16 Complete Protein Pairings with Squash

Summary:

• Squash is low in protein - about 1.8 grams per cup.
• In addition, squash provides only 6 of the 9 essential amino acids sufficiently - it is a little low on leucine, lysine and methionine.^[1]
• Squash pairs well with carrots, hedge mustard seeds, pumpkin seeds, crimini mushroom or chia seeds to create a complete protein profile. ^[2] More squash pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Squash (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 cup of squash contains 1.8 grams of protein, or about 4% of recommended daily values. ^[1]

To get the adequate amount of protein with squash alone, you will need 27 cups of squash (5560 grams) for an average female, or 33 cups of squash for males. ^[4] That's over 2220 calories, and a lot of squash! Pairing squash with a richer protein source is a good idea.

Full nutritional profile for squash
USDA Source: Squash, winter, butternut, cooked, baked, without salt

Macronutrients in 1 cup (205g) of squash:

Proportionally, squash does contain abundant amounts of 6 out of the nine essential amino acids. However, squash is a little short on leucine, lysine and methionine.^[1]

To have adequate amounts of all nine essential amino acids with squash alone, you will have to eat 38 cups of squash (7818 grams) for an average person. ^[2]

That's about 41% more squash to compensate for the lack of leucine, lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (205g) of squash:

1. Carrots
2. Hedge Mustard Seeds
3. Pumpkin Seeds
4. Crimini Mushroom
5. Chia Seeds
6. Dijon Mustard
7. Yellow Mustard
8. Lotus Seeds
9. Spirulina
10. Spinach
11. Avocado

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

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

A ratio of 1.3 cups of squash (256g) and 2.4 carrots (172g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of carrot to squash will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Hedge mustard seed is a reasonable source of supplementary protein, and is high in leucine, lysine and methionine, complementing the profile of squash.

For example, 2.5 cups of squash (513g) and 3.3 tablespoons of hedge mustard seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:12 for squash to hedge mustard seed by weight.

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

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

A ratio of 2.5 cups of squash (513g) and 3.6 tablespoons of pumpkin seeds (15g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:11 for squash to pumpkin seed by weight.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

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

For example, 1.7 cups of squash (342g) and 1.7 cups of crimini mushroom (147g) make a complete amino acids profile. In fact, any ratio of more than 0.43:1 of crimini mushroom to squash will be complete.

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

A reasonable source of supplementary protein, chia seed is high in leucine, lysine and methionine, which is complementary to squash.

A ratio of 2 cups of squash (410g) and 0.5 ounce of chia seeds (14g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:17 for squash to chia seed by weight.

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

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

For example, 2 cups of squash (410g) and 3.6 tablespoons of dijon mustard (22g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:26 for squash to dijon mustard by weight.

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

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

A ratio of 2.5 cups of squash (513g) and 7.3 tablespoons of yellow mustard (109g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.21 to 1:0.7 for squash to yellow mustard by weight.

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

Lotus seed is a reasonable source of supplementary protein, and is high in leucine, lysine and methionine, complementing the profile of squash.

For example, 1.1 cups of squash (228g) and 1.2 cups of lotus seeds (39g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of lotus seed to squash will be complete.

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

A great source of protein, spirulina is high in leucine, lysine and methionine, which is complementary to squash.

A ratio of 2 cups of squash (410g) and 1 tablespoon of spirulina (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:9 for squash to spirulina by weight.

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

Spinach is a reasonable source of supplementary protein, and is high in leucine, lysine and methionine, complementing the profile of squash.

For example, 1.7 cups of squash (342g) and 5.5 cups of spinach (164g) make a complete amino acids profile. In fact, any ratio of more than 0.48:1 of spinach to squash will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Low in protein, avocado is high in leucine, lysine and methionine, which is complementary to squash.

A ratio of 2 cups of squash (410g) and 1.8 avocado (248g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of avocado to squash will be complete.

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

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

For example, 3.3 cups of squash (683g) and 0.3 cup of sour cream (60g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:26 for squash to sour cream by weight.

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

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

A ratio of 3.3 cups of squash (683g) and 0.4 cup of caramel (133g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.19 to 1:0.04 for squash to caramel by weight.

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

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

For example, 3.3 cups of squash (683g) and 3.3 tablespoons of yogurt (50g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0.2 for squash to yogurt by weight.

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

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

A ratio of 3.3 cups of squash (683g) and 0.8 cup of mayonnaise (180g) creates a complete protein profile. In fact, any ratio of more than 0.26:1 of mayonnaise to squash will be complete.

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