16 Complete Protein Pairings with Brussels Sprouts

Summary:

• Brussels sprout contains a moderate amount of protein - about 3 grams per cup.
• However, brussels sprout provides only 6 of the 9 essential amino acids sufficiently - it is a little low on leucine, methionine and phenylalanine.^[1]
• Brussels sprout pairs well with carrots, chia seeds, hedge mustard seeds, pumpkin seeds or spirulina to create a complete protein profile. ^[2] More brussels sprout pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Brussels Sprouts (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 brussels sprouts contains 3 grams of protein, or about 6% of recommended daily values. ^[1]

To get the adequate amount of protein with brussels sprouts alone, you will need 17 cups of brussels sprouts (1480 grams) for an average female, or 20 cups of brussels sprouts for males. ^[4] That's about 636 calories, and a lot of brussels sprout! Supplementing brussels sprout with food higher in protein is a good idea.

Full nutritional profile for brussels sprouts
USDA Source: Brussels sprouts, raw

Macronutrients in 1 cup (88g) of brussels sprouts:

Proportionally, brussels sprout does contain abundant amounts of 6 out of the nine essential amino acids. However, brussels sprout is a little short on leucine, methionine and phenylalanine.^[1]

To have adequate amounts of all nine essential amino acids with brussels sprout alone, you will have to eat 31 cups of brussels sprouts (2688 grams) for an average person. ^[2]

That's about 82% more brussels sprout to compensate for the lack of leucine, methionine and phenylalanine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (88g) of brussels sprouts:

1. Carrots
2. Chia Seeds
3. Hedge Mustard Seeds
4. Pumpkin Seeds
5. Spirulina
6. Cashews
7. Pistachio
8. Lotus Seeds
9. Poppy Seeds
10. Dijon Mustard
11. Spinach
12. Flaxseeds

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

Low in protein, carrot is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 0.5 cup of brussels sprouts (46g) and 2.8 carrots (202g) creates a complete protein profile. In fact, any ratio of more than 4:1 of carrot to brussels sprout will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Chia seed is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of brussels sprout.

For example, 1.4 cups of brussels sprouts (126g) and 0.5 ounce of chia seeds (15g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of chia seed to brussels sprout will be complete.

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

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

A ratio of 1.7 cups of brussels sprouts (147g) and 0.4 cup of hedge mustard seeds (28g) creates a complete protein profile. In fact, any ratio of more than 0.19:1 of hedge mustard seed to brussels sprout will be complete.

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

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

For example, 1.3 cups of brussels sprouts (110g) and 0.3 cup of pumpkin seeds (20g) make a complete amino acids profile. In fact, any ratio of more than 0.18:1 of pumpkin seed to brussels sprout will be complete.

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

A great source of protein, spirulina is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 1 cup of brussels sprouts (88g) and 1.2 tablespoons of spirulina (9g) creates a complete protein profile. In fact, any ratio of more than 0.1:1 of spirulina to brussels sprout will be complete.

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

Cashew is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of brussels sprout.

For example, 1.1 cups of brussels sprouts (98g) and 1.1 ounces of cashews (31g) make a complete amino acids profile. In fact, any ratio of more than 0.31:1 of cashew to brussels sprout will be complete.

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

A great source of protein, pistachio is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 0.6 cup of brussels sprouts (55g) and 0.3 cup of pistachio (32g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of pistachio to brussels sprout will be complete.

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

Lotus seed is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of brussels sprout.

For example, 0.5 cup of brussels sprouts (42g) and 1.5 cups of lotus seeds (47g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of lotus seed to brussels sprout will be complete.

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

A reasonable source of supplementary protein, poppy seed is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 1.7 cups of brussels sprouts (147g) and 9.7 teaspoons of poppy seeds (27g) creates a complete protein profile. In fact, any ratio of more than 0.18:1 of poppy seed to brussels sprout will be complete.

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

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

For example, 0.9 cup of brussels sprouts (80g) and 4.6 tablespoons of dijon mustard (27g) make a complete amino acids profile. In fact, any ratio of more than 0.34:1 of dijon mustard to brussels sprout will be complete.

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

A reasonable source of supplementary protein, spinach is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 0.8 cup of brussels sprouts (68g) and 7 cups of spinach (211g) creates a complete protein profile. In fact, any ratio of more than 3:1 of spinach to brussels sprout will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Flaxseed is a reasonable source of supplementary protein, and is high in leucine, methionine and phenylalanine, complementing the profile of brussels sprout.

For example, 1.1 cups of brussels sprouts (98g) and 2.9 tablespoons of flaxseeds (30g) make a complete amino acids profile. In fact, any ratio of more than 0.31:1 of flaxseed to brussels sprout will be complete.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

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

A ratio of 2 cups of brussels sprouts (176g) and 0.5 cup of sour cream (101g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of sour cream to brussels sprout will be complete.

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

Caramel is low in protein, and is high in leucine, methionine and phenylalanine, complementing the profile of brussels sprout.

For example, 1.7 cups of brussels sprouts (147g) and 0.6 cup of caramel (185g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.3 to 1:0.47 for brussels sprout to caramel by weight.

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

Low in protein, mayonnaise is high in leucine, methionine and phenylalanine, which is complementary to brussels sprout.

A ratio of 2 cups of brussels sprouts (176g) and 1 cup of mayonnaise (220g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of mayonnaise to brussels sprout 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, methionine and phenylalanine, complementing the profile of brussels sprout.

For example, 2 cups of brussels sprouts (176g) and 0.3 cup of yogurt (84g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.48 to 1:2.1 for brussels sprout to yogurt by weight.

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