16 Complete Protein Pairings with Onion

Summary:

  • Onion is low in protein - about 1.7 grams per large.
  • In addition, onion provides only 1 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.[1]
  • Onion pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or lotus seeds to create a complete protein profile. [2] More onion 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 onion, and found both vegan and vegetarian pairings with onion 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 onion source

Amount of Protein in Onion

Relatively low in protein, a single onion contains 1.7 grams of protein, or about 3% of recommended daily values. [1]

To get the adequate amount of protein with onion alone, you will need 30 onion (4550 grams) for an average female, or 36 onion for males. [4] That's over 1820 calories, and a lot of onion! Pairing onion with a richer protein source is a good idea.

Full nutritional profile for onion
USDA Source: Onions, raw

Macronutrients in 1 large (150g) of onion:

% of RDV Amount
Calories
3% 60 kCal
Carbohydrates
0% -
Total fat
0.2% 0.2 grams
Protein
3.3% 1.7 grams

Essential Amino Acids in Onion

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

To have adequate amounts of all nine essential amino acids with onion alone, you will have to eat 287 onion (43000 grams) for an average person. [2]

That's about 845% more onion to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 large (150g) of onion:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
3.3% 1.65g
Histidine
3.3% 0.021g
Isoleucine
2.4% 0.021g
Leucine
2% 0.038g
Lysine
3.4% 0.059g
Methionine
0.3% 0.003g
Phenylalanine
2.5% 0.038g
Threonine
3.5% 0.032g
Tryptophan
8.1% 0.021g
Valine
2.9% 0.032g

More Complete Protein with Onion

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

Vegan 1. Carrots and Onion


image of carrots
image of onion

Low in protein, carrot is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to onion.

A ratio of 0.5 onion (71g) and 3.1 carrots (220g) creates a complete protein profile. In fact, any ratio of more than 3:1 of carrot to onion will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.5 large onion and 3.1 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.7% 2.8g
Histidine
15.6% 0.1g
Isoleucine
20.9% 0.18g
Leucine
12.8% 0.24g
Lysine
14.6% 0.25g
Methionine
5.3% 0.05g
Phenylalanine
10.2% 0.15g
Threonine
48.4% 0.44g
Tryptophan
14% 0.04g
Valine
15.4% 0.17g

Vegan 2. Hedge Mustard Seeds and Onion


image of hedge mustard seeds
image of onion

Hedge mustard seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of onion.

For example, 1.7 onion (250g) and 0.5 cup of hedge mustard seeds (34g) make a complete amino acids profile. In fact, any ratio of more than 0.14:1 of hedge mustard seed to onion will be complete.

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

Table of amino acids of 1.7 large onion and 0.5 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.7% 6.9g
Histidine
23% 0.14g
Isoleucine
29.6% 0.25g
Leucine
25.4% 0.48g
Lysine
21.6% 0.37g
Methionine
12.8% 0.11g
Phenylalanine
17.4% 0.26g
Threonine
31.7% 0.29g
Tryptophan
48% 0.12g
Valine
26.9% 0.29g

Vegan 3. Pumpkin Seeds and Onion


image of pumpkin seeds
image of onion

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

A ratio of 1.4 onion (214g) and 0.4 cup of pumpkin seeds (28g) creates a complete protein profile. In fact, any ratio of more than 0.13:1 of pumpkin seed to onion 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 1.4 large onion and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
15.1% 7.6g
Histidine
27.7% 0.17g
Isoleucine
34.6% 0.3g
Leucine
26.1% 0.49g
Lysine
27.6% 0.47g
Methionine
14.1% 0.12g
Phenylalanine
21% 0.31g
Threonine
26.2% 0.24g
Tryptophan
46.7% 0.12g
Valine
42.8% 0.46g

Vegan 4. Chia Seeds and Onion


image of chia seeds
image of onion

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

For example, 1.4 onion (214g) and 0.8 ounce of chia seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 0.1:1 of chia seed to onion will be complete.

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

Table of amino acids of 1.4 large onion and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
11.9% 6g
Histidine
23.2% 0.15g
Isoleucine
23.8% 0.2g
Leucine
18.7% 0.35g
Lysine
17.3% 0.3g
Methionine
15.5% 0.13g
Phenylalanine
18.5% 0.28g
Threonine
22.2% 0.2g
Tryptophan
48.2% 0.13g
Valine
23.4% 0.25g

Vegan 5. Lotus Seeds and Onion


image of lotus seeds
image of onion

A reasonable source of supplementary protein, lotus seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to onion.

A ratio of 0.4 onion (65g) and 1.6 cups of lotus seeds (51g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of lotus seed to onion will be complete.

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

Table of amino acids of 0.4 large onion and 1.6 cup lotus seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
36.5% 0.23g
Isoleucine
46.6% 0.4g
Leucine
33.8% 0.64g
Lysine
31% 0.53g
Methionine
16.1% 0.14g
Phenylalanine
27.5% 0.41g
Threonine
44.1% 0.4g
Tryptophan
47% 0.12g
Valine
48.3% 0.52g

Vegan 6. Spirulina and Onion


image of spirulina
image of onion

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

For example, 1.1 onion (167g) and 1.6 tablespoons of spirulina (11g) make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of spirulina to onion will be complete.

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

Table of amino acids of 1.1 large onion and 1.6 tbsp spirulina :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16.8% 8.4g
Histidine
23.4% 0.15g
Isoleucine
45.3% 0.39g
Leucine
32.1% 0.61g
Lysine
24% 0.41g
Methionine
15.7% 0.13g
Phenylalanine
24.1% 0.36g
Threonine
41.6% 0.37g
Tryptophan
49.9% 0.13g
Valine
40.4% 0.44g

Vegan 7. Dijon Mustard and Onion


image of dijon mustard
image of onion

A great source of protein, dijon mustard is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to onion.

A ratio of 0.9 onion (136g) and 5.5 tablespoons of dijon mustard (33g) creates a complete protein profile. In fact, any ratio of more than 0.24:1 of dijon mustard to onion will be complete.

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

Table of amino acids of 0.9 large onion and 5.5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20.2% 10.1g
Histidine
49% 0.31g
Isoleucine
47.6% 0.41g
Leucine
38.1% 0.72g
Lysine
38.6% 0.66g
Methionine
18.8% 0.16g
Phenylalanine
28.2% 0.42g
Threonine
33.8% 0.3g
Tryptophan
39.7% 0.1g
Valine
48.7% 0.53g

Vegan 8. Crimini Mushroom and Onion


image of crimini mushroom
image of onion

Crimini mushroom is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of onion.

For example, 0.2 onion (31g) and 2.6 cups of crimini mushroom (224g) make a complete amino acids profile. In fact, any ratio of more than 7:1 of crimini mushroom to onion will be complete.

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

Table of amino acids of 0.2 large onion and 2.6 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
11.9% 5.9g
Histidine
24.5% 0.15g
Isoleucine
26.3% 0.23g
Leucine
18.6% 0.35g
Lysine
33.8% 0.58g
Methionine
12.6% 0.11g
Phenylalanine
15.1% 0.23g
Threonine
28.9% 0.26g
Tryptophan
50% 0.13g
Valine
24.5% 0.26g

Vegan 9. Spinach and Onion


image of spinach
image of onion

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

A ratio of 0.8 onion (125g) and 9.2 cups of spinach (275g) creates a complete protein profile. In fact, any ratio of more than 2.2:1 of spinach to onion will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 0.8 large onion and 9.2 cup spinach :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.5% 9.3g
Histidine
30.8% 0.19g
Isoleucine
49.1% 0.42g
Leucine
34.2% 0.65g
Lysine
30.9% 0.53g
Methionine
17.2% 0.15g
Phenylalanine
25.9% 0.39g
Threonine
40.3% 0.36g
Tryptophan
47.9% 0.12g
Valine
43.5% 0.47g

Vegan 10. Pistachio and Onion


image of pistachio
image of onion

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

For example, 0.6 onion (94g) and 0.3 cup of pistachio (39g) make a complete amino acids profile. In fact, any ratio of more than 0.42:1 of pistachio to onion will be complete.

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

Table of amino acids of 0.6 large onion and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
35.2% 0.22g
Isoleucine
44.9% 0.39g
Leucine
35.8% 0.68g
Lysine
29.3% 0.5g
Methionine
17.2% 0.15g
Phenylalanine
31.4% 0.47g
Threonine
33.1% 0.3g
Tryptophan
44.2% 0.11g
Valine
48.9% 0.53g

Vegan 11. Cashews and Onion


image of cashews
image of onion

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

A ratio of 1.1 onion (167g) and 1.3 ounces of cashews (37g) creates a complete protein profile. In fact, any ratio of more than 0.22:1 of cashew to onion will be complete.

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

Table of amino acids of 1.1 large onion and 1.3 oz cashews :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.1% 8.6g
Histidine
30.4% 0.19g
Isoleucine
36.6% 0.31g
Leucine
31% 0.59g
Lysine
23.8% 0.41g
Methionine
16% 0.14g
Phenylalanine
26.4% 0.39g
Threonine
32.2% 0.29g
Tryptophan
49.9% 0.13g
Valine
40.6% 0.44g

Vegetarian 12. Sour Cream and Onion


image of sour cream
image of onion

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

For example, 2.5 onion (375g) and 0.8 cup of sour cream (151g) make a complete amino acids profile. In fact, any ratio of more than 0.4:1 of sour cream to onion will be complete.

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

Table of amino acids of 2.5 large onion and 0.8 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
15.6% 7.8g
Histidine
30.4% 0.19g
Isoleucine
34.8% 0.3g
Leucine
30.8% 0.58g
Lysine
32.9% 0.56g
Methionine
14.6% 0.13g
Phenylalanine
22.2% 0.33g
Threonine
32.6% 0.29g
Tryptophan
44.6% 0.12g
Valine
34.6% 0.37g

Vegetarian 13. Caramel and Onion


image of caramel
image of onion

Low in protein, caramel is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to onion.

A ratio of 2.5 onion (375g) and 1 cup of caramel (334g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.9 to 1:0.17 for onion to caramel by weight.

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

Table of amino acids of 2.5 large onion and 1 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16.3% 8.2g
Histidine
29.6% 0.19g
Isoleucine
40.7% 0.35g
Leucine
30.4% 0.58g
Lysine
31.4% 0.54g
Methionine
15.3% 0.13g
Phenylalanine
22.2% 0.33g
Threonine
33.3% 0.3g
Tryptophan
20.2% 0.05g
Valine
37.6% 0.41g

Vegetarian 14. Mayonnaise and Onion


image of mayonnaise
image of onion

Mayonnaise is low in protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of onion.

For example, 2.5 onion (375g) and 1.8 cups of mayonnaise (394g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of mayonnaise to onion will be complete.

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

Table of amino acids of 2.5 large onion and 1.8 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
15.8% 7.9g
Histidine
24.6% 0.15g
Isoleucine
35.8% 0.31g
Leucine
24.8% 0.47g
Lysine
25.1% 0.43g
Methionine
16.9% 0.15g
Phenylalanine
21.4% 0.32g
Threonine
32.8% 0.3g
Tryptophan
45.9% 0.12g
Valine
34.3% 0.37g

Vegetarian 15. Yogurt and Onion


image of yogurt
image of onion

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

A ratio of 2.5 onion (375g) and 0.5 cup of yogurt (127g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.34 to 1:0.9 for onion to yogurt by weight.

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

Table of amino acids of 2.5 large onion and 0.5 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
25.7% 0.16g
Isoleucine
34% 0.29g
Leucine
28.5% 0.54g
Lysine
31.7% 0.54g
Methionine
15.9% 0.14g
Phenylalanine
22.4% 0.33g
Threonine
28.8% 0.26g
Tryptophan
30% 0.08g
Valine
41.1% 0.44g


Complete Protein Pairings

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