16 Complete Protein Pairings with Wild Rice

Summary:

  • Wild rice is low in protein - about 6.5 grams per cup.
  • In addition, wild rice provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Wild rice pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More wild rice 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 wild rice, and found both vegan and vegetarian pairings with wild rice 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 wild rice source

Amount of Protein in Wild Rice

Relatively low in protein, a single cup of wild rice contains 6.5 grams of protein, or about 13% of recommended daily values. [1]

To get the adequate amount of protein with wild rice alone, you will need 7.6 cups of wild rice (1250 grams) for an average female, or 9.2 cups of wild rice for males. [4] That's over 1270 calories, and a lot of wild rice! Pairing wild rice with a richer protein source is a good idea.

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

Macronutrients in 1 cup (164g) of wild rice:

% of RDV Amount
Calories
8.3% 166 kCal
Carbohydrates
0% -
Total fat
0.9% 0.6 grams
Protein
13.1% 6.5 grams

Essential Amino Acids in Wild Rice

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

To have adequate amounts of all nine essential amino acids with wild rice alone, you will have to eat 6.1 cups of wild rice (1006 grams) for an average person. [2]

That's about 20% more wild rice to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (164g) of wild rice:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
13.1% 6.544g
Histidine
27.1% 0.171g
Isoleucine
31.8% 0.274g
Leucine
23.9% 0.453g
Lysine
16.3% 0.279g
Methionine
22.7% 0.195g
Phenylalanine
21.5% 0.32g
Threonine
23.1% 0.208g
Tryptophan
30.9% 0.08g
Valine
35.2% 0.38g

More Complete Protein with Wild Rice

Top vegan pairings with wild rice include:
  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
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with wild rice. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Wild Rice


image of cauliflower
image of wild rice

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

A ratio of 1.3 cups of wild rice (205g) and 15.1 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0.06 for wild rice to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 1.3 cup wild rice and 15.1 grams cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
16.9% 8.5g
Histidine
35.2% 0.22g
Isoleucine
41.1% 0.35g
Leucine
30.8% 0.58g
Lysine
22.3% 0.38g
Methionine
28.7% 0.25g
Phenylalanine
27.5% 0.41g
Threonine
30.2% 0.27g
Tryptophan
39.8% 0.1g
Valine
45.8% 0.49g

Vegan 2. Carrots and Wild Rice


image of carrots
image of wild rice

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

For example, 1.3 cups of wild rice (205g) and 0.5 carrot (33g) make a complete amino acids profile. In fact, any ratio of more than 0.16:1 of carrot to wild rice will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.3 cup wild rice and 0.5 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
17% 8.5g
Histidine
36% 0.23g
Isoleucine
42.8% 0.37g
Leucine
31.7% 0.6g
Lysine
22.4% 0.38g
Methionine
29.1% 0.25g
Phenylalanine
28.2% 0.42g
Threonine
36% 0.32g
Tryptophan
40.2% 0.1g
Valine
46.2% 0.5g

Vegan 3. Watermelon and Wild Rice


image of watermelon
image of wild rice

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

A ratio of 1.3 cups of wild rice (205g) and 0.4 cup of watermelon (57g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.28 to 1:0.5 for wild rice to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 1.3 cup wild rice and 0.4 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
34.4% 0.22g
Isoleucine
41.1% 0.35g
Leucine
30.5% 0.58g
Lysine
22.5% 0.38g
Methionine
28.8% 0.25g
Phenylalanine
27.4% 0.41g
Threonine
30.6% 0.28g
Tryptophan
40.2% 0.1g
Valine
44.9% 0.48g

Vegan 4. Crimini Mushroom and Wild Rice


image of crimini mushroom
image of wild rice

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

For example, 1.3 cups of wild rice (205g) and 2.6 tablespoons of crimini mushroom (14g) make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of crimini mushroom to wild rice will be complete.

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

Table of amino acids of 1.3 cup wild rice and 2.6 tbsp crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
35.3% 0.22g
Isoleucine
41.4% 0.36g
Leucine
31.1% 0.59g
Lysine
22.5% 0.38g
Methionine
29.2% 0.25g
Phenylalanine
27.8% 0.41g
Threonine
30.7% 0.28g
Tryptophan
41.7% 0.11g
Valine
45.5% 0.49g

Vegan 5. Cranberry and Wild Rice


image of cranberry
image of wild rice

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

A ratio of 1.3 cups of wild rice (205g) and 1 cup of cranberry (108g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:8 for wild rice to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 1.3 cup wild rice and 1 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
36.9% 0.23g
Isoleucine
44% 0.38g
Leucine
33% 0.62g
Lysine
22.8% 0.39g
Methionine
28.7% 0.25g
Phenylalanine
29.4% 0.44g
Threonine
32.3% 0.29g
Tryptophan
39.9% 0.1g
Valine
48.5% 0.52g

Vegan 6. Nutritional Yeast and Wild Rice


image of nutritional yeast
image of wild rice

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

For example, 1.3 cups of wild rice (205g) and 0.3 teaspoon of nutritional yeast (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.07 for wild rice to nutritional yeast by weight.

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

Table of amino acids of 1.3 cup wild rice and 0.3 tsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.5% 8.7g
Histidine
35.8% 0.23g
Isoleucine
42.8% 0.37g
Leucine
32% 0.61g
Lysine
23% 0.39g
Methionine
29.3% 0.25g
Phenylalanine
28.4% 0.42g
Threonine
31.9% 0.29g
Tryptophan
41.5% 0.11g
Valine
46.9% 0.51g

Vegan 7. Mango and Wild Rice


image of mango
image of wild rice

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

A ratio of 1.3 cups of wild rice (205g) and 0.2 mango (68g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:1.4 for wild rice to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 1.3 cup wild rice and 0.2 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
17.5% 8.7g
Histidine
35.9% 0.23g
Isoleucine
42.1% 0.36g
Leucine
31.7% 0.6g
Lysine
23% 0.39g
Methionine
29% 0.25g
Phenylalanine
28.1% 0.42g
Threonine
31.3% 0.28g
Tryptophan
42% 0.11g
Valine
46.7% 0.5g

Vegan 8. Pumpkin Seeds and Wild Rice


image of pumpkin seeds
image of wild rice

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

For example, 1.3 cups of wild rice (205g) and 0.9 tablespoon of pumpkin seeds (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:14 for wild rice to pumpkin seed by weight.

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 wild rice and 0.9 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
36.8% 0.23g
Isoleucine
43.8% 0.38g
Leucine
32.9% 0.62g
Lysine
23.3% 0.4g
Methionine
30.1% 0.26g
Phenylalanine
29.1% 0.43g
Threonine
31.7% 0.28g
Tryptophan
43.1% 0.11g
Valine
49% 0.53g

Vegan 9. Dijon Mustard and Wild Rice


image of dijon mustard
image of wild rice

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

A ratio of 1.3 cups of wild rice (205g) and 0.5 tablespoon of dijon mustard (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:12 for wild rice to dijon mustard by weight.

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

Table of amino acids of 1.3 cup wild rice and 0.5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
38% 0.24g
Isoleucine
43.9% 0.38g
Leucine
33.2% 0.63g
Lysine
23.6% 0.4g
Methionine
30% 0.26g
Phenylalanine
29.2% 0.43g
Threonine
31.7% 0.29g
Tryptophan
41.5% 0.11g
Valine
48.2% 0.52g

Vegan 10. Yellow Mustard and Wild Rice


image of yellow mustard
image of wild rice

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

For example, 1.3 cups of wild rice (205g) and 1.4 tablespoons of yellow mustard (21g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:1.6 for wild rice to yellow mustard by weight.

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

Table of amino acids of 1.3 cup wild rice and 1.4 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
17.9% 9g
Histidine
37.7% 0.24g
Isoleucine
43.3% 0.37g
Leucine
33.1% 0.63g
Lysine
23.6% 0.4g
Methionine
30.2% 0.26g
Phenylalanine
29.1% 0.43g
Threonine
32.8% 0.29g
Tryptophan
39.3% 0.1g
Valine
47.6% 0.51g

Vegan 11. Black Beans and Wild Rice


image of black beans
image of wild rice

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

A ratio of 1.3 cups of wild rice (205g) and 0.9 tablespoon of black beans (13g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.11 for wild rice to black bean by weight.

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

Table of amino acids of 1.3 cup wild rice and 0.9 tbsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.9% 9g
Histidine
37.3% 0.23g
Isoleucine
44.2% 0.38g
Leucine
33.5% 0.63g
Lysine
23.6% 0.4g
Methionine
29.6% 0.25g
Phenylalanine
30% 0.45g
Threonine
32.2% 0.29g
Tryptophan
42.3% 0.11g
Valine
48.3% 0.52g

Vegan 12. Kidney Beans and Wild Rice


image of kidney beans
image of wild rice

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

For example, 1.3 cups of wild rice (205g) and 1 tablespoon of kidney beans (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.09 for wild 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

Table of amino acids of 1.3 cup wild rice and 1 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.9% 9g
Histidine
37.3% 0.23g
Isoleucine
44.2% 0.38g
Leucine
33.5% 0.63g
Lysine
23.6% 0.4g
Methionine
29.6% 0.25g
Phenylalanine
30% 0.45g
Threonine
32.2% 0.29g
Tryptophan
42.3% 0.11g
Valine
48.3% 0.52g

Vegetarian 13. Sour Cream and Wild Rice


image of sour cream
image of wild rice

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

A ratio of 1.3 cups of wild rice (205g) and 1 tablespoon of sour cream (12g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:47 for wild rice to sour cream by weight.

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

Table of amino acids of 1.3 cup wild rice and 1 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16.9% 8.5g
Histidine
35.6% 0.22g
Isoleucine
42.1% 0.36g
Leucine
32% 0.6g
Lysine
22.3% 0.38g
Methionine
29.5% 0.25g
Phenylalanine
28.1% 0.42g
Threonine
30.8% 0.28g
Tryptophan
40.6% 0.11g
Valine
46.2% 0.5g

Vegetarian 14. Caramel and Wild Rice


image of caramel
image of wild rice

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

For example, 1.3 cups of wild rice (205g) and 1.5 tablespoons of caramel (32g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:0.21 for wild rice to caramel by weight.

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

Table of amino acids of 1.3 cup wild rice and 1.5 tbsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
17.1% 8.6g
Histidine
35.9% 0.23g
Isoleucine
43.1% 0.37g
Leucine
32.3% 0.61g
Lysine
22.5% 0.39g
Methionine
29.7% 0.26g
Phenylalanine
28.3% 0.42g
Threonine
31.2% 0.28g
Tryptophan
38.6% 0.1g
Valine
46.9% 0.51g

Vegetarian 15. Yogurt and Wild Rice


image of yogurt
image of wild rice

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

A ratio of 1.3 cups of wild rice (205g) and 0.8 tablespoon of yogurt (13g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:1.2 for wild rice to yogurt by weight.

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

Table of amino acids of 1.3 cup wild rice and 0.8 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
35.6% 0.22g
Isoleucine
42.6% 0.37g
Leucine
32.3% 0.61g
Lysine
22.7% 0.39g
Methionine
29.9% 0.26g
Phenylalanine
28.5% 0.42g
Threonine
30.9% 0.28g
Tryptophan
39.6% 0.1g
Valine
47.4% 0.51g

Vegetarian 16. Milk and Wild Rice


image of milk
image of wild rice

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

For example, 1.3 cups of wild rice (205g) and 1 tablespoon of milk (16g) make a complete amino acids profile. In fact, any ratio of more than 0.08:1 of milk to wild rice will be complete.

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

Table of amino acids of 1.3 cup wild rice and 1 tbsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
36.3% 0.23g
Isoleucine
42.9% 0.37g
Leucine
32.5% 0.61g
Lysine
22.9% 0.39g
Methionine
29.9% 0.26g
Phenylalanine
28.6% 0.43g
Threonine
31.4% 0.28g
Tryptophan
41.1% 0.11g
Valine
47.1% 0.51g


Complete Protein Pairings

Food item missing