16 Complete Protein Pairings with Miso

Summary:

• Miso is high in protein - about 2.2 grams per tbsp.
• However, miso provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.^[1]
• Miso pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. ^[2] More miso pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Miso (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 great source of protein, a single tablespoon of miso contains 2.2 grams of protein, or about 4% of recommended daily values. ^[1]

To get the adequate amount of protein with miso alone, you will need 23 tablespoons of miso (391 grams) for an average female, or 28 tablespoons of miso for males. ^[4] That's about 774 calories.

Full nutritional profile for miso
USDA Source: Miso

Macronutrients in 1 tbsp (17g) of miso:

Miso contains abundant amounts of 7 out of the nine essential amino acids. Proportionally, miso is a little short on lysine and methionine.^[1]

To have adequate amounts of all nine essential amino acids with miso alone, you will have to eat 39 tablespoons of miso (667 grams) for an average person. ^[2]

That's about 71% more miso to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tbsp (17g) of miso:

1. Carrots
2. Crimini Mushroom
3. Pumpkin Seeds
4. Chia Seeds
5. Hedge Mustard Seeds
6. Yellow Mustard
7. Dijon Mustard
8. Avocado
9. Wheat Germ
10. Chestnut
11. Lotus Seeds

1. Sour Cream
2. Caramel
3. Yogurt
4. Mayonnaise

Low in protein, carrot is high in lysine and methionine, which is complementary to miso.

A ratio of 0.8 tablespoon of miso (13g) and 2.7 carrots (195g) creates a complete protein profile. In fact, any ratio of more than 15:1 of carrot to miso will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

For example, 1 tablespoon of miso (17g) and 1.9 cups of crimini mushroom (162g) make a complete amino acids profile. In fact, any ratio of more than 10:1 of crimini mushroom to miso will be complete.

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

A reasonable source of supplementary protein, pumpkin seed is high in lysine and methionine, which is complementary to miso.

A ratio of 2 tablespoons of miso (34g) and 0.3 cup of pumpkin seeds (22g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of pumpkin seed to miso will be complete.

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

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

For example, 2 tablespoons of miso (34g) and 0.5 ounce of chia seeds (15g) make a complete amino acids profile. In fact, any ratio of more than 0.44:1 of chia seed to miso will be complete.

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

A reasonable source of supplementary protein, hedge mustard seed is high in lysine and methionine, which is complementary to miso.

A ratio of 2 tablespoons of miso (34g) and 0.3 cup of hedge mustard seeds (22g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of hedge mustard seed to miso will be complete.

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

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of miso.

For example, 2 tablespoons of miso (34g) and 0.7 cup of yellow mustard (162g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:5 to 1:16 for miso to yellow mustard by weight.

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

A great source of protein, dijon mustard is high in lysine and methionine, which is complementary to miso.

A ratio of 1.3 tablespoons of miso (21g) and 4.1 tablespoons of dijon mustard (25g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of dijon mustard to miso will be complete.

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

Avocado is low in protein, and is high in lysine and methionine, complementing the profile of miso.

For example, 1.4 tablespoons of miso (24g) and 2.4 avocado (326g) make a complete amino acids profile. In fact, any ratio of more than 13:1 of avocado to miso will be complete.

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

A great source of protein, wheat germ is high in lysine and methionine, which is complementary to miso.

A ratio of 1.7 tablespoons of miso (28g) and 3.5 tablespoons of wheat germ (25g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of wheat germ to miso will be complete.

Full nutritional profile for wheat germ
USDA Source: Wheat germ, crude

Chestnut is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of miso.

For example, 2.5 tablespoons of miso (43g) and 0.9 cup of chestnut (133g) make a complete amino acids profile. In fact, any ratio of more than 3:1 of chestnut to miso will be complete.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

A reasonable source of supplementary protein, lotus seed is high in lysine and methionine, which is complementary to miso.

A ratio of 0.7 tablespoon of miso (12g) and 1.4 cups of lotus seeds (46g) creates a complete protein profile. In fact, any ratio of more than 4:1 of lotus seed to miso will be complete.

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

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

For example, 2.5 tablespoons of miso (43g) and 0.4 cup of sour cream (83g) make a complete amino acids profile. In fact, any ratio of more than 2:1 of sour cream to miso will be complete.

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

Low in protein, caramel is high in lysine and methionine, which is complementary to miso.

A ratio of 2.5 tablespoons of miso (43g) and 0.6 cup of caramel (184g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:4 to 1:1 for miso to caramel by weight.

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

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

For example, 2.5 tablespoons of miso (43g) and 0.3 cup of yogurt (70g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.6 to 1:5 for miso to yogurt by weight.

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

Low in protein, mayonnaise is high in lysine and methionine, which is complementary to miso.

A ratio of 2.5 tablespoons of miso (43g) and 0.7 cup of mayonnaise (165g) creates a complete protein profile. In fact, any ratio of more than 4:1 of mayonnaise to miso will be complete.

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