 0.8 cup of rosemary (26g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of rosemary to beef will be complete.

Full nutritional profile for rosemary
USDA Source: Rosemary, fresh

Table of amino acids of 1.2 oz beef and 0.8 cup rosemary :
Amino Acid % of RDV [2] Amount [28] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
48.4% 0.3g
Isoleucine
49.7% 0.43g
Leucine
40% 0.76g
Lysine
45% 0.77g
Methionine
27.9% 0.24g
Phenylalanine
26.2% 0.39g
Threonine
42% 0.38g
Tryptophan
22.5% 0.06g
Valine
44.2% 0.48g

Vegan 25. Grapes and Beef


image of grapes
image of beef

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

A ratio of 1.2 ounces of beef (35g) and 0.8 cup of grapes (122g) creates a complete protein profile. In fact, any ratio of more than 4:1 of grape to beef will be complete.

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

Table of amino acids of 1.2 oz beef and 0.8 cup grapes :
Amino Acid % of RDV [2] Amount [29] Complete /
Adequate
Protein
19.5% 9.7g
Histidine
49.9% 0.31g
Isoleucine
47.1% 0.4g
Leucine
37.9% 0.72g
Lysine
44.8% 0.77g
Methionine
27.8% 0.24g
Phenylalanine
24.7% 0.37g
Threonine
41% 0.37g
Tryptophan
22.5% 0.06g
Valine
42.7% 0.46g

Vegan 26. Sunflower Seeds and Beef


image of sunflower seeds
image of beef

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

For example, 1.2 ounces of beef (34g) and 1.8 teaspoons of sunflower seeds (5g) make a complete amino acids profile. In fact, any ratio of more than 0.15:1 of sunflower seed to beef will be complete.

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

Table of amino acids of 1.2 oz beef and 1.8 tsp sunflower seeds :
Amino Acid % of RDV [2] Amount [30] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
48.7% 0.31g
Isoleucine
49.8% 0.43g
Leucine
39.3% 0.74g
Lysine
44.3% 0.76g
Methionine
28.3% 0.24g
Phenylalanine
25.8% 0.38g
Threonine
41.4% 0.37g
Tryptophan
22.1% 0.06g
Valine
44.3% 0.48g

Vegan 27. Parsley and Beef


image of parsley
image of beef

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

A ratio of 1.2 ounces of beef (35g) and 8.1 tablespoons of parsley (30g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of parsley to beef will be complete.

Full nutritional profile for parsley
USDA Source: Parsley, fresh

Table of amino acids of 1.2 oz beef and 8.1 tbsp parsley :
Amino Acid % of RDV [2] Amount [31] Complete /
Adequate
Protein
19.6% 9.8g
Histidine
48.9% 0.31g
Isoleucine
50% 0.43g
Leucine
40% 0.76g
Lysine
46.4% 0.79g
Methionine
28.2% 0.24g
Phenylalanine
26.3% 0.39g
Threonine
42.4% 0.38g
Tryptophan
22.7% 0.06g
Valine
45.4% 0.49g

Vegetarian 28. Half and Half and Beef


image of half and half
image of beef

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

For example, 1.3 ounces of beef (36g) and 3.1 teaspoons of half and half (16g) make a complete amino acids profile. In fact, any ratio of more than 0.43:1 of half and half to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 3.1 tsp half and half :
Amino Acid % of RDV [2] Amount [32] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
48.9% 0.31g
Isoleucine
49.8% 0.43g
Leucine
39.8% 0.75g
Lysine
45.4% 0.78g
Methionine
28.6% 0.25g
Phenylalanine
25.4% 0.38g
Threonine
41.7% 0.37g
Tryptophan
22.2% 0.06g
Valine
44.2% 0.48g

Vegetarian 29. Heavy Cream and Beef


image of heavy cream
image of beef

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

A ratio of 1.3 ounces of beef (36g) and 2.3 tablespoons of heavy cream (17g) creates a complete protein profile. In fact, any ratio of more than 0.48:1 of heavy cream to beef will be complete.

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

Table of amino acids of 1.3 oz beef and 2.3 tbsp heavy cream :
Amino Acid % of RDV [2] Amount [33] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
48.9% 0.31g
Isoleucine
49.9% 0.43g
Leucine
39.8% 0.75g
Lysine
45.5% 0.78g
Methionine
28.6% 0.25g
Phenylalanine
25.4% 0.38g
Threonine
41.7% 0.38g
Tryptophan
22.2% 0.06g
Valine
44.2% 0.48g

Vegetarian 30. Mayonnaise and Beef


image of mayonnaise
image of beef

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

For example, 1.2 ounces of beef (34g) and 0.3 cup of mayonnaise (71g) make a complete amino acids profile. In fact, any ratio of more than 2.1:1 of mayonnaise to beef will be complete.

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

Table of amino acids of 1.2 oz beef and 0.3 cup mayonnaise :
Amino Acid % of RDV [2] Amount [34] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
47.5% 0.3g
Isoleucine
49.9% 0.43g
Leucine
39.3% 0.74g
Lysine
44.9% 0.77g
Methionine
28.8% 0.25g
Phenylalanine
25.4% 0.38g
Threonine
41.5% 0.37g
Tryptophan
21.6% 0.06g
Valine
44.2% 0.48g

Vegetarian 31. Sour Cream and Beef


image of sour cream
image of beef

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

A ratio of 1.2 ounces of beef (34g) and 2.4 tablespoons of sour cream (29g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of sour cream to beef will be complete.

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

Table of amino acids of 1.2 oz beef and 2.4 tbsp sour cream :
Amino Acid % of RDV [2] Amount [35] Complete /
Adequate
Protein
18.6% 9.3g
Histidine
48.5% 0.31g
Isoleucine
49.6% 0.43g
Leucine
40.4% 0.76g
Lysine
46.2% 0.79g
Methionine
28.3% 0.24g
Phenylalanine
25.5% 0.38g
Threonine
41.5% 0.37g
Tryptophan
21.5% 0.06g
Valine
44.3% 0.48g


Complete Protein Pairings

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