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, hedge mustard seeds, chia seeds or lotus seeds to create a complete protein profile. ^[2] More beet pairings and detailed analysis below.

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• Pairings with Beets (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.

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:

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:

1. Carrots
2. Pumpkin Seeds
3. Hedge Mustard Seeds
4. Chia Seeds
5. Lotus Seeds
6. Dijon Mustard
7. Spirulina
8. Pistachio
9. Yellow Mustard
10. Spinach
11. Crimini Mushroom

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

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

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

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

A ratio of 3.3 beets (273g) and 4 tablespoons of hedge mustard seeds (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:20 for beet to hedge mustard seed by weight.

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

Chia 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, 2.5 beets (205g) and 0.5 ounce of chia seeds (14g) make a complete amino acids 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

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

A ratio of 1.4 beets (117g) and 1.4 cups of lotus seeds (46g) creates a complete protein profile. In fact, any ratio of more than 0.39:1 of lotus seed to beet will be complete.

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

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

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

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

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

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

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

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

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

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

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