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.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Pasta (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.

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:

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:

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 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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