16 Complete Protein Pairings with Tomato Sauce

Summary:

• Tomato sauce contains a moderate amount of protein - about 2.9 grams per cup.
• However, tomato sauce provides only 4 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine and valine.^[1]
• Tomato sauce pairs well with carrots, pumpkin seeds, hedge mustard seeds, chia seeds or spirulina to create a complete protein profile. ^[2] More tomato sauce pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Tomato Sauce (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 decent source of supplementary protein, a single cup of tomato sauce contains 2.9 grams of protein, or about 6% of recommended daily values. ^[1]

To get the adequate amount of protein with tomato sauce alone, you will need 17 cups of tomato sauce (4170 grams) for an average female, or 20 cups of tomato sauce for males. ^[4] That's over 1000 calories, and a lot of tomato sauce! Supplementing tomato sauce with food higher in protein is a good idea.

Full nutritional profile for tomato sauce
USDA Source: Tomato products, canned, sauce

Macronutrients in 1 cup (245g) of tomato sauce:

Proportionally, tomato sauce does contain abundant amounts of 4 out of the nine essential amino acids. However, tomato sauce is a little short on isoleucine, leucine, lysine, methionine and valine.^[1]

To have adequate amounts of all nine essential amino acids with tomato sauce alone, you will have to eat 44 cups of tomato sauce (10750 grams) for an average person. ^[2]

That's about 158% more tomato sauce to compensate for the lack of isoleucine, leucine, lysine, methionine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (245g) of tomato sauce:

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

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

Low in protein, carrot is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato sauce.

A ratio of 0.4 cup of tomato sauce (94g) and 2.9 carrots (208g) creates a complete protein profile. In fact, any ratio of more than 2.2:1 of carrot to tomato sauce will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and valine, complementing the profile of tomato sauce.

For example, 1.3 cups of tomato sauce (306g) and 0.4 cup of pumpkin seeds (29g) make a complete amino acids profile. In fact, any ratio of more than 0.09:1 of pumpkin seed to tomato sauce will be complete.

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

A reasonable source of supplementary protein, hedge mustard seed is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato sauce.

A ratio of 1.4 cups of tomato sauce (350g) and 0.5 cup of hedge mustard seeds (34g) creates a complete protein profile. In fact, any ratio of more than 0.1:1 of hedge mustard seed to tomato sauce will be complete.

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

Chia seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and valine, complementing the profile of tomato sauce.

For example, 1.1 cups of tomato sauce (272g) and 0.8 ounce of chia seeds (23g) make a complete amino acids profile. In fact, any ratio of more than 0.08:1 of chia seed to tomato sauce will be complete.

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

A great source of protein, spirulina is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato sauce.

A ratio of 0.9 cup of tomato sauce (223g) and 1.6 tablespoons of spirulina (11g) creates a complete protein profile. In fact, any ratio of more than 0.05:1 of spirulina to tomato sauce will be complete.

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

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

For example, 0.4 cup of tomato sauce (91g) and 1.6 cups of lotus seeds (51g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of lotus seed to tomato sauce will be complete.

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

A great source of protein, dijon mustard is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato sauce.

A ratio of 0.7 cup of tomato sauce (175g) and 5.1 tablespoons of dijon mustard (30g) creates a complete protein profile. In fact, any ratio of more than 0.17:1 of dijon mustard to tomato sauce will be complete.

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

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

For example, 2.4 tablespoons of tomato sauce (37g) and 2.6 cups of crimini mushroom (224g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of crimini mushroom to tomato sauce will be complete.

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

A reasonable source of supplementary protein, spinach is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato sauce.

A ratio of 0.7 cup of tomato sauce (163g) and 8.6 cups of spinach (258g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of spinach to tomato sauce will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Pistachio is a great source of protein, and is high in isoleucine, leucine, lysine, methionine and valine, complementing the profile of tomato sauce.

For example, 0.5 cup of tomato sauce (129g) and 0.3 cup of pistachio (38g) make a complete amino acids profile. In fact, any ratio of more than 0.3:1 of pistachio to tomato sauce will be complete.

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

A reasonable source of supplementary protein, poppy seed is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato sauce.

A ratio of 1.3 cups of tomato sauce (306g) and 0.3 cup of poppy seeds (39g) creates a complete protein profile. In fact, any ratio of more than 0.13:1 of poppy seed to tomato sauce will be complete.

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

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

For example, 2 cups of tomato sauce (490g) and 0.7 cup of sour cream (142g) make a complete amino acids profile. In fact, any ratio of more than 0.29:1 of sour cream to tomato sauce will be complete.

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

A reasonable source of supplementary protein, yogurt is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato sauce.

A ratio of 2 cups of tomato sauce (490g) and 0.5 cup of yogurt (119g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:0.49 for tomato sauce to yogurt by weight.

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

Mayonnaise is low in protein, and is high in isoleucine, leucine, lysine, methionine and valine, complementing the profile of tomato sauce.

For example, 2 cups of tomato sauce (490g) and 1.9 cups of mayonnaise (423g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of mayonnaise to tomato sauce will be complete.

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

A reasonable source of supplementary protein, whipping cream is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato sauce.

A ratio of 1.7 cups of tomato sauce (408g) and 2.7 cups of whipping cream (160g) creates a complete protein profile. In fact, any ratio of more than 0.39:1 of whipping cream to tomato sauce will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized