16 Complete Protein Pairings with Garlic Powder

Summary:

  • Garlic powder contains a moderate amount of protein - about 0.5 grams per tsp.
  • However, garlic powder provides only 5 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, methionine and threonine.[1]
  • Garlic powder pairs well with carrots, hedge mustard seeds, spirulina, chia seeds or pumpkin seeds to create a complete protein profile. [2] More garlic powder 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 powder, and found both vegan and vegetarian pairings with garlic powder 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 powder source

Amount of Protein in Garlic Powder

A decent source of supplementary protein, a single teaspoon of garlic powder contains 0.5 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with garlic powder alone, you will need 97 teaspoons of garlic powder (302 grams) for an average female, or 117 teaspoons of garlic powder for males. [4] That's about 1000 calories.

Full nutritional profile for garlic powder
USDA Source: Spices, garlic powder

Macronutrients in 1 tsp (3.1g) of garlic powder:

% of RDV Amount
Calories
0.5% 10 kCal
Carbohydrates
0% -
Total fat
0% 0 grams
Protein
1% 0.5 grams

Essential Amino Acids in Garlic Powder

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

To have adequate amounts of all nine essential amino acids with garlic powder alone, you will have to eat 250 teaspoons of garlic powder (775 grams) for an average person. [2]

That's about 157% more garlic powder to compensate for the lack of isoleucine, leucine, methionine and threonine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tsp (3.1g) of garlic powder:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1% 0.513g
Histidine
1.3% 0.008g
Isoleucine
1.5% 0.013g
Leucine
1.2% 0.023g
Lysine
1.4% 0.024g
Methionine
0.4% 0.003g
Phenylalanine
1.1% 0.016g
Threonine
1.3% 0.012g
Tryptophan
1.4% 0.004g
Valine
1.9% 0.021g

More Complete Protein with Garlic Powder

Top vegan pairings with garlic powder include:
  1. Carrots
  2. Hedge Mustard Seeds
  3. Spirulina
  4. Chia Seeds
  5. Pumpkin Seeds
  6. Lotus Seeds
  7. Spinach
  8. Poppy Seeds
  9. Cashews
  10. Flaxseeds
  11. Pistachio
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with garlic powder. These include:
  1. Sour Cream
  2. Mayonnaise
  3. Whipping Cream
  4. Unsalted Butter

Vegan 1. Carrots and Garlic Powder


image of carrots
image of garlic powder

Low in protein, carrot is high in isoleucine, leucine, methionine and threonine, which is complementary to garlic powder.

A ratio of 2 teaspoons of garlic powder (6g) and 2.6 carrots (188g) creates a complete protein profile. In fact, any ratio of more than 30:1 of carrot to garlic powder will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2 tsp garlic powder and 2.6 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.6% 2.8g
Histidine
14.5% 0.09g
Isoleucine
19.8% 0.17g
Leucine
12.6% 0.24g
Lysine
13.9% 0.24g
Methionine
5.2% 0.04g
Phenylalanine
9.9% 0.15g
Threonine
42.5% 0.38g
Tryptophan
11.6% 0.03g
Valine
15.9% 0.17g

Vegan 2. Hedge Mustard Seeds and Garlic Powder


image of hedge mustard seeds
image of garlic powder

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

For example, 5 teaspoons of garlic powder (16g) and 0.3 cup of hedge mustard seeds (21g) make a complete amino acids profile. In fact, any ratio of more than 1.3:1 of hedge mustard seed to garlic powder will be complete.

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

Table of amino acids of 5 tsp garlic powder and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
10.1% 5.1g
Histidine
17.1% 0.11g
Isoleucine
23.1% 0.2g
Leucine
19.5% 0.37g
Lysine
16.7% 0.29g
Methionine
9.5% 0.08g
Phenylalanine
13.6% 0.2g
Threonine
22.3% 0.2g
Tryptophan
28.3% 0.07g
Valine
23.1% 0.25g

Vegan 3. Spirulina and Garlic Powder


image of spirulina
image of garlic powder

A great source of protein, spirulina is high in isoleucine, leucine, methionine and threonine, which is complementary to garlic powder.

A ratio of 5 teaspoons of garlic powder (16g) and 1.5 tablespoons of spirulina (10g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of spirulina to garlic powder will be complete.

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

Table of amino acids of 5 tsp garlic powder and 1.5 tbsp spirulina :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
24.5% 0.15g
Isoleucine
46.5% 0.4g
Leucine
33.4% 0.63g
Lysine
25.5% 0.44g
Methionine
16% 0.14g
Phenylalanine
25% 0.37g
Threonine
41% 0.37g
Tryptophan
44.7% 0.12g
Valine
43.6% 0.47g

Vegan 4. Chia Seeds and Garlic Powder


image of chia seeds
image of garlic powder

Chia seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, methionine and threonine, complementing the profile of garlic powder.

For example, 10 teaspoons of garlic powder (31g) and 0.7 ounce of chia seeds (20g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of chia seed to garlic powder will be complete.

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

Table of amino acids of 10 tsp garlic powder and 0.7 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
16.8% 8.4g
Histidine
29.5% 0.19g
Isoleucine
33.2% 0.29g
Leucine
26.2% 0.5g
Lysine
25.1% 0.43g
Methionine
17.5% 0.15g
Phenylalanine
24.3% 0.36g
Threonine
28.4% 0.26g
Tryptophan
47.5% 0.12g
Valine
36.4% 0.39g

Vegan 5. Pumpkin Seeds and Garlic Powder


image of pumpkin seeds
image of garlic powder

A reasonable source of supplementary protein, pumpkin seed is high in isoleucine, leucine, methionine and threonine, which is complementary to garlic powder.

A ratio of 5 teaspoons of garlic powder (16g) and 0.3 cup of pumpkin seeds (20g) creates a complete protein profile. In fact, any ratio of more than 1.3:1 of pumpkin seed to garlic powder 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 5 tsp garlic powder and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
12.5% 6.3g
Histidine
22.8% 0.14g
Isoleucine
29.6% 0.25g
Leucine
22.6% 0.43g
Lysine
23.1% 0.4g
Methionine
11.7% 0.1g
Phenylalanine
17.8% 0.27g
Threonine
21.6% 0.19g
Tryptophan
32.3% 0.08g
Valine
37.1% 0.4g

Vegan 6. Lotus Seeds and Garlic Powder


image of lotus seeds
image of garlic powder

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

For example, 2 teaspoons of garlic powder (6g) and 1.5 cups of lotus seeds (48g) make a complete amino acids profile. In fact, any ratio of more than 8:1 of lotus seed to garlic powder will be complete.

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

Table of amino acids of 2 tsp garlic powder and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16.9% 8.4g
Histidine
35.4% 0.22g
Isoleucine
45.7% 0.39g
Leucine
33.3% 0.63g
Lysine
30.5% 0.52g
Methionine
15.7% 0.14g
Phenylalanine
26.9% 0.4g
Threonine
42.5% 0.38g
Tryptophan
43.6% 0.11g
Valine
47.9% 0.52g

Vegan 7. Spinach and Garlic Powder


image of spinach
image of garlic powder

A reasonable source of supplementary protein, spinach is high in isoleucine, leucine, methionine and threonine, which is complementary to garlic powder.

A ratio of 3.3 teaspoons of garlic powder (10g) and 7.5 cups of spinach (224g) creates a complete protein profile. In fact, any ratio of more than 22:1 of spinach to garlic powder will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 3.3 tsp garlic powder and 7.5 cup spinach :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
16.3% 8.1g
Histidine
27.1% 0.17g
Isoleucine
43.3% 0.37g
Leucine
30.5% 0.58g
Lysine
27.5% 0.47g
Methionine
15.1% 0.13g
Phenylalanine
23.1% 0.34g
Threonine
34.8% 0.31g
Tryptophan
38.4% 0.1g
Valine
39.9% 0.43g

Vegan 8. Poppy Seeds and Garlic Powder


image of poppy seeds
image of garlic powder

Poppy seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, methionine and threonine, complementing the profile of garlic powder.

For example, 10 teaspoons of garlic powder (31g) and 3.6 tablespoons of poppy seeds (30g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of poppy seed to garlic powder will be complete.

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

Table of amino acids of 10 tsp garlic powder and 3.6 tbsp poppy seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
21.1% 10.5g
Histidine
35.4% 0.22g
Isoleucine
43.5% 0.37g
Leucine
32.9% 0.62g
Lysine
30.6% 0.52g
Methionine
21.5% 0.19g
Phenylalanine
26.2% 0.39g
Threonine
35.8% 0.32g
Tryptophan
35.6% 0.09g
Valine
49.6% 0.54g

Vegan 9. Cashews and Garlic Powder


image of cashews
image of garlic powder

A reasonable source of supplementary protein, cashew is high in isoleucine, leucine, methionine and threonine, which is complementary to garlic powder.

A ratio of 5 teaspoons of garlic powder (16g) and 1.2 ounces of cashews (34g) creates a complete protein profile. In fact, any ratio of more than 2.2:1 of cashew to garlic powder will be complete.

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

Table of amino acids of 5 tsp garlic powder and 1.2 oz cashews :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.5% 8.7g
Histidine
31% 0.2g
Isoleucine
38.5% 0.33g
Leucine
32.4% 0.61g
Lysine
25.3% 0.43g
Methionine
16.3% 0.14g
Phenylalanine
27.1% 0.4g
Threonine
32.4% 0.29g
Tryptophan
44.7% 0.12g
Valine
43.9% 0.47g

Vegan 10. Flaxseeds and Garlic Powder


image of flaxseeds
image of garlic powder

Flaxseed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, methionine and threonine, complementing the profile of garlic powder.

For example, 5 teaspoons of garlic powder (16g) and 3 tablespoons of flaxseeds (31g) make a complete amino acids profile. In fact, any ratio of more than 2:1 of flaxseed to garlic powder will be complete.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 5 tsp garlic powder and 3 tbsp flaxseeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
16.6% 8.3g
Histidine
29.9% 0.19g
Isoleucine
40.1% 0.35g
Leucine
26.4% 0.5g
Lysine
22.8% 0.39g
Methionine
15.5% 0.13g
Phenylalanine
25.6% 0.38g
Threonine
33.1% 0.3g
Tryptophan
42.9% 0.11g
Valine
40.7% 0.44g

Vegan 11. Pistachio and Garlic Powder


image of pistachio
image of garlic powder

A great source of protein, pistachio is high in isoleucine, leucine, methionine and threonine, which is complementary to garlic powder.

A ratio of 2.5 teaspoons of garlic powder (8g) and 0.3 cup of pistachio (32g) creates a complete protein profile. In fact, any ratio of more than 4:1 of pistachio to garlic powder will be complete.

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

Table of amino acids of 2.5 tsp garlic powder and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
15.9% 8g
Histidine
30.2% 0.19g
Isoleucine
39.1% 0.34g
Leucine
31.2% 0.59g
Lysine
25.6% 0.44g
Methionine
14.8% 0.13g
Phenylalanine
27.1% 0.4g
Threonine
28.4% 0.26g
Tryptophan
35.5% 0.09g
Valine
43.2% 0.47g

Vegetarian 12. Sour Cream and Garlic Powder


image of sour cream
image of garlic powder

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

For example, 10 teaspoons of garlic powder (31g) and 0.6 cup of sour cream (123g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of sour cream to garlic powder will be complete.

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

Table of amino acids of 10 tsp garlic powder and 0.6 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
16.3% 8.1g
Histidine
31% 0.19g
Isoleucine
38.3% 0.33g
Leucine
33% 0.62g
Lysine
33.8% 0.58g
Methionine
15.2% 0.13g
Phenylalanine
23.9% 0.36g
Threonine
32.3% 0.29g
Tryptophan
34.3% 0.09g
Valine
41.4% 0.45g

Vegetarian 13. Mayonnaise and Garlic Powder


image of mayonnaise
image of garlic powder

Low in protein, mayonnaise is high in isoleucine, leucine, methionine and threonine, which is complementary to garlic powder.

A ratio of 10 teaspoons of garlic powder (31g) and 1.1 cups of mayonnaise (245g) creates a complete protein profile. In fact, any ratio of more than 8:1 of mayonnaise to garlic powder will be complete.

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

Table of amino acids of 10 tsp garlic powder and 1.1 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
15% 7.5g
Histidine
23% 0.15g
Isoleucine
33.4% 0.29g
Leucine
24.2% 0.46g
Lysine
24.2% 0.41g
Methionine
14% 0.12g
Phenylalanine
20.3% 0.3g
Threonine
27.8% 0.25g
Tryptophan
30.4% 0.08g
Valine
35.9% 0.39g

Vegetarian 14. Whipping Cream and Garlic Powder


image of whipping cream
image of garlic powder

Whipping cream is a reasonable source of supplementary protein, and is high in isoleucine, leucine, methionine and threonine, complementing the profile of garlic powder.

For example, 5 teaspoons of garlic powder (16g) and 1.4 cups of whipping cream (84g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of whipping cream to garlic powder will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized

Table of amino acids of 5 tsp garlic powder and 1.4 cup whipping cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
10.5% 5.2g
Histidine
18% 0.11g
Isoleucine
26.3% 0.23g
Leucine
19.8% 0.37g
Lysine
19.4% 0.33g
Methionine
9.8% 0.08g
Phenylalanine
14.1% 0.21g
Threonine
19.8% 0.18g
Tryptophan
21.7% 0.06g
Valine
26.1% 0.28g

Vegetarian 15. Unsalted Butter and Garlic Powder


image of unsalted butter
image of garlic powder

Low in protein, unsalted butter is high in isoleucine, leucine, methionine and threonine, which is complementary to garlic powder.

A ratio of 5 teaspoons of garlic powder (16g) and 1.4 cups of unsalted butter (326g) creates a complete protein profile. In fact, any ratio of more than 21:1 of unsalted butter to garlic powder will be complete.

Full nutritional profile for unsalted butter
USDA Source: Butter, without salt

Table of amino acids of 5 tsp garlic powder and 1.4 cup unsalted butter :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
10.7% 5.3g
Histidine
18.4% 0.12g
Isoleucine
26.8% 0.23g
Leucine
20.3% 0.38g
Lysine
19.7% 0.34g
Methionine
9.9% 0.09g
Phenylalanine
14.4% 0.21g
Threonine
20.2% 0.18g
Tryptophan
22.2% 0.06g
Valine
26.8% 0.29g


Complete Protein Pairings

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