16 Complete Protein Pairings with Mushroom

Summary:

  • Mushroom contains a moderate amount of protein - about 2.2 grams per cup.
  • However, mushroom provides only 4 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine and phenylalanine.[1]
  • Mushroom pairs well with carrots, chia seeds, pumpkin seeds, spirulina or crimini mushroom to create a complete protein profile. [2] More mushroom 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 mushroom, and found both vegan and vegetarian pairings with mushroom 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 mushroom source

Amount of Protein in Mushroom

A decent source of supplementary protein, a single cup of mushroom contains 2.2 grams of protein, or about 4% of recommended daily values. [1]

To get the adequate amount of protein with mushroom alone, you will need 23 cups of mushroom (1620 grams) for an average female, or 28 cups of mushroom for males. [4] That's about 356 calories, and a lot of mushroom! Supplementing mushroom with food higher in protein is a good idea.

Full nutritional profile for mushroom
USDA Source: Mushrooms, white, raw

Macronutrients in 1 cup (70g) of mushroom:

% of RDV Amount
Calories
0.8% 15 kCal
Carbohydrates
0% -
Total fat
0.4% 0.2 grams
Protein
4.3% 2.2 grams

Essential Amino Acids in Mushroom

Proportionally, mushroom does contain abundant amounts of 4 out of the nine essential amino acids. However, mushroom is a little short on isoleucine, leucine, lysine, methionine and phenylalanine.[1]

To have adequate amounts of all nine essential amino acids with mushroom alone, you will have to eat 40 cups of mushroom (2774 grams) for an average person. [2]

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

The amount of each essential amino acid in 1 cup (70g) of mushroom:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
4.3% 2.163g
Histidine
6.3% 0.04g
Isoleucine
6.2% 0.053g
Leucine
4.4% 0.084g
Lysine
4.4% 0.075g
Methionine
2.5% 0.022g
Phenylalanine
4% 0.06g
Threonine
8.3% 0.075g
Tryptophan
9.4% 0.025g
Valine
15% 0.162g

More Complete Protein with Mushroom

Top vegan pairings with mushroom include:
  1. Carrots
  2. Chia Seeds
  3. Pumpkin Seeds
  4. Spirulina
  5. Crimini Mushroom
  6. Dijon Mustard
  7. Spinach
  8. Pistachio
  9. Yellow Mustard
  10. Avocado
  11. Cashews
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with mushroom. These include:
  1. Sour Cream
  2. Caramel
  3. Mayonnaise
  4. Yogurt

Vegan 1. Carrots and Mushroom


image of carrots
image of mushroom

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

A ratio of 0.8 cup of mushroom (54g) and 2.7 carrots (196g) creates a complete protein profile. In fact, any ratio of more than 4:1 of carrot to mushroom will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.8 cup mushroom and 2.7 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
7% 3.5g
Histidine
17.3% 0.11g
Isoleucine
22.3% 0.19g
Leucine
14% 0.26g
Lysine
14.9% 0.26g
Methionine
6.5% 0.06g
Phenylalanine
11.1% 0.17g
Threonine
48% 0.43g
Tryptophan
16.3% 0.04g
Valine
24.1% 0.26g

Vegan 2. Chia Seeds and Mushroom


image of chia seeds
image of mushroom

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

For example, 1.7 cups of mushroom (117g) and 0.7 ounce of chia seeds (19g) make a complete amino acids profile. In fact, any ratio of more than 0.16:1 of chia seed to mushroom will be complete.

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

Table of amino acids of 1.7 cup mushroom and 0.7 oz chia seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
26.2% 0.17g
Isoleucine
27.6% 0.24g
Leucine
20.9% 0.39g
Lysine
17.8% 0.3g
Methionine
16.9% 0.15g
Phenylalanine
19.3% 0.29g
Threonine
28.5% 0.26g
Tryptophan
46.9% 0.12g
Valine
41.4% 0.45g

Vegan 3. Pumpkin Seeds and Mushroom


image of pumpkin seeds
image of mushroom

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

A ratio of 1.7 cups of mushroom (117g) and 0.3 cup of pumpkin seeds (18g) creates a complete protein profile. In fact, any ratio of more than 0.15:1 of pumpkin seed to mushroom 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 1.7 cup mushroom and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
13.9% 6.9g
Histidine
25.3% 0.16g
Isoleucine
30.3% 0.26g
Leucine
22.4% 0.42g
Lysine
21.9% 0.37g
Methionine
13% 0.11g
Phenylalanine
17.8% 0.27g
Threonine
27.5% 0.25g
Tryptophan
38.3% 0.1g
Valine
49.9% 0.54g

Vegan 4. Spirulina and Mushroom


image of spirulina
image of mushroom

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

For example, 1.4 cups of mushroom (100g) and 1.2 tablespoons of spirulina (8g) make a complete amino acids profile. In fact, any ratio of more than 0.08:1 of spirulina to mushroom will be complete.

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

Table of amino acids of 1.4 cup mushroom and 1.2 tbsp spirulina :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
15.5% 7.7g
Histidine
23% 0.15g
Isoleucine
39% 0.34g
Leucine
27.6% 0.52g
Lysine
20.6% 0.35g
Methionine
14.4% 0.12g
Phenylalanine
20.8% 0.31g
Threonine
38.6% 0.35g
Tryptophan
42.5% 0.11g
Valine
47.8% 0.52g

Vegan 5. Crimini Mushroom and Mushroom


image of crimini mushroom
image of mushroom

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

A ratio of 0.3 cup of mushroom (19g) and 2.5 cups of crimini mushroom (216g) creates a complete protein profile. In fact, any ratio of more than 11:1 of crimini mushroom to mushroom will be complete.

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

Table of amino acids of 0.3 cup mushroom and 2.5 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
12% 6g
Histidine
24.7% 0.16g
Isoleucine
26.6% 0.23g
Leucine
18.7% 0.35g
Lysine
33.1% 0.57g
Methionine
12.8% 0.11g
Phenylalanine
15.2% 0.23g
Threonine
29.4% 0.26g
Tryptophan
49.2% 0.13g
Valine
27.1% 0.29g

Vegan 6. Dijon Mustard and Mushroom


image of dijon mustard
image of mushroom

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

For example, 1.1 cups of mushroom (78g) and 3.7 tablespoons of dijon mustard (22g) make a complete amino acids profile. In fact, any ratio of more than 0.29:1 of dijon mustard to mushroom will be complete.

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

Table of amino acids of 1.1 cup mushroom and 3.7 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
38% 0.24g
Isoleucine
37.5% 0.32g
Leucine
29.4% 0.56g
Lysine
28.8% 0.49g
Methionine
15.3% 0.13g
Phenylalanine
21.9% 0.33g
Threonine
29.9% 0.27g
Tryptophan
32.3% 0.08g
Valine
47.8% 0.52g

Vegan 7. Spinach and Mushroom


image of spinach
image of mushroom

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

A ratio of 1.1 cups of mushroom (78g) and 6.8 cups of spinach (203g) creates a complete protein profile. In fact, any ratio of more than 2.6:1 of spinach to mushroom will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 1.1 cup mushroom and 6.8 cup spinach :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
27.6% 0.17g
Isoleucine
41.5% 0.36g
Leucine
28.9% 0.55g
Lysine
25.5% 0.44g
Methionine
15.3% 0.13g
Phenylalanine
22% 0.33g
Threonine
36.7% 0.33g
Tryptophan
40.8% 0.11g
Valine
46.9% 0.51g

Vegan 8. Pistachio and Mushroom


image of pistachio
image of mushroom

Pistachio is a great source of protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of mushroom.

For example, 0.8 cup of mushroom (58g) and 3.7 tablespoons of pistachio (29g) make a complete amino acids profile. In fact, any ratio of more than 0.49:1 of pistachio to mushroom will be complete.

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

Table of amino acids of 0.8 cup mushroom and 3.7 tbsp pistachio :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
15.7% 7.8g
Histidine
29.6% 0.19g
Isoleucine
37.1% 0.32g
Leucine
29.1% 0.55g
Lysine
23.6% 0.4g
Methionine
14.6% 0.13g
Phenylalanine
25.3% 0.38g
Threonine
29.7% 0.27g
Tryptophan
36.6% 0.1g
Valine
47.2% 0.51g

Vegan 9. Yellow Mustard and Mushroom


image of yellow mustard
image of mushroom

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

A ratio of 1.7 cups of mushroom (117g) and 9 tablespoons of yellow mustard (135g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:4 for mushroom to yellow mustard by weight.

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

Table of amino acids of 1.7 cup mushroom and 9 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.3% 8.7g
Histidine
36.1% 0.23g
Isoleucine
33.2% 0.29g
Leucine
28.3% 0.53g
Lysine
28.2% 0.48g
Methionine
16.1% 0.14g
Phenylalanine
21.2% 0.32g
Threonine
39% 0.35g
Tryptophan
20.4% 0.05g
Valine
48.7% 0.53g

Vegan 10. Avocado and Mushroom


image of avocado
image of mushroom

Avocado is low in protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of mushroom.

For example, 1.3 cups of mushroom (88g) and 2.1 avocado (287g) make a complete amino acids profile. In fact, any ratio of more than 3:1 of avocado to mushroom will be complete.

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

Table of amino acids of 1.3 cup mushroom and 2.1 fruit avocado :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
16.6% 8.3g
Histidine
29.8% 0.19g
Isoleucine
35.4% 0.3g
Leucine
26.9% 0.51g
Lysine
27.1% 0.46g
Methionine
15.5% 0.13g
Phenylalanine
23.3% 0.35g
Threonine
33.3% 0.3g
Tryptophan
39.4% 0.1g
Valine
46.7% 0.5g

Vegan 11. Cashews and Mushroom


image of cashews
image of mushroom

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

A ratio of 1.3 cups of mushroom (88g) and 0.9 ounce of cashews (26g) creates a complete protein profile. In fact, any ratio of more than 0.3:1 of cashew to mushroom will be complete.

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

Table of amino acids of 1.3 cup mushroom and 0.9 oz cashews :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
15% 7.5g
Histidine
27% 0.17g
Isoleucine
31.9% 0.27g
Leucine
26.1% 0.49g
Lysine
19.8% 0.34g
Methionine
14.3% 0.12g
Phenylalanine
21.8% 0.32g
Threonine
30.6% 0.28g
Tryptophan
41% 0.11g
Valine
45.5% 0.49g

Vegetarian 12. Sour Cream and Mushroom


image of sour cream
image of mushroom

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

For example, 2 cups of mushroom (140g) and 0.3 cup of sour cream (67g) make a complete amino acids profile. In fact, any ratio of more than 0.48:1 of sour cream to mushroom will be complete.

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

Table of amino acids of 2 cup mushroom and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
11.9% 6g
Histidine
22.4% 0.14g
Isoleucine
25% 0.22g
Leucine
20.3% 0.38g
Lysine
19.5% 0.33g
Methionine
11.1% 0.1g
Phenylalanine
15% 0.22g
Threonine
27.2% 0.24g
Tryptophan
29.6% 0.08g
Valine
42.1% 0.46g

Vegetarian 13. Caramel and Mushroom


image of caramel
image of mushroom

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

A ratio of 2 cups of mushroom (140g) and 0.4 cup of caramel (148g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:0.26 for mushroom to caramel by weight.

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

Table of amino acids of 2 cup mushroom and 0.4 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
22% 0.14g
Isoleucine
27.7% 0.24g
Leucine
20.1% 0.38g
Lysine
18.9% 0.32g
Methionine
11.4% 0.1g
Phenylalanine
15% 0.22g
Threonine
27.5% 0.25g
Tryptophan
18.8% 0.05g
Valine
43.5% 0.47g

Vegetarian 14. Mayonnaise and Mushroom


image of mayonnaise
image of mushroom

Mayonnaise is low in protein, and is high in isoleucine, leucine, lysine, methionine and phenylalanine, complementing the profile of mushroom.

For example, 2 cups of mushroom (140g) and 1 cup of mayonnaise (229g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of mayonnaise to mushroom will be complete.

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

Table of amino acids of 2 cup mushroom and 1 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
13.1% 6.5g
Histidine
22.1% 0.14g
Isoleucine
29.7% 0.26g
Leucine
20.4% 0.39g
Lysine
18.4% 0.31g
Methionine
14.4% 0.12g
Phenylalanine
16.8% 0.25g
Threonine
30.7% 0.28g
Tryptophan
33.8% 0.09g
Valine
45.8% 0.49g

Vegetarian 15. Yogurt and Mushroom


image of yogurt
image of mushroom

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

A ratio of 2 cups of mushroom (140g) and 4 tablespoons of yogurt (61g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:1.5 for mushroom to yogurt by weight.

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

Table of amino acids of 2 cup mushroom and 4 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12.9% 6.4g
Histidine
20.9% 0.13g
Isoleucine
25.7% 0.22g
Leucine
20.1% 0.38g
Lysine
19.8% 0.34g
Methionine
12.2% 0.11g
Phenylalanine
15.7% 0.23g
Threonine
26.2% 0.24g
Tryptophan
23.5% 0.06g
Valine
46.2% 0.5g


Complete Protein Pairings