16 Complete Protein Pairings with Beets

Summary:

  • Beet is low in protein - about 1.3 grams per beet.
  • In addition, beet provides only 2 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine.[1]
  • Beet pairs well with carrots, pumpkin seeds, chia seeds, dijon mustard or spirulina to create a complete protein profile. [2] More beet 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 beets, and found both vegan and vegetarian pairings with beets 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 beets source

Amount of Protein in Beets

Relatively low in protein, a single beet contains 1.3 grams of protein, or about 3% of recommended daily values. [1]

To get the adequate amount of protein with beets alone, you will need 38 beets (3110 grams) for an average female, or 45 beets for males. [4] That's over 1340 calories, and a lot of beet! Pairing beet with a richer protein source is a good idea.

Full nutritional profile for beets
USDA Source: Beets, raw

Macronutrients in 1 beet (82g) of beets:

% of RDV Amount
Calories
1.8% 35 kCal
Carbohydrates
0% -
Total fat
0.2% 0.1 grams
Protein
2.6% 1.3 grams

Essential Amino Acids in Beets

Proportionally, beet does contain abundant amounts of 2 out of the nine essential amino acids. However, beet is a little short on histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine.[1]

To have adequate amounts of all nine essential amino acids with beet alone, you will have to eat 58 beets (4778 grams) for an average person. [2]

That's about 54% more beet to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 beet (82g) of beets:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2.6% 1.32g
Histidine
2.7% 0.017g
Isoleucine
4.6% 0.039g
Leucine
3% 0.056g
Lysine
2.8% 0.048g
Methionine
1.7% 0.015g
Phenylalanine
2.5% 0.038g
Threonine
4.3% 0.039g
Tryptophan
6% 0.016g
Valine
4.3% 0.046g

More Complete Protein with Beets

Top vegan pairings with beets include:
  1. Carrots
  2. Pumpkin Seeds
  3. Chia Seeds
  4. Dijon Mustard
  5. Spirulina
  6. Pistachio
  7. Yellow Mustard
  8. Spinach
  9. Crimini Mushroom
  10. Cashews
  11. Avocado
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with beets. These include:
  1. Sour Cream
  2. Caramel
  3. Mayonnaise
  4. Yogurt

Vegan 1. Carrots and Beets


image of carrots
image of beets

Low in protein, carrot is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to beet.

A ratio of 1.4 beets (117g) and 2.5 carrots (179g) creates a complete protein profile. In fact, any ratio of more than 1.5:1 of carrot to beet will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.4 beet beets and 2.5 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
7.1% 3.6g
Histidine
15.3% 0.1g
Isoleucine
22.6% 0.19g
Leucine
13.9% 0.26g
Lysine
14.6% 0.25g
Methionine
6.6% 0.06g
Phenylalanine
11% 0.16g
Threonine
44.2% 0.4g
Tryptophan
16.8% 0.04g
Valine
17.5% 0.19g

Vegan 2. Pumpkin Seeds and Beets


image of pumpkin seeds
image of beets

Pumpkin seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of beet.

For example, 3.3 beets (273g) and 0.3 cup of pumpkin seeds (18g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:19 for beet 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 3.3 beet beets and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
23.7% 0.15g
Isoleucine
35% 0.3g
Leucine
24.6% 0.47g
Lysine
23.7% 0.4g
Methionine
14.3% 0.12g
Phenylalanine
19.5% 0.29g
Threonine
27.8% 0.25g
Tryptophan
42.3% 0.11g
Valine
38.7% 0.42g

Vegan 3. Chia Seeds and Beets


image of chia seeds
image of beets

A reasonable source of supplementary protein, chia seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to beet.

A ratio of 2.5 beets (205g) and 0.5 ounce of chia seeds (14g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:28 for beet to chia seed by weight.

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

Table of amino acids of 2.5 beet beets and 0.5 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
11.3% 5.6g
Histidine
18.7% 0.12g
Isoleucine
24.6% 0.21g
Leucine
17.6% 0.33g
Lysine
15% 0.26g
Methionine
14% 0.12g
Phenylalanine
16% 0.24g
Threonine
21.9% 0.2g
Tryptophan
38.7% 0.1g
Valine
23.1% 0.25g

Vegan 4. Dijon Mustard and Beets


image of dijon mustard
image of beets

Dijon mustard is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of beet.

For example, 2.5 beets (205g) and 4.1 tablespoons of dijon mustard (25g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:48 for beet to dijon mustard by weight.

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

Table of amino acids of 2.5 beet beets and 4.1 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
19.5% 9.7g
Histidine
41.2% 0.26g
Isoleucine
45.4% 0.39g
Leucine
34.5% 0.65g
Lysine
33.5% 0.57g
Methionine
18.1% 0.16g
Phenylalanine
25.7% 0.38g
Threonine
33.6% 0.3g
Tryptophan
39.2% 0.1g
Valine
45.1% 0.49g

Vegan 5. Spirulina and Beets


image of spirulina
image of beets

A great source of protein, spirulina is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to beet.

A ratio of 2.5 beets (205g) and 1 tablespoon of spirulina (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:14 for beet to spirulina by weight.

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

Table of amino acids of 2.5 beet beets and 1 tbsp spirulina :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
14.6% 7.3g
Histidine
18.9% 0.12g
Isoleucine
37.5% 0.32g
Leucine
25.7% 0.49g
Lysine
19.3% 0.33g
Methionine
13.6% 0.12g
Phenylalanine
19.3% 0.29g
Threonine
33.8% 0.3g
Tryptophan
40% 0.1g
Valine
33.4% 0.36g

Vegan 6. Pistachio and Beets


image of pistachio
image of beets

Pistachio is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of beet.

For example, 2 beets (164g) and 0.3 cup of pistachio (34g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of pistachio to beet will be complete.

Full nutritional profile for pistachio
USDA Source: Nuts, pistachio nuts, dry roasted, without salt added

Table of amino acids of 2 beet beets and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
19.6% 9.8g
Histidine
34.3% 0.22g
Isoleucine
46.9% 0.4g
Leucine
36% 0.68g
Lysine
29.2% 0.5g
Methionine
18.2% 0.16g
Phenylalanine
31% 0.46g
Threonine
35.5% 0.32g
Tryptophan
46% 0.12g
Valine
49.5% 0.53g

Vegan 7. Yellow Mustard and Beets


image of yellow mustard
image of beets

A reasonable source of supplementary protein, yellow mustard is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to beet.

A ratio of 3.3 beets (273g) and 8.9 tablespoons of yellow mustard (133g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.49 to 1:0.6 for beet to yellow mustard by weight.

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

Table of amino acids of 3.3 beet beets and 8.9 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
34.3% 0.22g
Isoleucine
37.8% 0.33g
Leucine
30.4% 0.57g
Lysine
29.8% 0.51g
Methionine
17.5% 0.15g
Phenylalanine
22.8% 0.34g
Threonine
39% 0.35g
Tryptophan
24.6% 0.06g
Valine
37.5% 0.4g

Vegan 8. Spinach and Beets


image of spinach
image of beets

Spinach is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of beet.

For example, 2.5 beets (205g) and 7.5 cups of spinach (225g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of spinach to beet will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 2.5 beet beets and 7.5 cup spinach :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
19.5% 9.7g
Histidine
29.7% 0.19g
Isoleucine
49.9% 0.43g
Leucine
33.9% 0.64g
Lysine
29.8% 0.51g
Methionine
18.1% 0.16g
Phenylalanine
25.8% 0.38g
Threonine
41.2% 0.37g
Tryptophan
48.6% 0.13g
Valine
44.1% 0.48g

Vegan 9. Crimini Mushroom and Beets


image of crimini mushroom
image of beets

A reasonable source of supplementary protein, crimini mushroom is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to beet.

A ratio of 0.5 beet (43g) and 2.5 cups of crimini mushroom (214g) creates a complete protein profile. In fact, any ratio of more than 5:1 of crimini mushroom to beet will be complete.

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

Table of amino acids of 0.5 beet beets and 2.5 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
12.1% 6g
Histidine
24.2% 0.15g
Isoleucine
27% 0.23g
Leucine
18.9% 0.36g
Lysine
33% 0.56g
Methionine
12.8% 0.11g
Phenylalanine
15.3% 0.23g
Threonine
29.1% 0.26g
Tryptophan
49.2% 0.13g
Valine
25% 0.27g

Vegan 10. Cashews and Beets


image of cashews
image of beets

Cashew is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of beet.

For example, 2.5 beets (205g) and 1 ounce of cashews (28g) make a complete amino acids profile. In fact, any ratio of more than 0.14:1 of cashew to beet will be complete.

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

Table of amino acids of 2.5 beet beets and 1 oz cashews :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
16.7% 8.4g
Histidine
27% 0.17g
Isoleucine
37% 0.32g
Leucine
29.1% 0.55g
Lysine
22% 0.38g
Methionine
16% 0.14g
Phenylalanine
24.1% 0.36g
Threonine
32% 0.29g
Tryptophan
45.8% 0.12g
Valine
38.8% 0.42g

Vegan 11. Avocado and Beets


image of avocado
image of beets

Low in protein, avocado is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to beet.

A ratio of 2.5 beets (205g) and 2.1 avocado (283g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of avocado to beet will be complete.

Full nutritional profile for avocado
USDA Source: Avocados, raw, California

Table of amino acids of 2.5 beet beets and 2.1 fruit avocado :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
28.4% 0.18g
Isoleucine
38.7% 0.33g
Leucine
28.5% 0.54g
Lysine
28.3% 0.48g
Methionine
16.5% 0.14g
Phenylalanine
24.4% 0.36g
Threonine
33.3% 0.3g
Tryptophan
42.3% 0.11g
Valine
38.1% 0.41g

Vegetarian 12. Sour Cream and Beets


image of sour cream
image of beets

Sour cream is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of beet.

For example, 5 beets (410g) and 0.4 cup of sour cream (82g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.2 to 1:40 for beet to sour cream by weight.

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

Table of amino acids of 5 beet beets and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
25.7% 0.16g
Isoleucine
38.5% 0.33g
Leucine
28.8% 0.54g
Lysine
27.1% 0.46g
Methionine
16.1% 0.14g
Phenylalanine
21.3% 0.32g
Threonine
34.4% 0.31g
Tryptophan
43.2% 0.11g
Valine
36.1% 0.39g

Vegetarian 13. Caramel and Beets


image of caramel
image of beets

Low in protein, caramel is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to beet.

A ratio of 5 beets (410g) and 0.6 cup of caramel (182g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.44 to 1:0.03 for beet to caramel by weight.

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

Table of amino acids of 5 beet beets and 0.6 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
25.2% 0.16g
Isoleucine
41.7% 0.36g
Leucine
28.6% 0.54g
Lysine
26.4% 0.45g
Methionine
16.4% 0.14g
Phenylalanine
21.3% 0.32g
Threonine
34.7% 0.31g
Tryptophan
30% 0.08g
Valine
37.8% 0.41g

Vegetarian 14. Mayonnaise and Beets


image of mayonnaise
image of beets

Mayonnaise is low in protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of beet.

For example, 5 beets (410g) and 1.3 cups of mayonnaise (291g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of mayonnaise to beet will be complete.

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

Table of amino acids of 5 beet beets and 1.3 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
25.7% 0.16g
Isoleucine
44.9% 0.39g
Leucine
29.4% 0.56g
Lysine
26.2% 0.45g
Methionine
20.4% 0.18g
Phenylalanine
23.8% 0.35g
Threonine
39.2% 0.35g
Tryptophan
49% 0.13g
Valine
41.2% 0.45g

Vegetarian 15. Yogurt and Beets


image of yogurt
image of beets

A reasonable source of supplementary protein, yogurt is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to beet.

A ratio of 5 beets (410g) and 0.3 cup of yogurt (77g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.19 to 1:0.17 for beet to yogurt by weight.

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

Table of amino acids of 5 beet beets and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
18.5% 9.3g
Histidine
24.2% 0.15g
Isoleucine
39.8% 0.34g
Leucine
29% 0.55g
Lysine
27.9% 0.48g
Methionine
17.7% 0.15g
Phenylalanine
22.4% 0.33g
Threonine
33.5% 0.3g
Tryptophan
35.9% 0.09g
Valine
41.7% 0.45g


Complete Protein Pairings