16 Complete Protein Pairings with White Rice

Summary:

• White rice is low in protein - about 4.4 grams per cup.
• In addition, white rice provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.^[1]
• White rice pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. ^[2] More white rice pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with White Rice (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 white rice contains 4.4 grams of protein, or about 9% of recommended daily values. ^[1]

To get the adequate amount of protein with white rice alone, you will need 11 cups of white rice (2100 grams) for an average female, or 14 cups of white rice for males. ^[4] That's over 2730 calories, and a lot of white rice! Pairing white rice with a richer protein source is a good idea.

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

Macronutrients in 1 cup (186g) of white rice:

Proportionally, white rice does contain abundant amounts of 8 out of the nine essential amino acids. However, white rice is a little short on lysine.^[1]

To have adequate amounts of all nine essential amino acids with white rice alone, you will have to eat 11 cups of white rice (1988 grams) for an average person. ^[2]

That's about 5% more white rice to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (186g) of white rice:

1. Cauliflower
2. Carrots
3. Watermelon
4. Crimini Mushroom
5. Cranberry
6. Nutritional Yeast
7. Mango
8. Pumpkin Seeds
9. Dijon Mustard
10. Yellow Mustard
11. Black Beans
12. Kidney Beans

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

Low in protein, cauliflower is high in lysine, which is complementary to white rice.

A ratio of 1.7 cups of white rice (310g) and 0.1 head of cauliflower (51g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:0.04 for white rice to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Carrot is low in protein, and is high in lysine, complementing the profile of white rice.

For example, 1.4 cups of white rice (266g) and 1.3 carrots (96g) make a complete amino acids profile. In fact, any ratio of more than 0.36:1 of carrot to white rice will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Low in protein, watermelon is high in lysine, which is complementary to white rice.

A ratio of 1.7 cups of white rice (310g) and 1.2 cups of watermelon (191g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:1.4 for white rice to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of white rice.

For example, 1.7 cups of white rice (310g) and 0.5 cup of crimini mushroom (47g) make a complete amino acids profile. In fact, any ratio of more than 0.15:1 of crimini mushroom to white rice will be complete.

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

Low in protein, cranberry is high in lysine, which is complementary to white rice.

A ratio of 1.4 cups of white rice (266g) and 2.8 cups of cranberry (309g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:6 for white rice to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of white rice.

For example, 1.4 cups of white rice (266g) and 0.3 tablespoon of nutritional yeast (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.05 for white rice to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Low in protein, mango is high in lysine, which is complementary to white rice.

A ratio of 1.4 cups of white rice (266g) and 0.6 mango (195g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:1 for white rice to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of white rice.

For example, 1.4 cups of white rice (266g) and 2.6 tablespoons of pumpkin seeds (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:27 for white rice to pumpkin seed by weight.

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

A great source of protein, dijon mustard is high in lysine, which is complementary to white rice.

A ratio of 1.4 cups of white rice (266g) and 1.4 tablespoons of dijon mustard (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:22 for white rice to dijon mustard by weight.

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

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of white rice.

For example, 1.4 cups of white rice (266g) and 3.9 tablespoons of yellow mustard (59g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.22 to 1:2 for white rice to yellow mustard by weight.

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

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to white rice.

A ratio of 1.4 cups of white rice (266g) and 2.5 tablespoons of black beans (38g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:0.08 for white rice to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of white rice.

For example, 1.4 cups of white rice (266g) and 2.8 tablespoons of kidney beans (28g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.07 for white rice to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to white rice.

A ratio of 1.7 cups of white rice (310g) and 3.3 tablespoons of sour cream (40g) creates a complete protein profile. In fact, any ratio of more than 0.13:1 of sour cream to white rice will be complete.

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

Caramel is low in protein, and is high in lysine, complementing the profile of white rice.

For example, 1.4 cups of white rice (266g) and 0.3 cup of caramel (91g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.34 to 1:0.26 for white rice to caramel by weight.

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

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to white rice.

A ratio of 1.4 cups of white rice (266g) and 2.4 tablespoons of yogurt (37g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:1.4 for white rice to yogurt by weight.

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

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of white rice.

For example, 1.4 cups of white rice (266g) and 2.9 tablespoons of milk (44g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of milk to white rice will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D