16 Complete Protein Pairings with Garlic

Summary:

  • Garlic contains a moderate amount of protein - about 0.2 grams per clove.
  • However, garlic provides only 5 of the 9 essential amino acids sufficiently - it is a little low on leucine, lysine, methionine and phenylalanine.[1]
  • Garlic pairs well with carrots, hedge mustard seeds, chia seeds, pumpkin seeds or crimini mushroom to create a complete protein profile. [2] More garlic 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 garlic, and found both vegan and vegetarian pairings with garlic 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 garlic source

Amount of Protein in Garlic

A decent source of supplementary protein, a single clove of garlic contains 0.2 grams of protein, or about 0% of recommended daily values. [1]

To get the adequate amount of protein with garlic alone, you will need 262 cloves of garlic (790 grams) for an average female, or 314 cloves of garlic for males. [4] That's over 1170 calories.

Full nutritional profile for garlic
USDA Source: Garlic, raw

Macronutrients in 1 clove (3g) of garlic:

% of RDV Amount
Calories
0.2% 4 kCal
Carbohydrates
0% -
Total fat
0% 0 grams
Protein
0.4% 0.2 grams

Essential Amino Acids in Garlic

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

To have adequate amounts of all nine essential amino acids with garlic alone, you will have to eat 377 cloves of garlic (1132 grams) for an average person. [2]

That's about 43% more garlic 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 clove (3g) of garlic:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
0.4% 0.191g
Histidine
0.5% 0.003g
Isoleucine
0.8% 0.007g
Leucine
0.5% 0.009g
Lysine
0.5% 0.008g
Methionine
0.3% 0.002g
Phenylalanine
0.4% 0.005g
Threonine
0.5% 0.005g
Tryptophan
0.8% 0.002g
Valine
0.8% 0.009g

More Complete Protein with Garlic

Top vegan pairings with garlic include:
  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
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with garlic. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Mayonnaise

Vegan 1. Carrots and Garlic


image of carrots
image of garlic

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

A ratio of 10 cloves of garlic (30g) and 2.1 carrots (153g) creates a complete protein profile. In fact, any ratio of more than 5:1 of carrot to garlic will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 10 clove garlic and 2.1 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
6.7% 3.3g
Histidine
15.1% 0.09g
Isoleucine
21.2% 0.18g
Leucine
13.1% 0.25g
Lysine
13.8% 0.24g
Methionine
6.2% 0.05g
Phenylalanine
9.9% 0.15g
Threonine
37.6% 0.34g
Tryptophan
14.7% 0.04g
Valine
17.8% 0.19g

Vegan 2. Hedge Mustard Seeds and Garlic


image of hedge mustard seeds
image of garlic

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

For example, 10 cloves of garlic (30g) and 1.4 tablespoons of hedge mustard seeds (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.22 to 1:22 for garlic 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 10 clove garlic and 1.4 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
5.4% 2.7g
Histidine
8.8% 0.06g
Isoleucine
12.6% 0.11g
Leucine
9.3% 0.18g
Lysine
7.9% 0.14g
Methionine
5.1% 0.04g
Phenylalanine
6.3% 0.09g
Threonine
10.4% 0.09g
Tryptophan
14.5% 0.04g
Valine
12.5% 0.13g

Vegan 3. Chia Seeds and Garlic


image of chia seeds
image of garlic

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

A ratio of 10 cloves of garlic (30g) and 0.2 ounce of chia seeds (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.17 to 1:17 for garlic to chia seed by weight.

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

Table of amino acids of 10 clove garlic and 0.2 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
5.5% 2.8g
Histidine
9.7% 0.06g
Isoleucine
12.4% 0.11g
Leucine
8.6% 0.16g
Lysine
7.7% 0.13g
Methionine
6.2% 0.05g
Phenylalanine
7.2% 0.11g
Threonine
9.3% 0.08g
Tryptophan
16.3% 0.04g
Valine
12.6% 0.14g

Vegan 4. Pumpkin Seeds and Garlic


image of pumpkin seeds
image of garlic

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

For example, 10 cloves of garlic (30g) and 1.6 tablespoons of pumpkin seeds (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.22 to 1:22 for garlic 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 10 clove garlic and 1.6 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
6.2% 3.1g
Histidine
10.7% 0.07g
Isoleucine
14.8% 0.13g
Leucine
10.3% 0.19g
Lysine
10% 0.17g
Methionine
5.8% 0.05g
Phenylalanine
7.7% 0.11g
Threonine
10.1% 0.09g
Tryptophan
15.7% 0.04g
Valine
17% 0.18g

Vegan 5. Crimini Mushroom and Garlic


image of crimini mushroom
image of garlic

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

A ratio of 5 cloves of garlic (15g) and 2.1 cups of crimini mushroom (185g) creates a complete protein profile. In fact, any ratio of more than 12:1 of crimini mushroom to garlic will be complete.

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

Table of amino acids of 5 clove garlic and 2.1 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
11.2% 5.6g
Histidine
22.4% 0.14g
Isoleucine
25.1% 0.22g
Leucine
17.4% 0.33g
Lysine
29.7% 0.51g
Methionine
11.7% 0.1g
Phenylalanine
13.9% 0.21g
Threonine
25.9% 0.23g
Tryptophan
43.7% 0.11g
Valine
23.8% 0.26g

Vegan 6. Dijon Mustard and Garlic


image of dijon mustard
image of garlic

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

For example, 10 cloves of garlic (30g) and 2 tablespoons of dijon mustard (12g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.4 to 1:40 for garlic to dijon mustard by weight.

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

Table of amino acids of 10 clove garlic and 2 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
10.1% 5g
Histidine
22.1% 0.14g
Isoleucine
24.1% 0.21g
Leucine
18.1% 0.34g
Lysine
17.7% 0.3g
Methionine
9.4% 0.08g
Phenylalanine
13.1% 0.2g
Threonine
16.4% 0.15g
Tryptophan
19.4% 0.05g
Valine
24.8% 0.27g

Vegan 7. Yellow Mustard and Garlic


image of yellow mustard
image of garlic

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

A ratio of 10 cloves of garlic (30g) and 3.2 tablespoons of yellow mustard (49g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.6 to 1:0.07 for garlic to yellow mustard by weight.

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

Table of amino acids of 10 clove garlic and 3.2 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
7.4% 3.7g
Histidine
14.5% 0.09g
Isoleucine
15.8% 0.14g
Leucine
12.4% 0.23g
Lysine
12.3% 0.21g
Methionine
6.9% 0.06g
Phenylalanine
8.9% 0.13g
Threonine
14.2% 0.13g
Tryptophan
9.3% 0.02g
Valine
16.6% 0.18g

Vegan 8. Lotus Seeds and Garlic


image of lotus seeds
image of garlic

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

For example, 10 cloves of garlic (30g) and 1.2 cups of lotus seeds (39g) make a complete amino acids profile. In fact, any ratio of more than 1.3:1 of lotus seed to garlic will be complete.

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

Table of amino acids of 10 clove garlic and 1.2 cup lotus seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
15.8% 7.9g
Histidine
32% 0.2g
Isoleucine
42.2% 0.36g
Leucine
29.9% 0.57g
Lysine
27.2% 0.47g
Methionine
14.7% 0.13g
Phenylalanine
23.8% 0.35g
Threonine
37.6% 0.34g
Tryptophan
40.6% 0.11g
Valine
43.8% 0.47g

Vegan 9. Pistachio and Garlic


image of pistachio
image of garlic

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

A ratio of 10 cloves of garlic (30g) and 2.7 tablespoons of pistachio (21g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of pistachio to garlic will be complete.

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

Table of amino acids of 10 clove garlic and 2.7 tbsp pistachio :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
12.5% 6.2g
Histidine
22.9% 0.14g
Isoleucine
30.5% 0.26g
Leucine
23.2% 0.44g
Lysine
19.1% 0.33g
Methionine
11.6% 0.1g
Phenylalanine
19.5% 0.29g
Threonine
21.6% 0.19g
Tryptophan
28.3% 0.07g
Valine
33% 0.36g

Vegan 10. Spirulina and Garlic


image of spirulina
image of garlic

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

For example, 10 cloves of garlic (30g) and 0.5 tablespoon of spirulina (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:11 for garlic to spirulina by weight.

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

Table of amino acids of 10 clove garlic and 0.5 tbsp spirulina :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
7.7% 3.9g
Histidine
11.2% 0.07g
Isoleucine
20.2% 0.17g
Leucine
13.8% 0.26g
Lysine
10.8% 0.18g
Methionine
7.2% 0.06g
Phenylalanine
10% 0.15g
Threonine
16.4% 0.15g
Tryptophan
19.8% 0.05g
Valine
19.1% 0.21g

Vegan 11. Avocado and Garlic


image of avocado
image of garlic

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

A ratio of 10 cloves of garlic (30g) and 1 avocado (137g) creates a complete protein profile. In fact, any ratio of more than 5:1 of avocado to garlic will be complete.

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

Table of amino acids of 10 clove garlic and 1 fruit avocado :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
9.2% 4.6g
Histidine
15.8% 0.1g
Isoleucine
20.8% 0.18g
Leucine
15.1% 0.29g
Lysine
15.1% 0.26g
Methionine
8.6% 0.07g
Phenylalanine
12.4% 0.19g
Threonine
16.2% 0.15g
Tryptophan
20.9% 0.05g
Valine
21.4% 0.23g

Vegetarian 12. Sour Cream and Garlic


image of sour cream
image of garlic

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

For example, 10 cloves of garlic (30g) and 1.7 tablespoons of sour cream (20g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of sour cream to garlic will be complete.

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

Table of amino acids of 10 clove garlic and 1.7 tbsp sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
4.8% 2.4g
Histidine
8.3% 0.05g
Isoleucine
11.4% 0.1g
Leucine
8.3% 0.16g
Lysine
8% 0.14g
Methionine
4.5% 0.04g
Phenylalanine
5.8% 0.09g
Threonine
8.4% 0.08g
Tryptophan
10.8% 0.03g
Valine
11.7% 0.13g

Vegetarian 13. Caramel and Garlic


image of caramel
image of garlic

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

A ratio of 10 cloves of garlic (30g) and 2.2 tablespoons of caramel (44g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.5 to 1:0.01 for garlic to caramel by weight.

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

Table of amino acids of 10 clove garlic and 2.2 tbsp caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
4.9% 2.4g
Histidine
8.2% 0.05g
Isoleucine
12.1% 0.1g
Leucine
8.3% 0.16g
Lysine
7.8% 0.13g
Methionine
4.6% 0.04g
Phenylalanine
5.8% 0.09g
Threonine
8.5% 0.08g
Tryptophan
7.6% 0.02g
Valine
12.1% 0.13g

Vegetarian 14. Yogurt and Garlic


image of yogurt
image of garlic

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

For example, 10 cloves of garlic (30g) and 1.1 tablespoons of yogurt (17g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:0.03 for garlic to yogurt by weight.

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

Table of amino acids of 10 clove garlic and 1.1 tbsp yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
5% 2.5g
Histidine
7.7% 0.05g
Isoleucine
11.3% 0.1g
Leucine
8% 0.15g
Lysine
7.8% 0.13g
Methionine
4.6% 0.04g
Phenylalanine
5.8% 0.09g
Threonine
7.9% 0.07g
Tryptophan
8.9% 0.02g
Valine
12.5% 0.14g

Vegetarian 15. Mayonnaise and Garlic


image of mayonnaise
image of garlic

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

A ratio of 10 cloves of garlic (30g) and 3.8 tablespoons of mayonnaise (53g) creates a complete protein profile. In fact, any ratio of more than 1.8:1 of mayonnaise to garlic will be complete.

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

Table of amino acids of 10 clove garlic and 3.8 tbsp mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
4.8% 2.4g
Histidine
7.6% 0.05g
Isoleucine
11.6% 0.1g
Leucine
7.6% 0.14g
Lysine
7% 0.12g
Methionine
4.8% 0.04g
Phenylalanine
5.7% 0.09g
Threonine
8.5% 0.08g
Tryptophan
11.1% 0.03g
Valine
11.7% 0.13g


Complete Protein Pairings

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