16 Complete Protein Pairings with Pasta

Summary:

  • Pasta is low in protein - about 59.5 grams per pound.
  • In addition, pasta provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Pasta pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. [2] More pasta 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 pasta, and found both vegan and vegetarian pairings with pasta 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 pasta source

Amount of Protein in Pasta

Relatively low in protein, a single pound of pasta contains 59.5 grams of protein, or about 119% of recommended daily values. [1]

To get the adequate amount of protein with pasta alone, you will need 0.8 pound of pasta (383 grams) for an average female, or 1 pound of pasta for males. [4] That's over 1420 calories. Pairing pasta with a richer protein source is a good idea.

Full nutritional profile for pasta
USDA Source: Pasta, dry, enriched

Macronutrients in 1 pound (456g) of pasta:

% of RDV Amount
Calories
84.6% 1692 kCal
Carbohydrates
0% -
Total fat
10.8% 6.9 grams
Protein
118.9% 59.5 grams

Essential Amino Acids in Pasta

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

To have adequate amounts of all nine essential amino acids with pasta alone, you will have to eat 1.3 pounds of pasta (585 grams) for an average person. [2]

That's about 53% more pasta to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 pound (456g) of pasta:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
118.9% 59.462g
Histidine
215.7% 1.359g
Isoleucine
270.9% 2.33g
Leucine
238.4% 4.505g
Lysine
79.5% 1.359g
Methionine
77.9% 0.67g
Phenylalanine
204.4% 3.046g
Threonine
234.1% 2.107g
Tryptophan
324.5% 0.844g
Valine
248.3% 2.681g

More Complete Protein with Pasta

Top vegan pairings with pasta include:
  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
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with pasta. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Mayonnaise

Vegan 1. Carrots and Pasta


image of carrots
image of pasta

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

A ratio of 0.6 ounce of pasta (16g) and 2.7 carrots (196g) creates a complete protein profile. In fact, any ratio of more than 12:1 of carrot to pasta will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.6 oz pasta and 2.7 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
7.9% 3.9g
Histidine
20.1% 0.13g
Isoleucine
27.1% 0.23g
Leucine
19% 0.36g
Lysine
14.4% 0.25g
Methionine
7.3% 0.06g
Phenylalanine
15.3% 0.23g
Threonine
49.9% 0.45g
Tryptophan
20.5% 0.05g
Valine
21.3% 0.23g

Vegan 2. Crimini Mushroom and Pasta


image of crimini mushroom
image of pasta

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

For example, 0.7 ounce of pasta (21g) and 1.9 cups of crimini mushroom (163g) make a complete amino acids profile. In fact, any ratio of more than 8:1 of crimini mushroom to pasta will be complete.

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

Table of amino acids of 0.7 oz pasta and 1.9 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
27.2% 0.17g
Isoleucine
31.2% 0.27g
Leucine
24.1% 0.46g
Lysine
27.6% 0.47g
Methionine
12.7% 0.11g
Phenylalanine
20% 0.3g
Threonine
31.2% 0.28g
Tryptophan
49.9% 0.13g
Valine
28.7% 0.31g

Vegan 3. Pumpkin Seeds and Pasta


image of pumpkin seeds
image of pasta

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

A ratio of 1.3 ounces of pasta (36g) and 0.3 cup of pumpkin seeds (19g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of pumpkin seed to pasta 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 1.3 oz pasta and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
16.5% 8.3g
Histidine
32.8% 0.21g
Isoleucine
42.8% 0.37g
Leucine
34.8% 0.66g
Lysine
21.8% 0.37g
Methionine
15.5% 0.13g
Phenylalanine
28.1% 0.42g
Threonine
33.1% 0.3g
Tryptophan
49.8% 0.13g
Valine
46.2% 0.5g

Vegan 4. Chia Seeds and Pasta


image of chia seeds
image of pasta

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

For example, 0.6 ounce of pasta (17g) and 0.8 ounce of chia seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 1.3:1 of chia seed to pasta will be complete.

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

Table of amino acids of 0.6 oz pasta and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
11.9% 6g
Histidine
27% 0.17g
Isoleucine
31.1% 0.27g
Leucine
25.3% 0.48g
Lysine
15.7% 0.27g
Methionine
18.3% 0.16g
Phenylalanine
23% 0.34g
Threonine
26.5% 0.24g
Tryptophan
49.9% 0.13g
Valine
29.1% 0.31g

Vegan 5. Hedge Mustard Seeds and Pasta


image of hedge mustard seeds
image of pasta

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

A ratio of 0.9 ounce of pasta (27g) and 0.4 cup of hedge mustard seeds (30g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of hedge mustard seed to pasta will be complete.

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

Table of amino acids of 0.9 oz pasta and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
14.3% 7.2g
Histidine
28.2% 0.18g
Isoleucine
38.7% 0.33g
Leucine
33.7% 0.64g
Lysine
18.9% 0.32g
Methionine
15.5% 0.13g
Phenylalanine
23.8% 0.36g
Threonine
36.8% 0.33g
Tryptophan
49.9% 0.13g
Valine
34.3% 0.37g

Vegan 6. Yellow Mustard and Pasta


image of yellow mustard
image of pasta

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

For example, 1.4 ounces of pasta (40g) and 0.6 cup of yellow mustard (154g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of yellow mustard to pasta will be complete.

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

Table of amino acids of 1.4 oz pasta and 0.6 cup yellow mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
21.8% 10.9g
Histidine
47.7% 0.3g
Isoleucine
49.6% 0.43g
Leucine
44.5% 0.84g
Lysine
30.6% 0.52g
Methionine
20.3% 0.17g
Phenylalanine
34.3% 0.51g
Threonine
48.9% 0.44g
Tryptophan
33.5% 0.09g
Valine
48.4% 0.52g

Vegan 7. Dijon Mustard and Pasta


image of dijon mustard
image of pasta

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

A ratio of 0.9 ounce of pasta (26g) and 4.1 tablespoons of dijon mustard (25g) creates a complete protein profile. In fact, any ratio of more than 1:1 of dijon mustard to pasta will be complete.

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

Table of amino acids of 0.9 oz pasta and 4.1 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
19.8% 9.9g
Histidine
47% 0.3g
Isoleucine
49.7% 0.43g
Leucine
41% 0.78g
Lysine
31.4% 0.54g
Methionine
18.4% 0.16g
Phenylalanine
31.3% 0.47g
Threonine
36.5% 0.33g
Tryptophan
43% 0.11g
Valine
49% 0.53g

Vegan 8. Avocado and Pasta


image of avocado
image of pasta

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

For example, 1 ounce of pasta (28g) and 2.3 avocado (308g) make a complete amino acids profile. In fact, any ratio of more than 11:1 of avocado to pasta will be complete.

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

Table of amino acids of 1 oz pasta and 2.3 fruit avocado :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
36.8% 0.23g
Isoleucine
46.4% 0.4g
Leucine
37.7% 0.71g
Lysine
28.2% 0.48g
Methionine
18.1% 0.16g
Phenylalanine
32.3% 0.48g
Threonine
39.1% 0.35g
Tryptophan
49.8% 0.13g
Valine
45.3% 0.49g

Vegan 9. Wheat Germ and Pasta


image of wheat germ
image of pasta

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

A ratio of 1.1 ounces of pasta (31g) and 3.2 tablespoons of wheat germ (23g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of wheat germ to pasta will be complete.

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

Table of amino acids of 1.1 oz pasta and 3.2 tbsp wheat germ :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
38% 0.24g
Isoleucine
40.9% 0.35g
Leucine
35.2% 0.67g
Lysine
24.9% 0.43g
Methionine
17.4% 0.15g
Phenylalanine
28.1% 0.42g
Threonine
40.4% 0.36g
Tryptophan
49.9% 0.13g
Valine
42.2% 0.46g

Vegan 10. Chestnut and Pasta


image of chestnut
image of pasta

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

For example, 1.1 ounces of pasta (31g) and 1.4 cups of chestnut (200g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of chestnut to pasta will be complete.

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

Table of amino acids of 1.1 oz pasta and 1.4 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
20.7% 10.4g
Histidine
42.6% 0.27g
Isoleucine
47.4% 0.41g
Leucine
36.1% 0.68g
Lysine
27.3% 0.47g
Methionine
22.7% 0.2g
Phenylalanine
31.9% 0.47g
Threonine
41% 0.37g
Tryptophan
48.8% 0.13g
Valine
49.8% 0.54g

Vegan 11. Lotus Seeds and Pasta


image of lotus seeds
image of pasta

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

A ratio of 0.5 ounce of pasta (15g) and 1.4 cups of lotus seeds (46g) creates a complete protein profile. In fact, any ratio of more than 3:1 of lotus seed to pasta will be complete.

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

Table of amino acids of 0.5 oz pasta and 1.4 cup lotus seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.9% 9g
Histidine
38.2% 0.24g
Isoleucine
49.4% 0.42g
Leucine
37.1% 0.7g
Lysine
28.9% 0.49g
Methionine
16.7% 0.14g
Phenylalanine
30.1% 0.45g
Threonine
45.5% 0.41g
Tryptophan
49.2% 0.13g
Valine
49.9% 0.54g

Vegetarian 12. Sour Cream and Pasta


image of sour cream
image of pasta

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

For example, 1.8 ounces of pasta (50g) and 0.5 cup of sour cream (88g) make a complete amino acids profile. In fact, any ratio of more than 1.8:1 of sour cream to pasta will be complete.

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

Table of amino acids of 1.8 oz pasta and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
36.6% 0.23g
Isoleucine
46.5% 0.4g
Leucine
41.3% 0.78g
Lysine
23% 0.39g
Methionine
16.6% 0.14g
Phenylalanine
31.8% 0.47g
Threonine
39.7% 0.36g
Tryptophan
49.9% 0.13g
Valine
43.3% 0.47g

Vegetarian 13. Caramel and Pasta


image of caramel
image of pasta

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

A ratio of 1.6 ounces of pasta (46g) and 0.7 cup of caramel (215g) creates a complete protein profile. In fact, any ratio of more than 5:1 of caramel to pasta will be complete.

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

Table of amino acids of 1.6 oz pasta and 0.7 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
35.4% 0.22g
Isoleucine
49.6% 0.43g
Leucine
40.4% 0.76g
Lysine
22.7% 0.39g
Methionine
17.1% 0.15g
Phenylalanine
30.9% 0.46g
Threonine
39.4% 0.35g
Tryptophan
32.8% 0.09g
Valine
44.6% 0.48g

Vegetarian 14. Yogurt and Pasta


image of yogurt
image of pasta

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

For example, 1.7 ounces of pasta (48g) and 0.4 cup of yogurt (90g) make a complete amino acids profile. In fact, any ratio of more than 1.9:1 of yogurt to pasta will be complete.

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

Table of amino acids of 1.7 oz pasta and 0.4 cup yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.6% 9.3g
Histidine
34.7% 0.22g
Isoleucine
47.9% 0.41g
Leucine
41.4% 0.78g
Lysine
24.6% 0.42g
Methionine
18.7% 0.16g
Phenylalanine
32.7% 0.49g
Threonine
38.5% 0.35g
Tryptophan
40.7% 0.11g
Valine
49.6% 0.54g

Vegetarian 15. Mayonnaise and Pasta


image of mayonnaise
image of pasta

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

A ratio of 1.3 ounces of pasta (36g) and 1.7 cups of mayonnaise (367g) creates a complete protein profile. In fact, any ratio of more than 10:1 of mayonnaise to pasta will be complete.

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

Table of amino acids of 1.3 oz pasta and 1.7 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
16.5% 8.2g
Histidine
32.3% 0.2g
Isoleucine
49.2% 0.42g
Leucine
37.4% 0.71g
Lysine
21.7% 0.37g
Methionine
21.1% 0.18g
Phenylalanine
30.3% 0.45g
Threonine
41% 0.37g
Tryptophan
49.7% 0.13g
Valine
44.8% 0.48g


Complete Protein Pairings