16 Complete Protein Pairings with Endive

Summary:

• Endive contains a moderate amount of protein - about 1.1 grams per head.
• However, endive provides only 7 of the 9 essential amino acids sufficiently - it is a little low on methionine and tryptophan.^[1]
• Endive pairs well with chia seeds, sesame seeds, pili nut, hedge mustard seeds or wild rice to create a complete protein profile. ^[2] More endive pairings and detailed analysis below.

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• Summary
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• Amino Acid Profile
• Pairings with Endive (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 endive contains 1.1 grams of protein, or about 2% of recommended daily values. ^[1]

To get the adequate amount of protein with endive alone, you will need 47 heads of endive (4000 grams) for an average female, or 56 heads of endive for males. ^[4] That's about 680 calories, and a lot of endive! Supplementing endive with food higher in protein is a good idea.

Full nutritional profile for endive
USDA Source: Endive, raw

Macronutrients in 1 head (85g) of endive:

Proportionally, endive does contain abundant amounts of 7 out of the nine essential amino acids. However, endive is a little short on methionine and tryptophan.^[1]

To have adequate amounts of all nine essential amino acids with endive alone, you will have to eat 72 heads of endive (6143 grams) for an average person. ^[2]

That's about 54% more endive to compensate for the lack of methionine and tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 head (85g) of endive:

1. Chia Seeds
2. Sesame Seeds
3. Pili Nut
4. Hedge Mustard Seeds
5. Wild Rice
6. Crimini Mushroom
7. Hemp Seeds
8. Pumpkin Seeds
9. Poppy Seeds
10. Sunflower Seeds
11. Flaxseeds
12. Spirulina

1. Mayonnaise
2. Sour Cream
3. Half and Half
4. Heavy Cream

A reasonable source of supplementary protein, chia seed is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 0.3 ounce of chia seeds (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:4 for endive to chia seed by weight.

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

Sesame seed is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 5 heads of endive (425g) and 0.9 tablespoon of sesame seeds (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for endive to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

A reasonable source of supplementary protein, pili nut is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 1.5 tablespoons of pili nut (12g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for endive to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 3.3 heads of endive (283g) and 3.2 tablespoons of hedge mustard seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:16 for endive 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, wild rice is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 0.3 cup of wild rice (47g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:0.01 for endive to wild rice by weight.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Crimini mushroom is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 2.5 heads of endive (213g) and 1.9 cups of crimini mushroom (161g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of crimini mushroom to endive will be complete.

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

A great source of protein, hemp seed is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 0.6 tablespoon of hemp seeds (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for endive to hemp seed by weight.

Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled

Pumpkin seed is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 3.3 heads of endive (283g) and 3.6 tablespoons of pumpkin seeds (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:15 for endive 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, poppy seed is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 5.1 teaspoons of poppy seeds (14g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:7 for endive to poppy seed by weight.

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

Sunflower seed is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 3.3 heads of endive (283g) and 6.3 teaspoons of sunflower seeds (18g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.06 for endive to sunflower seed by weight.

Full nutritional profile for sunflower seeds
USDA Source: Seeds, sunflower seed kernels, toasted, without salt

A reasonable source of supplementary protein, flaxseed is high in methionine and tryptophan, which is complementary to endive.

A ratio of 3.3 heads of endive (283g) and 2.2 tablespoons of flaxseeds (22g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:24 for endive to flaxseed by weight.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Spirulina is a great source of protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 2.5 heads of endive (213g) and 0.8 tablespoon of spirulina (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:11 for endive to spirulina by weight.

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

Low in protein, mayonnaise is high in methionine and tryptophan, which is complementary to endive.

A ratio of 5 heads of endive (425g) and 0.6 cup of mayonnaise (131g) creates a complete protein profile. In fact, any ratio of more than 0.31:1 of mayonnaise to endive will be complete.

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

Sour cream is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 5 heads of endive (425g) and 0.3 cup of sour cream (66g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:31 for endive to sour cream by weight.

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

A reasonable source of supplementary protein, half and half is high in methionine and tryptophan, which is complementary to endive.

A ratio of 3.3 heads of endive (283g) and 0.3 cup of half and half (75g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:1.9 for endive to half and half by weight.

Full nutritional profile for half and half
USDA Source: Cream, fluid, half and half

Heavy cream is a reasonable source of supplementary protein, and is high in methionine and tryptophan, complementing the profile of endive.

For example, 3.3 heads of endive (283g) and 0.7 cup of heavy cream (84g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.3 to 1:0.12 for endive to heavy cream by weight.

Full nutritional profile for heavy cream
USDA Source: Cream, fluid, heavy whipping