16 Complete Protein Pairings with Silken Tofu

Summary:

• Silken tofu is high in protein - about 17.8 grams per cup.
• However, silken tofu provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.^[1]
• Silken tofu pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. ^[2] More silken tofu pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Silken Tofu (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 cup of silken tofu contains 17.8 grams of protein, or about 36% of recommended daily values. ^[1]

To get the adequate amount of protein with silken tofu alone, you will need 2.8 cups of silken tofu (700 grams) for an average female, or 3.4 cups of silken tofu for males. ^[4] That's about 425 calories.

Full nutritional profile for silken tofu
USDA Source: Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macronutrients in 1 cup (248g) of silken tofu:

Silken tofu contains abundant amounts of 8 out of the nine essential amino acids. Proportionally, silken tofu is a little short on methionine.^[1]

To have adequate amounts of all nine essential amino acids with silken tofu alone, you will have to eat 4.1 cups of silken tofu (1024 grams) for an average person. ^[2]

That's about 46% more silken tofu to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (248g) of silken tofu:

1. Brazil Nut
2. Pili Nut
3. Chia Seeds
4. Sesame Seeds
5. Wild Rice
6. Hemp Seeds
7. Poppy Seeds
8. Hedge Mustard Seeds
9. Nori
10. Chestnut
11. White Rice
12. Cornmeal

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

A reasonable source of supplementary protein, brazil nut is high in methionine, which is complementary to silken tofu.

A ratio of 0.5 cup of silken tofu (118g) and 1.5 teaspoons of brazil nut (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.1 for silken tofu to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Pili nut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of silken tofu.

For example, 0.4 cup of silken tofu (99g) and 1.8 tablespoons of pili nut (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:0.7 for silken tofu to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

A reasonable source of supplementary protein, chia seed is high in methionine, which is complementary to silken tofu.

A ratio of 0.4 cup of silken tofu (89g) and 0.3 ounce of chia seeds (8g) creates a complete protein profile. In fact, any ratio of more than 0.1:1 of chia seed to silken tofu will be complete.

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

Sesame seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of silken tofu.

For example, 0.4 cup of silken tofu (89g) and 1 tablespoon of sesame seeds (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:4 for silken tofu to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

A reasonable source of supplementary protein, wild rice is high in methionine, which is complementary to silken tofu.

A ratio of 0.4 cup of silken tofu (99g) and 0.3 cup of wild rice (56g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:24 for silken tofu to wild rice by weight.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Hemp seed is a great source of protein, and is high in methionine, complementing the profile of silken tofu.

For example, 0.4 cup of silken tofu (99g) and 0.7 tablespoon of hemp seeds (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:3 for silken tofu to hemp seed by weight.

Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled

A reasonable source of supplementary protein, poppy seed is high in methionine, which is complementary to silken tofu.

A ratio of 0.4 cup of silken tofu (95g) and 4.9 teaspoons of poppy seeds (14g) creates a complete protein profile. In fact, any ratio of more than 0.14:1 of poppy seed to silken tofu will be complete.

Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed

Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of silken tofu.

For example, 0.3 cup of silken tofu (75g) and 0.3 cup of hedge mustard seeds (20g) make a complete amino acids profile. In fact, any ratio of more than 0.27:1 of hedge mustard seed to silken tofu will be complete.

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

A reasonable source of supplementary protein, nori is high in methionine, which is complementary to silken tofu.

A ratio of 0.4 cup of silken tofu (89g) and 20.2 sheets of nori (53g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of nori to silken tofu will be complete.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

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

For example, 0.4 cup of silken tofu (89g) and 0.8 cup of chestnut (113g) make a complete amino acids profile. In fact, any ratio of more than 1.3:1 of chestnut to silken tofu will be complete.

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

A reasonable source of supplementary protein, white rice is high in methionine, which is complementary to silken tofu.

A ratio of 0.3 cup of silken tofu (83g) and 0.8 cup of white rice (144g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.7 to 1:36 for silken tofu to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Cornmeal is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of silken tofu.

For example, 0.4 cup of silken tofu (89g) and 0.3 cup of cornmeal (38g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:1.9 for silken tofu to cornmeal by weight.

Full nutritional profile for cornmeal
USDA Source: Cornmeal, yellow (Navajo)

Low in protein, mayonnaise is high in methionine, which is complementary to silken tofu.

A ratio of 0.4 cup of silken tofu (99g) and 0.7 cup of mayonnaise (156g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of mayonnaise to silken tofu will be complete.

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

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

For example, 0.4 cup of silken tofu (92g) and 0.4 cup of sour cream (73g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of sour cream to silken tofu will be complete.

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

Low in protein, caramel is high in methionine, which is complementary to silken tofu.

A ratio of 0.4 cup of silken tofu (89g) and 0.5 cup of caramel (156g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.8 to 1:30 for silken tofu to caramel by weight.

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

Egg is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of silken tofu.

For example, 0.4 cup of silken tofu (95g) and 0.3 egg (16g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of egg to silken tofu will be complete.

Full nutritional profile for egg
USDA Source: Egg, whole, raw, fresh