16 Complete Protein Pairings with Butterhead Lettuce

Summary:

• Butterhead lettuce contains a moderate amount of protein - about 2.2 grams per head.
• However, butterhead lettuce provides only 4 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine and methionine.^[1]
• Butterhead lettuce pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or dijon mustard to create a complete protein profile. ^[2] More butterhead lettuce pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Butterhead Lettuce (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 head of butterhead lettuce contains 2.2 grams of protein, or about 4% of recommended daily values. ^[1]

To get the adequate amount of protein with butterhead lettuce alone, you will need 23 heads of butterhead lettuce (3700 grams) for an average female, or 27 heads of butterhead lettuce for males. ^[4] That's about 481 calories, and a lot of butterhead lettuce! Supplementing butterhead lettuce with food higher in protein is a good idea.

Full nutritional profile for butterhead lettuce
USDA Source: Lettuce, butterhead (includes boston and bibb types), raw

Macronutrients in 1 head (163g) of butterhead lettuce:

Proportionally, butterhead lettuce does contain abundant amounts of 4 out of the nine essential amino acids. However, butterhead lettuce is a little short on histidine, isoleucine, leucine, lysine and methionine.^[1]

To have adequate amounts of all nine essential amino acids with butterhead lettuce alone, you will have to eat 38 heads of butterhead lettuce (6143 grams) for an average person. ^[2]

That's about 66% more butterhead lettuce to compensate for the lack of histidine, isoleucine, leucine, lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 head (163g) of butterhead lettuce:

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

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

Low in protein, carrot is high in histidine, isoleucine, leucine, lysine and methionine, which is complementary to butterhead lettuce.

A ratio of 0.8 head of butterhead lettuce (136g) and 2.8 carrots (204g) creates a complete protein profile. In fact, any ratio of more than 1.5:1 of carrot to butterhead lettuce will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Hedge mustard seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine and methionine, complementing the profile of butterhead lettuce.

For example, 2.5 heads of butterhead lettuce (408g) and 0.4 cup of hedge mustard seeds (27g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:26 for butterhead lettuce to hedge mustard seed by weight.

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

A reasonable source of supplementary protein, pumpkin seed is high in histidine, isoleucine, leucine, lysine and methionine, which is complementary to butterhead lettuce.

A ratio of 2 heads of butterhead lettuce (326g) and 0.3 cup of pumpkin seeds (21g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:32 for butterhead lettuce to pumpkin seed by weight.

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

Chia seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine and methionine, complementing the profile of butterhead lettuce.

For example, 3.3 heads of butterhead lettuce (543g) and 0.5 ounce of chia seeds (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:7 for butterhead lettuce to chia seed by weight.

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

A great source of protein, dijon mustard is high in histidine, isoleucine, leucine, lysine and methionine, which is complementary to butterhead lettuce.

A ratio of 1.4 heads of butterhead lettuce (233g) and 4.6 tablespoons of dijon mustard (27g) creates a complete protein profile. In fact, any ratio of more than 0.12:1 of dijon mustard to butterhead lettuce will be complete.

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

Crimini mushroom is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine and methionine, complementing the profile of butterhead lettuce.

For example, 0.8 head of butterhead lettuce (125g) and 2.3 cups of crimini mushroom (199g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of crimini mushroom to butterhead lettuce will be complete.

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

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

A ratio of 0.7 head of butterhead lettuce (116g) and 1.4 cups of lotus seeds (45g) creates a complete protein profile. In fact, any ratio of more than 0.38:1 of lotus seed to butterhead lettuce will be complete.

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

Spirulina is a great source of protein, and is high in histidine, isoleucine, leucine, lysine and methionine, complementing the profile of butterhead lettuce.

For example, 1.7 heads of butterhead lettuce (272g) and 1.3 tablespoons of spirulina (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:20 for butterhead lettuce to spirulina by weight.

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

A reasonable source of supplementary protein, spinach is high in histidine, isoleucine, leucine, lysine and methionine, which is complementary to butterhead lettuce.

A ratio of 1.3 heads of butterhead lettuce (204g) and 7.3 cups of spinach (219g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of spinach to butterhead lettuce will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Poppy seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine and methionine, complementing the profile of butterhead lettuce.

For example, 3.3 heads of butterhead lettuce (543g) and 7 teaspoons of poppy seeds (19g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:11 for butterhead lettuce to poppy seed by weight.

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

A great source of protein, pistachio is high in histidine, isoleucine, leucine, lysine and methionine, which is complementary to butterhead lettuce.

A ratio of 1 head of butterhead lettuce (163g) and 0.3 cup of pistachio (33g) creates a complete protein profile. In fact, any ratio of more than 0.2:1 of pistachio to butterhead lettuce will be complete.

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

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

For example, 3.3 heads of butterhead lettuce (543g) and 0.6 cup of sour cream (107g) make a complete amino acids profile. In fact, any ratio of more than 0.2:1 of sour cream to butterhead lettuce will be complete.

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

Low in protein, caramel is high in histidine, isoleucine, leucine, lysine and methionine, which is complementary to butterhead lettuce.

A ratio of 3.3 heads of butterhead lettuce (543g) and 0.7 cup of caramel (236g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:0.04 for butterhead lettuce 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 and methionine, complementing the profile of butterhead lettuce.

For example, 3.3 heads of butterhead lettuce (543g) and 1 cup of mayonnaise (212g) make a complete amino acids profile. In fact, any ratio of more than 0.39:1 of mayonnaise to butterhead lettuce 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 and methionine, which is complementary to butterhead lettuce.

A ratio of 2.5 heads of butterhead lettuce (408g) and 0.3 cup of yogurt (67g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.17 to 1:0.31 for butterhead lettuce to yogurt by weight.

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