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, chia seeds, spirulina or dijon mustard to create a complete protein profile. [2] More tomato sauce 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 tomato sauce, and found both vegan and vegetarian pairings with tomato sauce 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 tomato sauce source

Amount of Protein in Tomato Sauce

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:

% of RDV Amount
Calories
2.9% 59 kCal
Carbohydrates
0% -
Total fat
1.1% 0.7 grams
Protein
5.9% 2.9 grams

Essential Amino Acids in 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:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
5.9% 2.94g
Histidine
8.6% 0.054g
Isoleucine
7.7% 0.066g
Leucine
4.9% 0.093g
Lysine
5.9% 0.1g
Methionine
2.3% 0.02g
Phenylalanine
6.6% 0.098g
Threonine
11.2% 0.1g
Tryptophan
9.4% 0.025g
Valine
6.1% 0.066g

More Complete Protein with Tomato Sauce

Top vegan pairings with tomato sauce include:
  1. Carrots
  2. Pumpkin Seeds
  3. Chia Seeds
  4. Spirulina
  5. Dijon Mustard
  6. Crimini Mushroom
  7. Spinach
  8. Pistachio
  9. Cashews
  10. Avocado
  11. Flaxseeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with tomato sauce. These include:
  1. Sour Cream
  2. Yogurt
  3. Mayonnaise
  4. Whipping Cream

Vegan 1. Carrots and Tomato Sauce


image of carrots
image of tomato sauce

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

Table of amino acids of 0.4 cup tomato sauce and 2.9 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
6.1% 3.1g
Histidine
16.5% 0.1g
Isoleucine
21.6% 0.19g
Leucine
13.1% 0.25g
Lysine
14.6% 0.25g
Methionine
5.7% 0.05g
Phenylalanine
11.1% 0.16g
Threonine
48.5% 0.44g
Tryptophan
13.2% 0.03g
Valine
15.7% 0.17g

Vegan 2. Pumpkin Seeds and Tomato Sauce


image of pumpkin seeds
image of tomato sauce

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

Table of amino acids of 1.3 cup tomato sauce and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
18% 9g
Histidine
34.2% 0.22g
Isoleucine
41.5% 0.36g
Leucine
30% 0.57g
Lysine
30.6% 0.52g
Methionine
16.8% 0.14g
Phenylalanine
26% 0.39g
Threonine
35.7% 0.32g
Tryptophan
47.9% 0.12g
Valine
47.3% 0.51g

Vegan 3. Chia Seeds and Tomato Sauce


image of chia seeds
image of tomato sauce

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

A ratio of 1.1 cups of tomato sauce (272g) and 0.8 ounce of chia seeds (23g) creates a complete protein 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

Table of amino acids of 1.1 cup tomato sauce and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
14.1% 7g
Histidine
28.7% 0.18g
Isoleucine
29.8% 0.26g
Leucine
22% 0.42g
Lysine
19.5% 0.33g
Methionine
18.2% 0.16g
Phenylalanine
22.9% 0.34g
Threonine
30.4% 0.27g
Tryptophan
48.8% 0.13g
Valine
26.9% 0.29g

Vegan 4. Spirulina and Tomato Sauce


image of spirulina
image of tomato sauce

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

For example, 0.9 cup of tomato sauce (223g) and 1.6 tablespoons of spirulina (11g) make a complete amino acids 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

Table of amino acids of 0.9 cup tomato sauce and 1.6 tbsp spirulina :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.9% 9g
Histidine
26.7% 0.17g
Isoleucine
47.9% 0.41g
Leucine
33.2% 0.63g
Lysine
24.7% 0.42g
Methionine
16.7% 0.14g
Phenylalanine
26.4% 0.39g
Threonine
46.3% 0.42g
Tryptophan
47.8% 0.12g
Valine
41.2% 0.44g

Vegan 5. Dijon Mustard and Tomato Sauce


image of dijon mustard
image of tomato sauce

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

Table of amino acids of 0.7 cup tomato sauce and 5.1 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
20% 10g
Histidine
48.5% 0.31g
Isoleucine
47.3% 0.41g
Leucine
37% 0.7g
Lysine
36.9% 0.63g
Methionine
18.7% 0.16g
Phenylalanine
28.6% 0.43g
Threonine
36.2% 0.33g
Tryptophan
36.6% 0.1g
Valine
46.8% 0.51g

Vegan 6. Crimini Mushroom and Tomato Sauce


image of crimini mushroom
image of tomato sauce

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

Table of amino acids of 2.4 tbsp tomato sauce and 2.6 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
12.1% 6g
Histidine
25.1% 0.16g
Isoleucine
26.9% 0.23g
Leucine
18.8% 0.36g
Lysine
33.8% 0.58g
Methionine
12.8% 0.11g
Phenylalanine
15.6% 0.23g
Threonine
29.8% 0.27g
Tryptophan
49.6% 0.13g
Valine
24.7% 0.27g

Vegan 7. Spinach and Tomato Sauce


image of spinach
image of tomato sauce

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

Table of amino acids of 0.7 cup tomato sauce and 8.6 cup spinach :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.7% 9.4g
Histidine
32% 0.2g
Isoleucine
49.3% 0.42g
Leucine
33.8% 0.64g
Lysine
30.2% 0.52g
Methionine
17.4% 0.15g
Phenylalanine
26.8% 0.4g
Threonine
42.5% 0.38g
Tryptophan
44.9% 0.12g
Valine
42.6% 0.46g

Vegan 8. Pistachio and Tomato Sauce


image of pistachio
image of tomato sauce

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

Table of amino acids of 0.5 cup tomato sauce and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
19.3% 9.7g
Histidine
37.2% 0.23g
Isoleucine
46.9% 0.4g
Leucine
36.7% 0.69g
Lysine
29.9% 0.51g
Methionine
18% 0.15g
Phenylalanine
32.9% 0.49g
Threonine
36.4% 0.33g
Tryptophan
43.6% 0.11g
Valine
49.7% 0.54g

Vegan 9. Cashews and Tomato Sauce


image of cashews
image of tomato sauce

A reasonable source of supplementary protein, cashew 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 1.3 ounces of cashews (35g) creates a complete protein profile. In fact, any ratio of more than 0.16:1 of cashew to tomato sauce will be complete.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

Table of amino acids of 0.9 cup tomato sauce and 1.3 oz cashews :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.3% 9.1g
Histidine
33.4% 0.21g
Isoleucine
39.5% 0.34g
Leucine
32.1% 0.61g
Lysine
24.6% 0.42g
Methionine
17% 0.15g
Phenylalanine
28.6% 0.43g
Threonine
37.3% 0.34g
Tryptophan
47.8% 0.12g
Valine
41.5% 0.45g

Vegan 10. Avocado and Tomato Sauce


image of avocado
image of tomato sauce

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

For example, 0.8 cup of tomato sauce (204g) and 3 avocado (406g) make a complete amino acids profile. In fact, any ratio of more than 2:1 of avocado to tomato sauce will be complete.

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

Table of amino acids of 0.8 cup tomato sauce and 3 fruit avocado :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
38.1% 0.24g
Isoleucine
45.6% 0.39g
Leucine
34.4% 0.65g
Lysine
35.5% 0.61g
Methionine
19.4% 0.17g
Phenylalanine
31.4% 0.47g
Threonine
41.8% 0.38g
Tryptophan
47.1% 0.12g
Valine
44.6% 0.48g

Vegan 11. Flaxseeds and Tomato Sauce


image of flaxseeds
image of tomato sauce

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

A ratio of 0.5 cup of tomato sauce (117g) and 3.9 tablespoons of flaxseeds (40g) creates a complete protein profile. In fact, any ratio of more than 0.34:1 of flaxseed to tomato sauce will be complete.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 0.5 cup tomato sauce and 3.9 tbsp flaxseeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
33.9% 0.21g
Isoleucine
45.2% 0.39g
Leucine
28.4% 0.54g
Lysine
22.9% 0.39g
Methionine
18.2% 0.16g
Phenylalanine
28.7% 0.43g
Threonine
39.3% 0.35g
Tryptophan
49.9% 0.13g
Valine
42.5% 0.46g

Vegetarian 12. Sour Cream and Tomato Sauce


image of sour cream
image of tomato sauce

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

Table of amino acids of 2 cup tomato sauce and 0.7 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
37.8% 0.24g
Isoleucine
42.3% 0.36g
Leucine
34% 0.64g
Lysine
34.6% 0.59g
Methionine
17.4% 0.15g
Phenylalanine
28.1% 0.42g
Threonine
44.7% 0.4g
Tryptophan
41.8% 0.11g
Valine
37.9% 0.41g

Vegetarian 13. Yogurt and Tomato Sauce


image of yogurt
image of tomato sauce

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

Table of amino acids of 2 cup tomato sauce and 0.5 cup yogurt :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
20% 10g
Histidine
33.4% 0.21g
Isoleucine
41.6% 0.36g
Leucine
31.9% 0.6g
Lysine
33.4% 0.57g
Methionine
18.7% 0.16g
Phenylalanine
28.3% 0.42g
Threonine
41.1% 0.37g
Tryptophan
28.1% 0.07g
Valine
43.9% 0.47g

Vegetarian 14. Mayonnaise and Tomato Sauce


image of mayonnaise
image of tomato sauce

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

Table of amino acids of 2 cup tomato sauce and 1.9 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
19.9% 9.9g
Histidine
34.6% 0.22g
Isoleucine
47.3% 0.41g
Leucine
31.1% 0.59g
Lysine
29.5% 0.51g
Methionine
21.8% 0.19g
Phenylalanine
29.3% 0.44g
Threonine
48.2% 0.43g
Tryptophan
46.5% 0.12g
Valine
41.2% 0.45g

Vegetarian 15. Whipping Cream and Tomato Sauce


image of whipping cream
image of tomato sauce

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

Table of amino acids of 1.7 cup tomato sauce and 2.7 cup whipping cream :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
20.1% 10g
Histidine
36.4% 0.23g
Isoleucine
49% 0.42g
Leucine
34.8% 0.66g
Lysine
33.6% 0.57g
Methionine
18.7% 0.16g
Phenylalanine
27.5% 0.41g
Threonine
44.3% 0.4g
Tryptophan
43.5% 0.11g
Valine
42% 0.45g


Complete Protein Pairings