16 Complete Protein Pairings with Collard Greens

Summary:

• Collard green contains a moderate amount of protein - about 1.1 grams per cup.
• However, collard green provides only 5 of the 9 essential amino acids sufficiently - it is a little low on leucine, lysine, methionine and phenylalanine.^[1]
• Collard green pairs well with carrots, hedge mustard seeds, chia seeds, pumpkin seeds or crimini mushroom to create a complete protein profile. ^[2] More collard green pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Collard Greens (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 collard greens contains 1.1 grams of protein, or about 2% of recommended daily values. ^[1]

To get the adequate amount of protein with collard greens alone, you will need 46 cups of collard greens (1660 grams) for an average female, or 55 cups of collard greens for males. ^[4] That's about 530 calories, and a lot of collard green! Supplementing collard green with food higher in protein is a good idea.

Full nutritional profile for collard greens
USDA Source: Collards, raw

Macronutrients in 1 cup (36g) of collard greens:

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

To have adequate amounts of all nine essential amino acids with collard green alone, you will have to eat 72 cups of collard greens (2606 grams) for an average person. ^[2]

That's about 57% more collard green 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 cup (36g) of collard greens:

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

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

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

A ratio of 1.7 cups of collard greens (60g) and 2.5 carrots (182g) creates a complete protein profile. In fact, any ratio of more than 3:1 of carrot to collard green 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 leucine, lysine, methionine and phenylalanine, complementing the profile of collard green.

For example, 5 cups of collard greens (180g) and 0.3 cup of hedge mustard seeds (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:27 for collard green 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, chia seed is high in leucine, lysine, methionine and phenylalanine, which is complementary to collard green.

A ratio of 5 cups of collard greens (180g) and 0.5 ounce of chia seeds (15g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:17 for collard green to chia seed by weight.

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

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

For example, 3.3 cups of collard greens (120g) and 3.8 tablespoons of pumpkin seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:38 for collard green 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, crimini mushroom is high in leucine, lysine, methionine and phenylalanine, which is complementary to collard green.

A ratio of 1.1 cups of collard greens (40g) and 2.3 cups of crimini mushroom (200g) creates a complete protein profile. In fact, any ratio of more than 5:1 of crimini mushroom to collard green will be complete.

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

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

For example, 2.5 cups of collard greens (90g) and 3.6 tablespoons of dijon mustard (21g) make a complete amino acids profile. In fact, any ratio of more than 0.24:1 of dijon mustard to collard green will be complete.

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

A reasonable source of supplementary protein, yellow mustard is high in leucine, lysine, methionine and phenylalanine, which is complementary to collard green.

A ratio of 3.3 cups of collard greens (120g) and 7.7 tablespoons of yellow mustard (115g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:0.7 for collard green to yellow mustard by weight.

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

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

For example, 1.7 cups of collard greens (60g) and 1.4 cups of lotus seeds (46g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of lotus seed to collard green will be complete.

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

A great source of protein, pistachio is high in leucine, lysine, methionine and phenylalanine, which is complementary to collard green.

A ratio of 2 cups of collard greens (72g) and 3.8 tablespoons of pistachio (29g) creates a complete protein profile. In fact, any ratio of more than 0.41:1 of pistachio to collard green will be complete.

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

Spirulina is a great source of protein, and is high in leucine, lysine, methionine and phenylalanine, complementing the profile of collard green.

For example, 3.3 cups of collard greens (120g) and 1.2 tablespoons of spirulina (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:20 for collard green to spirulina by weight.

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

Low in protein, avocado is high in leucine, lysine, methionine and phenylalanine, which is complementary to collard green.

A ratio of 3.3 cups of collard greens (120g) and 2.4 avocado (327g) creates a complete protein profile. In fact, any ratio of more than 2.7:1 of avocado to collard green will be complete.

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

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

For example, 5 cups of collard greens (180g) and 0.4 cup of sour cream (71g) make a complete amino acids profile. In fact, any ratio of more than 0.4:1 of sour cream to collard green will be complete.

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

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

A ratio of 5 cups of collard greens (180g) and 0.5 cup of caramel (158g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.9 to 1:0.03 for collard green to caramel by weight.

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

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

For example, 5 cups of collard greens (180g) and 3.9 tablespoons of yogurt (60g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:0.18 for collard green to yogurt by weight.

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

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

A ratio of 5 cups of collard greens (180g) and 0.6 cup of mayonnaise (142g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of mayonnaise to collard green will be complete.

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