16 Complete Protein Pairings with Egg Noodles

Summary:

  • Egg noodle is low in protein - about 7.3 grams per cup.
  • In addition, egg noodle provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Egg noodle pairs well with cauliflower, carrots, watermelon, crimini mushroom or nutritional yeast to create a complete protein profile. [2] More egg noodle 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 egg noodles, and found both vegan and vegetarian pairings with egg noodles 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 egg noodles source

Amount of Protein in Egg Noodles

Relatively low in protein, a single cup of egg noodles contains 7.3 grams of protein, or about 15% of recommended daily values. [1]

To get the adequate amount of protein with egg noodles alone, you will need 6.9 cups of egg noodles (1100 grams) for an average female, or 8.3 cups of egg noodles for males. [4] That's over 1520 calories, and a lot of egg noodle! Pairing egg noodle with a richer protein source is a good idea.

Full nutritional profile for egg noodles
USDA Source: Noodles, egg, cooked, enriched, with added salt

Macronutrients in 1 cup (160g) of egg noodles:

% of RDV Amount
Calories
11% 221 kCal
Carbohydrates
0% -
Total fat
5.2% 3.3 grams
Protein
14.5% 7.3 grams

Essential Amino Acids in Egg Noodles

Proportionally, egg noodle does contain abundant amounts of 8 out of the nine essential amino acids. However, egg noodle is a little short on lysine.[1]

To have adequate amounts of all nine essential amino acids with egg noodle alone, you will have to eat 7.8 cups of egg noodles (1248 grams) for an average person. [2]

That's about 13% more egg noodle to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (160g) of egg noodles:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
14.5% 7.264g
Histidine
30.7% 0.194g
Isoleucine
35.3% 0.304g
Leucine
30.9% 0.584g
Lysine
12.8% 0.219g
Methionine
16% 0.138g
Phenylalanine
25.8% 0.384g
Threonine
24.5% 0.221g
Tryptophan
26.5% 0.069g
Valine
32.6% 0.352g

More Complete Protein with Egg Noodles

Top vegan pairings with egg noodles include:
  1. Cauliflower
  2. Carrots
  3. Watermelon
  4. Crimini Mushroom
  5. Nutritional Yeast
  6. Mango
  7. Pumpkin Seeds
  8. Dijon Mustard
  9. Yellow Mustard
  10. Black Beans
  11. Kidney Beans
  12. Mung Bean
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with egg noodles. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Egg Noodles


image of cauliflower
image of egg noodles

Low in protein, cauliflower is high in lysine, which is complementary to egg noodle.

A ratio of 1.1 cups of egg noodles (178g) and 0.1 head of cauliflower (93g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:0.11 for egg noodle to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 1.1 cup egg noodles and 0.1 head cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
42.4% 0.27g
Isoleucine
46.9% 0.4g
Leucine
39.5% 0.75g
Lysine
26% 0.44g
Methionine
19.9% 0.17g
Phenylalanine
32.7% 0.49g
Threonine
35.1% 0.32g
Tryptophan
36.5% 0.09g
Valine
46.9% 0.51g

Vegan 2. Carrots and Egg Noodles


image of carrots
image of egg noodles

Carrot is low in protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.8 cup of egg noodles (123g) and 2 carrots (141g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of carrot to egg noodle will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.8 cup egg noodles and 2 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
32.6% 0.21g
Isoleucine
39.9% 0.34g
Leucine
31.4% 0.59g
Lysine
18.2% 0.31g
Methionine
15.6% 0.13g
Phenylalanine
25.6% 0.38g
Threonine
48.9% 0.44g
Tryptophan
26.9% 0.07g
Valine
34.1% 0.37g

Vegan 3. Watermelon and Egg Noodles


image of watermelon
image of egg noodles

Low in protein, watermelon is high in lysine, which is complementary to egg noodle.

A ratio of 1.1 cups of egg noodles (178g) and 2.3 cups of watermelon (350g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2 to 1:7 for egg noodle to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 1.1 cup egg noodles and 2.3 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
37.5% 0.24g
Isoleucine
47% 0.4g
Leucine
37.7% 0.71g
Lysine
26.9% 0.46g
Methionine
20.2% 0.17g
Phenylalanine
32.2% 0.48g
Threonine
37.8% 0.34g
Tryptophan
38.8% 0.1g
Valine
41.4% 0.45g

Vegan 4. Crimini Mushroom and Egg Noodles


image of crimini mushroom
image of egg noodles

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of egg noodle.

For example, 1.1 cups of egg noodles (178g) and 1 cup of crimini mushroom (87g) make a complete amino acids profile. In fact, any ratio of more than 0.49:1 of crimini mushroom to egg noodle will be complete.

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

Table of amino acids of 1.1 cup egg noodles and 1 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
20.5% 10.2g
Histidine
43.4% 0.27g
Isoleucine
49.2% 0.42g
Leucine
41.3% 0.78g
Lysine
27% 0.46g
Methionine
22.6% 0.19g
Phenylalanine
34.3% 0.51g
Threonine
38.1% 0.34g
Tryptophan
48.1% 0.12g
Valine
45.4% 0.49g

Vegan 5. Nutritional Yeast and Egg Noodles


image of nutritional yeast
image of egg noodles

A great source of protein, nutritional yeast is high in lysine, which is complementary to egg noodle.

A ratio of 0.9 cup of egg noodles (145g) and 0.6 tablespoon of nutritional yeast (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.16 for egg noodle to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Table of amino acids of 0.9 cup egg noodles and 0.6 tbsp nutritional yeast :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
37.7% 0.24g
Isoleucine
47% 0.4g
Leucine
38.6% 0.73g
Lysine
24.6% 0.42g
Methionine
19.2% 0.17g
Phenylalanine
31.4% 0.47g
Threonine
37.3% 0.34g
Tryptophan
38.2% 0.1g
Valine
44.1% 0.48g

Vegan 6. Mango and Egg Noodles


image of mango
image of egg noodles

Mango is low in protein, and is high in lysine, complementing the profile of egg noodle.

For example, 1 cup of egg noodles (160g) and 1.1 mango (374g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:2.3 to 1:2.9 for egg noodle to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 1 cup egg noodles and 1.1 fruit mango :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
20.7% 10.3g
Histidine
42% 0.26g
Isoleucine
48% 0.41g
Leucine
40.8% 0.77g
Lysine
27.2% 0.47g
Methionine
19.5% 0.17g
Phenylalanine
32.5% 0.48g
Threonine
37.4% 0.34g
Tryptophan
45.2% 0.12g
Valine
47.1% 0.51g

Vegan 7. Pumpkin Seeds and Egg Noodles


image of pumpkin seeds
image of egg noodles

A reasonable source of supplementary protein, pumpkin seed is high in lysine, which is complementary to egg noodle.

A ratio of 0.8 cup of egg noodles (133g) and 0.3 cup of pumpkin seeds (16g) creates a complete protein profile. In fact, any ratio of more than 0.12:1 of pumpkin seed to egg noodle will be complete.

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

Table of amino acids of 0.8 cup egg noodles and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
39.1% 0.25g
Isoleucine
47.7% 0.41g
Leucine
39.4% 0.75g
Lysine
24% 0.41g
Methionine
21.3% 0.18g
Phenylalanine
31.7% 0.47g
Threonine
32.9% 0.3g
Tryptophan
42.7% 0.11g
Valine
49.9% 0.54g

Vegan 8. Dijon Mustard and Egg Noodles


image of dijon mustard
image of egg noodles

Dijon mustard is a great source of protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.8 cup of egg noodles (133g) and 2.3 tablespoons of dijon mustard (14g) make a complete amino acids profile. In fact, any ratio of more than 0.1:1 of dijon mustard to egg noodle will be complete.

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

Table of amino acids of 0.8 cup egg noodles and 2.3 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
44.5% 0.28g
Isoleucine
48.1% 0.41g
Leucine
40.6% 0.77g
Lysine
25.3% 0.43g
Methionine
20.9% 0.18g
Phenylalanine
32.1% 0.48g
Threonine
33% 0.3g
Tryptophan
35.3% 0.09g
Valine
46.1% 0.5g

Vegan 9. Yellow Mustard and Egg Noodles


image of yellow mustard
image of egg noodles

A reasonable source of supplementary protein, yellow mustard is high in lysine, which is complementary to egg noodle.

A ratio of 0.9 cup of egg noodles (145g) and 6.9 tablespoons of yellow mustard (103g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:10 for egg noodle to yellow mustard by weight.

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

Table of amino acids of 0.9 cup egg noodles and 6.9 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
20.9% 10.5g
Histidine
47.4% 0.3g
Isoleucine
49.6% 0.43g
Leucine
44% 0.83g
Lysine
27.6% 0.47g
Methionine
23.7% 0.2g
Phenylalanine
34.6% 0.52g
Threonine
41.5% 0.37g
Tryptophan
27.6% 0.07g
Valine
47.7% 0.52g

Vegan 10. Black Beans and Egg Noodles


image of black beans
image of egg noodles

Black bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.8 cup of egg noodles (133g) and 0.3 cup of black beans (60g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.45 to 1:0.28 for egg noodle to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Table of amino acids of 0.8 cup egg noodles and 0.3 cup black beans :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
41.4% 0.26g
Isoleucine
49.4% 0.42g
Leucine
42% 0.79g
Lysine
25.5% 0.44g
Methionine
18.9% 0.16g
Phenylalanine
35.8% 0.53g
Threonine
35.3% 0.32g
Tryptophan
38.6% 0.1g
Valine
46.5% 0.5g

Vegan 11. Kidney Beans and Egg Noodles


image of kidney beans
image of egg noodles

A reasonable source of supplementary protein, kidney bean is high in lysine, which is complementary to egg noodle.

A ratio of 0.8 cup of egg noodles (133g) and 0.3 cup of kidney beans (45g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:0.23 for egg noodle to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Table of amino acids of 0.8 cup egg noodles and 0.3 cup kidney beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
41.4% 0.26g
Isoleucine
49.4% 0.42g
Leucine
42% 0.79g
Lysine
25.5% 0.44g
Methionine
18.9% 0.16g
Phenylalanine
35.8% 0.53g
Threonine
35.2% 0.32g
Tryptophan
38.6% 0.1g
Valine
46.5% 0.5g

Vegan 12. Mung Bean and Egg Noodles


image of mung bean
image of egg noodles

Mung bean is a great source of protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.8 cup of egg noodles (133g) and 1.2 tablespoons of mung bean (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:0.01 for egg noodle to mung bean by weight.

Full nutritional profile for mung bean
USDA Source: Mung beans, mature seeds, raw

Table of amino acids of 0.8 cup egg noodles and 1.2 tbsp mung bean :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
42.6% 0.27g
Isoleucine
47.5% 0.41g
Leucine
40.8% 0.77g
Lysine
25.6% 0.44g
Methionine
18.5% 0.16g
Phenylalanine
36.4% 0.54g
Threonine
33.8% 0.3g
Tryptophan
37.4% 0.1g
Valine
44.8% 0.48g

Vegetarian 13. Sour Cream and Egg Noodles


image of sour cream
image of egg noodles

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to egg noodle.

A ratio of 1 cup of egg noodles (160g) and 0.3 cup of sour cream (66g) creates a complete protein profile. In fact, any ratio of more than 0.41:1 of sour cream to egg noodle will be complete.

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

Table of amino acids of 1 cup egg noodles and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.7% 8.9g
Histidine
40.3% 0.25g
Isoleucine
47.8% 0.41g
Leucine
42.1% 0.8g
Lysine
23.4% 0.4g
Methionine
22% 0.19g
Phenylalanine
32.7% 0.49g
Threonine
34.9% 0.31g
Tryptophan
37.1% 0.1g
Valine
44.5% 0.48g

Vegetarian 14. Caramel and Egg Noodles


image of caramel
image of egg noodles

Caramel is low in protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.9 cup of egg noodles (145g) and 0.5 cup of caramel (158g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:1.3 for egg noodle to caramel by weight.

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

Table of amino acids of 0.9 cup egg noodles and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
17% 8.5g
Histidine
38% 0.24g
Isoleucine
48.5% 0.42g
Leucine
40.1% 0.76g
Lysine
22.5% 0.38g
Methionine
21.3% 0.18g
Phenylalanine
31% 0.46g
Threonine
33.9% 0.3g
Tryptophan
24.1% 0.06g
Valine
44% 0.47g

Vegetarian 15. Yogurt and Egg Noodles


image of yogurt
image of egg noodles

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to egg noodle.

A ratio of 0.9 cup of egg noodles (145g) and 0.3 cup of yogurt (64g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.44 to 1:7 for egg noodle to yogurt by weight.

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

Table of amino acids of 0.9 cup egg noodles and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
36.7% 0.23g
Isoleucine
46.2% 0.4g
Leucine
39.9% 0.75g
Lysine
23.3% 0.4g
Methionine
22.1% 0.19g
Phenylalanine
31.5% 0.47g
Threonine
32.4% 0.29g
Tryptophan
29% 0.08g
Valine
46.6% 0.5g

Vegetarian 16. Milk and Egg Noodles


image of milk
image of egg noodles

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of egg noodle.

For example, 0.9 cup of egg noodles (145g) and 0.3 cup of milk (78g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of milk to egg noodle will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Table of amino acids of 0.9 cup egg noodles and 0.3 cup milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
40.3% 0.25g
Isoleucine
47.6% 0.41g
Leucine
40.9% 0.77g
Lysine
24.2% 0.41g
Methionine
22.4% 0.19g
Phenylalanine
32.3% 0.48g
Threonine
34.5% 0.31g
Tryptophan
36.6% 0.1g
Valine
45.2% 0.49g


Complete Protein Pairings

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