16 Complete Protein Pairings with Celery

Summary:

  • Celery contains a moderate amount of protein - about 0.4 grams per stalk.
  • However, celery provides only 5 of the 9 essential amino acids sufficiently - it is a little low on leucine, lysine, methionine and phenylalanine.[1]
  • Celery pairs well with carrots, hedge mustard seeds, chia seeds, pumpkin seeds or crimini mushroom to create a complete protein profile. [2] More celery 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 celery, and found both vegan and vegetarian pairings with celery 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 celery source

Amount of Protein in Celery

A decent source of supplementary protein, a single stalk of celery contains 0.4 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with celery alone, you will need 113 stalks of celery (7250 grams) for an average female, or 136 stalks of celery for males. [4] That's over 1010 calories, and a lot of celery! Supplementing celery with food higher in protein is a good idea.

Full nutritional profile for celery
USDA Source: Celery, raw

Macronutrients in 1 stalk (64g) of celery:

% of RDV Amount
Calories
0.4% 9 kCal
Carbohydrates
0% -
Total fat
0.2% 0.1 grams
Protein
0.9% 0.4 grams

Essential Amino Acids in Celery

Proportionally, celery does contain abundant amounts of 5 out of the nine essential amino acids. However, celery is a little short on leucine, lysine, methionine and phenylalanine.[1]

To have adequate amounts of all nine essential amino acids with celery alone, you will have to eat 269 stalks of celery (17200 grams) for an average person. [2]

That's about 137% more celery to compensate for the lack of leucine, lysine, methionine and phenylalanine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 stalk (64g) of celery:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
0.9% 0.442g
Histidine
1.2% 0.008g
Isoleucine
1.6% 0.013g
Leucine
1.1% 0.02g
Lysine
1% 0.017g
Methionine
0.4% 0.003g
Phenylalanine
0.9% 0.013g
Threonine
1.4% 0.013g
Tryptophan
2.2% 0.006g
Valine
1.6% 0.017g

More Complete Protein with Celery

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

Vegan 1. Carrots and Celery


image of carrots
image of celery

Low in protein, carrot is high in leucine, lysine, methionine and phenylalanine, which is complementary to celery.

A ratio of 2.5 stalks of celery (160g) and 2.7 carrots (191g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of carrot to celery will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2.5 stalk celery and 2.7 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.8% 2.9g
Histidine
15.2% 0.1g
Isoleucine
21% 0.18g
Leucine
13% 0.25g
Lysine
13.8% 0.24g
Methionine
5.4% 0.05g
Phenylalanine
10% 0.15g
Threonine
44.1% 0.4g
Tryptophan
14.3% 0.04g
Valine
16.2% 0.17g

Vegan 2. Hedge Mustard Seeds and Celery


image of hedge mustard seeds
image of celery

Hedge mustard seed is a reasonable source of supplementary protein, and is high in leucine, lysine, methionine and phenylalanine, complementing the profile of celery.

For example, 5 stalks of celery (320g) and 3.6 tablespoons of hedge mustard seeds (17g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:10 for celery to hedge mustard seed by weight.

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

Table of amino acids of 5 stalk celery and 3.6 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
8.5% 4.2g
Histidine
14.7% 0.09g
Isoleucine
20.5% 0.18g
Leucine
16.3% 0.31g
Lysine
12.9% 0.22g
Methionine
7.9% 0.07g
Phenylalanine
10.9% 0.16g
Threonine
19.9% 0.18g
Tryptophan
28.2% 0.07g
Valine
18.9% 0.2g

Vegan 3. Chia Seeds and Celery


image of chia seeds
image of celery

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

A ratio of 10 stalks of celery (640g) and 0.5 ounce of chia seeds (14g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:2.2 for celery to chia seed by weight.

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

Table of amino acids of 10 stalk celery and 0.5 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
24.2% 0.15g
Isoleucine
28.9% 0.25g
Leucine
21.2% 0.4g
Lysine
18.2% 0.31g
Methionine
13.5% 0.12g
Phenylalanine
18.3% 0.27g
Threonine
25.5% 0.23g
Tryptophan
46.1% 0.12g
Valine
28.5% 0.31g

Vegan 4. Pumpkin Seeds and Celery


image of pumpkin seeds
image of celery

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

For example, 5 stalks of celery (320g) and 0.3 cup of pumpkin seeds (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:10 for celery 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 5 stalk celery and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
10.4% 5.2g
Histidine
19.3% 0.12g
Isoleucine
25.8% 0.22g
Leucine
18.9% 0.36g
Lysine
18.2% 0.31g
Methionine
9.7% 0.08g
Phenylalanine
14.3% 0.21g
Threonine
19.4% 0.17g
Tryptophan
31.4% 0.08g
Valine
30.4% 0.33g

Vegan 5. Crimini Mushroom and Celery


image of crimini mushroom
image of celery

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

A ratio of 2 stalks of celery (128g) and 2.4 cups of crimini mushroom (205g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of crimini mushroom to celery will be complete.

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

Table of amino acids of 2 stalk celery and 2.4 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
12% 6g
Histidine
24.2% 0.15g
Isoleucine
26.7% 0.23g
Leucine
18.7% 0.35g
Lysine
32.2% 0.55g
Methionine
12.2% 0.1g
Phenylalanine
15% 0.22g
Threonine
28.5% 0.26g
Tryptophan
48.5% 0.13g
Valine
25% 0.27g

Vegan 6. Dijon Mustard and Celery


image of dijon mustard
image of celery

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

For example, 5 stalks of celery (320g) and 5 tablespoons of dijon mustard (30g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:19 for celery to dijon mustard by weight.

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

Table of amino acids of 5 stalk celery and 5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
20% 10g
Histidine
47.9% 0.3g
Isoleucine
49% 0.42g
Leucine
38.4% 0.73g
Lysine
37.3% 0.64g
Methionine
18.7% 0.16g
Phenylalanine
27.9% 0.42g
Threonine
35% 0.31g
Tryptophan
40.5% 0.11g
Valine
49.9% 0.54g

Vegan 7. Lotus Seeds and Celery


image of lotus seeds
image of celery

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

A ratio of 2.5 stalks of celery (160g) and 1.5 cups of lotus seeds (49g) creates a complete protein profile. In fact, any ratio of more than 0.3:1 of lotus seed to celery will be complete.

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

Table of amino acids of 2.5 stalk celery and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
36.3% 0.23g
Isoleucine
47.2% 0.41g
Leucine
34% 0.64g
Lysine
30.6% 0.52g
Methionine
16% 0.14g
Phenylalanine
27.2% 0.41g
Threonine
44% 0.4g
Tryptophan
46.8% 0.12g
Valine
48.7% 0.53g

Vegan 8. Pistachio and Celery


image of pistachio
image of celery

Pistachio is a great source of protein, and is high in leucine, lysine, methionine and phenylalanine, complementing the profile of celery.

For example, 3.3 stalks of celery (213g) and 0.3 cup of pistachio (34g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:48 for celery to pistachio by weight.

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

Table of amino acids of 3.3 stalk celery and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
33.2% 0.21g
Isoleucine
43.5% 0.37g
Leucine
34.1% 0.64g
Lysine
27.3% 0.47g
Methionine
16.2% 0.14g
Phenylalanine
29.2% 0.43g
Threonine
32% 0.29g
Tryptophan
41.9% 0.11g
Valine
46.8% 0.51g

Vegan 9. Spirulina and Celery


image of spirulina
image of celery

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

A ratio of 5 stalks of celery (320g) and 1.2 tablespoons of spirulina (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:5 for celery to spirulina by weight.

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

Table of amino acids of 5 stalk celery and 1.2 tbsp spirulina :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
14.2% 7.1g
Histidine
20.7% 0.13g
Isoleucine
39.5% 0.34g
Leucine
27.7% 0.52g
Lysine
20.1% 0.34g
Methionine
13.2% 0.11g
Phenylalanine
20.1% 0.3g
Threonine
35.1% 0.32g
Tryptophan
41.5% 0.11g
Valine
35.6% 0.38g

Vegan 10. Avocado and Celery


image of avocado
image of celery

Avocado is low in protein, and is high in leucine, lysine, methionine and phenylalanine, complementing the profile of celery.

For example, 5 stalks of celery (320g) and 2.5 avocado (343g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of avocado to celery will be complete.

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

Table of amino acids of 5 stalk celery and 2.5 fruit avocado :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
32.3% 0.2g
Isoleucine
40.9% 0.35g
Leucine
31% 0.59g
Lysine
31% 0.53g
Methionine
16.7% 0.14g
Phenylalanine
26.2% 0.39g
Threonine
34.6% 0.31g
Tryptophan
44.2% 0.11g
Valine
41.4% 0.45g

Vegan 11. Cashews and Celery


image of cashews
image of celery

A reasonable source of supplementary protein, cashew is high in leucine, lysine, methionine and phenylalanine, which is complementary to celery.

A ratio of 5 stalks of celery (320g) and 1 ounce of cashews (27g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:17 for celery to cashew by weight.

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

Table of amino acids of 5 stalk celery and 1 oz cashews :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
26% 0.16g
Isoleucine
33% 0.28g
Leucine
26.8% 0.51g
Lysine
20% 0.34g
Methionine
13.4% 0.12g
Phenylalanine
21.8% 0.33g
Threonine
28.1% 0.25g
Tryptophan
41.5% 0.11g
Valine
35.8% 0.39g

Vegetarian 12. Sour Cream and Celery


image of sour cream
image of celery

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

For example, 10 stalks of celery (640g) and 0.5 cup of sour cream (100g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:16 for celery to sour cream by weight.

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

Table of amino acids of 10 stalk celery and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
13.7% 6.9g
Histidine
26.8% 0.17g
Isoleucine
34.6% 0.3g
Leucine
27.9% 0.53g
Lysine
26.2% 0.45g
Methionine
12.8% 0.11g
Phenylalanine
19.1% 0.28g
Threonine
30% 0.27g
Tryptophan
38.3% 0.1g
Valine
34.1% 0.37g

Vegetarian 13. Caramel and Celery


image of caramel
image of celery

Low in protein, caramel is high in leucine, lysine, methionine and phenylalanine, which is complementary to celery.

A ratio of 10 stalks of celery (640g) and 0.7 cup of caramel (221g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.35 to 1:0 for celery to caramel by weight.

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

Table of amino acids of 10 stalk celery and 0.7 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
14.2% 7.1g
Histidine
26.2% 0.17g
Isoleucine
38.5% 0.33g
Leucine
27.7% 0.52g
Lysine
25.2% 0.43g
Methionine
13.2% 0.11g
Phenylalanine
19.1% 0.28g
Threonine
30.4% 0.27g
Tryptophan
22.2% 0.06g
Valine
36.1% 0.39g

Vegetarian 14. Yogurt and Celery


image of yogurt
image of celery

Yogurt is a reasonable source of supplementary protein, and is high in leucine, lysine, methionine and phenylalanine, complementing the profile of celery.

For example, 10 stalks of celery (640g) and 0.3 cup of yogurt (84g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.02 for celery to yogurt by weight.

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

Table of amino acids of 10 stalk celery and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
14.7% 7.3g
Histidine
23.7% 0.15g
Isoleucine
34.1% 0.29g
Leucine
26.4% 0.5g
Lysine
25.4% 0.43g
Methionine
13.7% 0.12g
Phenylalanine
19.2% 0.29g
Threonine
27.5% 0.25g
Tryptophan
28.7% 0.07g
Valine
38.3% 0.41g

Vegetarian 15. Mayonnaise and Celery


image of mayonnaise
image of celery

Low in protein, mayonnaise is high in leucine, lysine, methionine and phenylalanine, which is complementary to celery.

A ratio of 10 stalks of celery (640g) and 0.9 cup of mayonnaise (198g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:31 for celery to mayonnaise by weight.

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

Table of amino acids of 10 stalk celery and 0.9 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12.6% 6.3g
Histidine
20.4% 0.13g
Isoleucine
30.6% 0.26g
Leucine
20.8% 0.39g
Lysine
18.5% 0.32g
Methionine
11.8% 0.1g
Phenylalanine
16.2% 0.24g
Threonine
26.3% 0.24g
Tryptophan
35.1% 0.09g
Valine
29.6% 0.32g


Complete Protein Pairings

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