16 Complete Protein Pairings with Leeks

Summary:

  • Leek is low in protein - about 1.3 grams per leek.
  • In addition, leek provides only 7 of the 9 essential amino acids sufficiently - it is a little low on methionine and valine.[1]
  • Leek pairs well with brazil nut, pumpkin seeds, pili nut, carrots or nori to create a complete protein profile. [2] More leek 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 leeks, and found both vegan and vegetarian pairings with leeks 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 leeks source

Amount of Protein in Leeks

Relatively low in protein, a single leek contains 1.3 grams of protein, or about 3% of recommended daily values. [1]

To get the adequate amount of protein with leeks alone, you will need 37 leeks (3330 grams) for an average female, or 45 leeks for males. [4] That's over 2030 calories, and a lot of leek! Pairing leek with a richer protein source is a good idea.

Full nutritional profile for leeks
USDA Source: Leeks, (bulb and lower leaf-portion), raw

Macronutrients in 1 leek (89g) of leeks:

% of RDV Amount
Calories
2.7% 54 kCal
Carbohydrates
0% -
Total fat
0.4% 0.3 grams
Protein
2.7% 1.3 grams

Essential Amino Acids in Leeks

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

To have adequate amounts of all nine essential amino acids with leek alone, you will have to eat 54 leeks (4778 grams) for an average person. [2]

That's about 43% more leek to compensate for the lack of methionine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 leek (89g) of leeks:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2.7% 1.335g
Histidine
3.5% 0.022g
Isoleucine
5.4% 0.046g
Leucine
4.5% 0.085g
Lysine
4.1% 0.069g
Methionine
1.9% 0.016g
Phenylalanine
3.3% 0.049g
Threonine
6.2% 0.056g
Tryptophan
4.1% 0.011g
Valine
4.6% 0.05g

More Complete Protein with Leeks

Top vegan pairings with leeks include:
  1. Brazil Nut
  2. Pumpkin Seeds
  3. Pili Nut
  4. Carrots
  5. Nori
  6. Chia Seeds
  7. Sesame Seeds
  8. Poppy Seeds
  9. Wild Rice
  10. Hemp Seeds
  11. White Rice
  12. Hedge Mustard Seeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with leeks. These include:
  1. Mayonnaise
  2. Yogurt
  3. Sour Cream
  4. Caramel

Vegan 1. Brazil Nut and Leeks


image of brazil nut
image of leeks

A reasonable source of supplementary protein, brazil nut is high in methionine and valine, which is complementary to leek.

A ratio of 5 leeks (445g) and 0.7 tablespoon of brazil nut (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for leek to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Table of amino acids of 5 leek leeks and 0.7 tbsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
14.9% 7.5g
Histidine
21.3% 0.13g
Isoleucine
30.3% 0.26g
Leucine
26.1% 0.49g
Lysine
21.9% 0.37g
Methionine
16.6% 0.14g
Phenylalanine
18.8% 0.28g
Threonine
33.4% 0.3g
Tryptophan
23.4% 0.06g
Valine
27% 0.29g

Vegan 2. Pumpkin Seeds and Leeks


image of pumpkin seeds
image of leeks

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

For example, 3.3 leeks (297g) and 3.7 tablespoons of pumpkin seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:15 for leek 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 3.3 leek leeks and 3.7 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
24% 0.15g
Isoleucine
34.5% 0.3g
Leucine
27.5% 0.52g
Lysine
25.6% 0.44g
Methionine
13.4% 0.12g
Phenylalanine
20.2% 0.3g
Threonine
32.1% 0.29g
Tryptophan
32.4% 0.08g
Valine
36% 0.39g

Vegan 3. Pili Nut and Leeks


image of pili nut
image of leeks

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

A ratio of 5 leeks (445g) and 1.6 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 leek to pili nut by weight.

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

Table of amino acids of 5 leek leeks and 1.6 tbsp pili nut :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
16% 8g
Histidine
22.6% 0.14g
Isoleucine
33.7% 0.29g
Leucine
28.3% 0.54g
Lysine
22.9% 0.39g
Methionine
14.9% 0.13g
Phenylalanine
20.5% 0.3g
Threonine
36.6% 0.33g
Tryptophan
29.3% 0.08g
Valine
30.9% 0.33g

Vegan 4. Carrots and Leeks


image of carrots
image of leeks

Carrot is low in protein, and is high in methionine and valine, complementing the profile of leek.

For example, 1.7 leeks (148g) and 2.4 carrots (176g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of carrot to leek will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.7 leek leeks and 2.4 large carrots :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
7.7% 3.9g
Histidine
17% 0.11g
Isoleucine
24.7% 0.21g
Leucine
17% 0.32g
Lysine
17.1% 0.29g
Methionine
7.2% 0.06g
Phenylalanine
12.7% 0.19g
Threonine
47.7% 0.43g
Tryptophan
15% 0.04g
Valine
18.9% 0.2g

Vegan 5. Nori and Leeks


image of nori
image of leeks

A reasonable source of supplementary protein, nori is high in methionine and valine, which is complementary to leek.

A ratio of 5 leeks (445g) and 19.8 sheets of nori (52g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:0.21 for leek to nori by weight.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

Table of amino acids of 5 leek leeks and 19.8 sheet nori :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
19.3% 9.7g
Histidine
29.1% 0.18g
Isoleucine
42.4% 0.37g
Leucine
36.3% 0.69g
Lysine
27% 0.46g
Methionine
18% 0.16g
Phenylalanine
25.9% 0.39g
Threonine
44.4% 0.4g
Tryptophan
29.1% 0.08g
Valine
42.3% 0.46g

Vegan 6. Chia Seeds and Leeks


image of chia seeds
image of leeks

Chia seed is a reasonable source of supplementary protein, and is high in methionine and valine, complementing the profile of leek.

For example, 5 leeks (445g) and 0.3 ounce of chia seeds (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:4 for leek to chia seed by weight.

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

Table of amino acids of 5 leek leeks and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16.1% 8.1g
Histidine
24.7% 0.16g
Isoleucine
34.7% 0.3g
Leucine
28.6% 0.54g
Lysine
25% 0.43g
Methionine
15% 0.13g
Phenylalanine
22.1% 0.33g
Threonine
37.7% 0.34g
Tryptophan
34.5% 0.09g
Valine
30.4% 0.33g

Vegan 7. Sesame Seeds and Leeks


image of sesame seeds
image of leeks

A reasonable source of supplementary protein, sesame seed is high in methionine and valine, which is complementary to leek.

A ratio of 5 leeks (445g) and 1 tablespoon of sesame seeds (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for leek to sesame seed by weight.

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

Table of amino acids of 5 leek leeks and 1 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
16.5% 8.3g
Histidine
25.1% 0.16g
Isoleucine
34.8% 0.3g
Leucine
29% 0.55g
Lysine
23.3% 0.4g
Methionine
15.4% 0.13g
Phenylalanine
22.1% 0.33g
Threonine
38.5% 0.35g
Tryptophan
33.9% 0.09g
Valine
31.3% 0.34g

Vegan 8. Poppy Seeds and Leeks


image of poppy seeds
image of leeks

Poppy seed is a reasonable source of supplementary protein, and is high in methionine and valine, complementing the profile of leek.

For example, 5 leeks (445g) and 4.5 teaspoons of poppy seeds (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:6 for leek to poppy seed by weight.

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

Table of amino acids of 5 leek leeks and 4.5 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
27.1% 0.17g
Isoleucine
38.9% 0.33g
Leucine
31.4% 0.59g
Lysine
27.3% 0.47g
Methionine
16.7% 0.14g
Phenylalanine
22.8% 0.34g
Threonine
40.7% 0.37g
Tryptophan
29.4% 0.08g
Valine
35.9% 0.39g

Vegan 9. Wild Rice and Leeks


image of wild rice
image of leeks

A reasonable source of supplementary protein, wild rice is high in methionine and valine, which is complementary to leek.

A ratio of 5 leeks (445g) and 0.3 cup of wild rice (49g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:0.01 for leek to wild rice by weight.

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

Table of amino acids of 5 leek leeks and 0.3 cup wild rice :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.3% 8.6g
Histidine
25.8% 0.16g
Isoleucine
36.4% 0.31g
Leucine
29.8% 0.56g
Lysine
25.2% 0.43g
Methionine
16.1% 0.14g
Phenylalanine
22.8% 0.34g
Threonine
38.1% 0.34g
Tryptophan
29.8% 0.08g
Valine
33.6% 0.36g

Vegan 10. Hemp Seeds and Leeks


image of hemp seeds
image of leeks

Hemp seed is a great source of protein, and is high in methionine and valine, complementing the profile of leek.

For example, 5 leeks (445g) and 0.6 tablespoon of hemp seeds (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for leek to hemp seed by weight.

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

Table of amino acids of 5 leek leeks and 0.6 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
17.3% 8.7g
Histidine
27.3% 0.17g
Isoleucine
36.3% 0.31g
Leucine
29.8% 0.56g
Lysine
25% 0.43g
Methionine
16.1% 0.14g
Phenylalanine
22.5% 0.34g
Threonine
40% 0.36g
Tryptophan
29.5% 0.08g
Valine
33.4% 0.36g

Vegan 11. White Rice and Leeks


image of white rice
image of leeks

A reasonable source of supplementary protein, white rice is high in methionine and valine, which is complementary to leek.

A ratio of 5 leeks (445g) and 0.8 cup of white rice (151g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.34 to 1:0.02 for leek to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Table of amino acids of 5 leek leeks and 0.8 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
20.5% 10.3g
Histidine
31.1% 0.2g
Isoleucine
45% 0.39g
Leucine
38.4% 0.72g
Lysine
27.9% 0.48g
Methionine
19.1% 0.16g
Phenylalanine
29.3% 0.44g
Threonine
45.4% 0.41g
Tryptophan
36.9% 0.1g
Valine
43.3% 0.47g

Vegan 12. Hedge Mustard Seeds and Leeks


image of hedge mustard seeds
image of leeks

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

For example, 5 leeks (445g) and 0.3 cup of hedge mustard seeds (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:10 for leek 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 5 leek leeks and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
19% 9.5g
Histidine
29.6% 0.19g
Isoleucine
44.4% 0.38g
Leucine
37.7% 0.71g
Lysine
31.2% 0.53g
Methionine
17.7% 0.15g
Phenylalanine
25.5% 0.38g
Threonine
48.9% 0.44g
Tryptophan
44.2% 0.11g
Valine
38.2% 0.41g

Vegetarian 13. Mayonnaise and Leeks


image of mayonnaise
image of leeks

Low in protein, mayonnaise is high in methionine and valine, which is complementary to leek.

A ratio of 5 leeks (445g) and 0.6 cup of mayonnaise (137g) creates a complete protein profile. In fact, any ratio of more than 0.31:1 of mayonnaise to leek will be complete.

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

Table of amino acids of 5 leek leeks and 0.6 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16% 8g
Histidine
23.3% 0.15g
Isoleucine
37.3% 0.32g
Leucine
29.5% 0.56g
Lysine
26.1% 0.45g
Methionine
14.9% 0.13g
Phenylalanine
21.7% 0.32g
Threonine
39.5% 0.36g
Tryptophan
29.5% 0.08g
Valine
32.5% 0.35g

Vegetarian 14. Yogurt and Leeks


image of yogurt
image of leeks

Yogurt is a reasonable source of supplementary protein, and is high in methionine and valine, complementing the profile of leek.

For example, 5 leeks (445g) and 3.8 tablespoons of yogurt (58g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.04 for leek to yogurt by weight.

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

Table of amino acids of 5 leek leeks and 3.8 tbsp yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
25.6% 0.16g
Isoleucine
39.7% 0.34g
Leucine
33.3% 0.63g
Lysine
30.8% 0.53g
Methionine
16.2% 0.14g
Phenylalanine
23.8% 0.35g
Threonine
40.3% 0.36g
Tryptophan
25% 0.07g
Valine
38.5% 0.42g

Vegetarian 15. Sour Cream and Leeks


image of sour cream
image of leeks

A reasonable source of supplementary protein, sour cream is high in methionine and valine, which is complementary to leek.

A ratio of 5 leeks (445g) and 0.4 cup of sour cream (69g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:31 for leek to sour cream by weight.

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

Table of amino acids of 5 leek leeks and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
16.7% 8.4g
Histidine
27.7% 0.17g
Isoleucine
40% 0.34g
Leucine
34.4% 0.65g
Lysine
31.4% 0.54g
Methionine
15.6% 0.13g
Phenylalanine
23.7% 0.35g
Threonine
42% 0.38g
Tryptophan
31.7% 0.08g
Valine
35.5% 0.38g

Vegetarian 16. Caramel and Leeks


image of caramel
image of leeks

Caramel is low in protein, and is high in methionine and valine, complementing the profile of leek.

For example, 5 leeks (445g) and 0.5 cup of caramel (153g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.34 to 1:0.01 for leek to caramel by weight.

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

Table of amino acids of 5 leek leeks and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
17% 8.5g
Histidine
27.4% 0.17g
Isoleucine
42.7% 0.37g
Leucine
34.2% 0.65g
Lysine
30.7% 0.53g
Methionine
15.9% 0.14g
Phenylalanine
23.7% 0.35g
Threonine
42.3% 0.38g
Tryptophan
20.5% 0.05g
Valine
36.9% 0.4g


Complete Protein Pairings

Food item missing
Go

Recent