16 Complete Protein Pairings with Peanut Butter

Summary:

  • Peanut butter is low in protein - about 61.6 grams per cup.
  • In addition, peanut butter provides only 4 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, lysine, methionine, threonine and valine.[1]
  • Peanut butter pairs well with carrots, pumpkin seeds, hedge mustard seeds, crimini mushroom or lotus seeds to create a complete protein profile. [2] More peanut butter 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 peanut butter, and found both vegan and vegetarian pairings with peanut butter 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 peanut butter source

Amount of Protein in Peanut Butter

Relatively low in protein, a single cup of peanut butter contains 61.6 grams of protein, or about 123% of recommended daily values. [1]

To get the adequate amount of protein with peanut butter alone, you will need 0.8 cup of peanut butter (208 grams) for an average female, or 1 cup of peanut butter for males. [4] That's over 1220 calories. Pairing peanut butter with a richer protein source is a good idea.

Full nutritional profile for peanut butter
USDA Source: Peanut butter, chunk style, with salt

Macronutrients in 1 cup (256g) of peanut butter:

% of RDV Amount
Calories
75.4% 1508 kCal
Carbohydrates
0% -
Total fat
199.8% 127.8 grams
Protein
123.2% 61.6 grams

Essential Amino Acids in Peanut Butter

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

To have adequate amounts of all nine essential amino acids with peanut butter alone, you will have to eat 1.3 cups of peanut butter (328 grams) for an average person. [2]

That's about 58% more peanut butter to compensate for the lack of isoleucine, lysine, methionine, threonine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (256g) of peanut butter:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
123.2% 61.594g
Histidine
223.5% 1.408g
Isoleucine
181% 1.556g
Leucine
206.6% 3.904g
Lysine
100.5% 1.718g
Methionine
78% 0.671g
Phenylalanine
203.6% 3.034g
Threonine
147.3% 1.326g
Tryptophan
224.5% 0.584g
Valine
183% 1.976g

More Complete Protein with Peanut Butter

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

Vegan 1. Carrots and Peanut Butter


image of carrots
image of peanut butter

Low in protein, carrot is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 1.6 teaspoons of peanut butter (9g) and 2.9 carrots (211g) creates a complete protein profile. In fact, any ratio of more than 24:1 of carrot to peanut butter will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.6 tsp peanut butter and 2.9 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
8.1% 4.1g
Histidine
21% 0.13g
Isoleucine
25.1% 0.22g
Leucine
18.4% 0.35g
Lysine
15.9% 0.27g
Methionine
7.6% 0.07g
Phenylalanine
15.6% 0.23g
Threonine
49.9% 0.45g
Tryptophan
17.4% 0.05g
Valine
19.7% 0.21g

Vegan 2. Pumpkin Seeds and Peanut Butter


image of pumpkin seeds
image of peanut butter

Pumpkin seed is a reasonable source of supplementary protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 1.4 tablespoons of peanut butter (23g) and 0.4 cup of pumpkin seeds (24g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of pumpkin seed to peanut butter 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 1.4 tbsp peanut butter and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
19.7% 9.9g
Histidine
39.2% 0.25g
Isoleucine
42.3% 0.36g
Leucine
38% 0.72g
Lysine
28% 0.48g
Methionine
18.4% 0.16g
Phenylalanine
32.8% 0.49g
Threonine
31% 0.28g
Tryptophan
49.6% 0.13g
Valine
48.8% 0.53g

Vegan 3. Hedge Mustard Seeds and Peanut Butter


image of hedge mustard seeds
image of peanut butter

A reasonable source of supplementary protein, hedge mustard seed is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 1.2 tablespoons of peanut butter (20g) and 0.4 cup of hedge mustard seeds (32g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of hedge mustard seed to peanut butter will be complete.

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

Table of amino acids of 1.2 tbsp peanut butter and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.3% 8.6g
Histidine
33.7% 0.21g
Isoleucine
38% 0.33g
Leucine
36.7% 0.69g
Lysine
22.8% 0.39g
Methionine
17.5% 0.15g
Phenylalanine
28.2% 0.42g
Threonine
35.8% 0.32g
Tryptophan
49.9% 0.13g
Valine
34.9% 0.38g

Vegan 4. Crimini Mushroom and Peanut Butter


image of crimini mushroom
image of peanut butter

Crimini mushroom is a reasonable source of supplementary protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 0.7 tablespoon of peanut butter (12g) and 2.1 cups of crimini mushroom (183g) make a complete amino acids profile. In fact, any ratio of more than 16:1 of crimini mushroom to peanut butter will be complete.

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

Table of amino acids of 0.7 tbsp peanut butter and 2.1 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
14.8% 7.4g
Histidine
29.8% 0.19g
Isoleucine
29.4% 0.25g
Leucine
24.3% 0.46g
Lysine
31.6% 0.54g
Methionine
13.8% 0.12g
Phenylalanine
21.3% 0.32g
Threonine
29.8% 0.27g
Tryptophan
49.8% 0.13g
Valine
27.9% 0.3g

Vegan 5. Lotus Seeds and Peanut Butter


image of lotus seeds
image of peanut butter

A reasonable source of supplementary protein, lotus seed is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 1.5 teaspoons of peanut butter (8g) and 1.5 cups of lotus seeds (48g) creates a complete protein profile. In fact, any ratio of more than 6:1 of lotus seed to peanut butter will be complete.

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

Table of amino acids of 1.5 tsp peanut butter and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
39.8% 0.25g
Isoleucine
48.5% 0.42g
Leucine
37.4% 0.71g
Lysine
30.9% 0.53g
Methionine
17.4% 0.15g
Phenylalanine
31.1% 0.46g
Threonine
44.7% 0.4g
Tryptophan
47.9% 0.12g
Valine
50% 0.54g

Vegan 6. Chia Seeds and Peanut Butter


image of chia seeds
image of peanut butter

Chia seed is a reasonable source of supplementary protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 0.8 tablespoon of peanut butter (13g) and 0.8 ounce of chia seeds (23g) make a complete amino acids profile. In fact, any ratio of more than 1.8:1 of chia seed to peanut butter will be complete.

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

Table of amino acids of 0.8 tbsp peanut butter and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
13.7% 6.9g
Histidine
30.5% 0.19g
Isoleucine
30.5% 0.26g
Leucine
27% 0.51g
Lysine
18.1% 0.31g
Methionine
19.7% 0.17g
Phenylalanine
25.8% 0.38g
Threonine
25.5% 0.23g
Tryptophan
50% 0.13g
Valine
29.4% 0.32g

Vegan 7. Spirulina and Peanut Butter


image of spirulina
image of peanut butter

A great source of protein, spirulina is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 0.7 tablespoon of peanut butter (12g) and 1.6 tablespoons of spirulina (11g) creates a complete protein profile. In fact, any ratio of more than 1:1 of spirulina to peanut butter will be complete.

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

Table of amino acids of 0.7 tbsp peanut butter and 1.6 tbsp spirulina :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
29.3% 0.18g
Isoleucine
49.5% 0.43g
Leucine
38.4% 0.73g
Lysine
24.1% 0.41g
Methionine
18.4% 0.16g
Phenylalanine
29.9% 0.45g
Threonine
43.3% 0.39g
Tryptophan
49.9% 0.13g
Valine
44.3% 0.48g

Vegan 8. Spinach and Peanut Butter


image of spinach
image of peanut butter

Spinach is a reasonable source of supplementary protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 0.8 tablespoon of peanut butter (14g) and 7.8 cups of spinach (235g) make a complete amino acids profile. In fact, any ratio of more than 17:1 of spinach to peanut butter will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 0.8 tbsp peanut butter and 7.8 cup spinach :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
20% 10g
Histidine
35.7% 0.23g
Isoleucine
49.8% 0.43g
Leucine
38.7% 0.73g
Lysine
29.2% 0.5g
Methionine
18.6% 0.16g
Phenylalanine
31.1% 0.46g
Threonine
39.7% 0.36g
Tryptophan
47.1% 0.12g
Valine
44.8% 0.48g

Vegan 9. Poppy Seeds and Peanut Butter


image of poppy seeds
image of peanut butter

A reasonable source of supplementary protein, poppy seed is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 0.8 tablespoon of peanut butter (14g) and 0.3 cup of poppy seeds (40g) creates a complete protein profile. In fact, any ratio of more than 2.9:1 of poppy seed to peanut butter will be complete.

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

Table of amino acids of 0.8 tbsp peanut butter and 0.3 cup poppy seeds :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
41.5% 0.26g
Isoleucine
47.3% 0.41g
Leucine
38.6% 0.73g
Lysine
27.4% 0.47g
Methionine
27.3% 0.23g
Phenylalanine
30.9% 0.46g
Threonine
38% 0.34g
Tryptophan
39.8% 0.1g
Valine
49.9% 0.54g

Vegan 10. Dijon Mustard and Peanut Butter


image of dijon mustard
image of peanut butter

Dijon mustard is a great source of protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 0.9 tablespoon of peanut butter (14g) and 4.5 tablespoons of dijon mustard (27g) make a complete amino acids profile. In fact, any ratio of more than 1.9:1 of dijon mustard to peanut butter will be complete.

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

Table of amino acids of 0.9 tbsp peanut butter and 4.5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
20.9% 10.4g
Histidine
49.9% 0.31g
Isoleucine
47.1% 0.4g
Leucine
41.1% 0.78g
Lysine
34.6% 0.59g
Methionine
19.4% 0.17g
Phenylalanine
32.5% 0.48g
Threonine
33.2% 0.3g
Tryptophan
38.9% 0.1g
Valine
47.8% 0.52g

Vegan 11. Avocado and Peanut Butter


image of avocado
image of peanut butter

Low in protein, avocado is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 1 tablespoon of peanut butter (17g) and 2.7 avocado (366g) creates a complete protein profile. In fact, any ratio of more than 22:1 of avocado to peanut butter will be complete.

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

Table of amino acids of 1 tbsp peanut butter and 2.7 fruit avocado :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
22.4% 11.2g
Histidine
42.5% 0.27g
Isoleucine
47.1% 0.4g
Leucine
40.8% 0.77g
Lysine
34.1% 0.58g
Methionine
20.8% 0.18g
Phenylalanine
36.6% 0.55g
Threonine
38.8% 0.35g
Tryptophan
49.9% 0.13g
Valine
47.5% 0.51g

Vegetarian 12. Sour Cream and Peanut Butter


image of sour cream
image of peanut butter

Sour cream is a reasonable source of supplementary protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 2.2 tablespoons of peanut butter (36g) and 0.6 cup of sour cream (113g) make a complete amino acids profile. In fact, any ratio of more than 3:1 of sour cream to peanut butter will be complete.

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

Table of amino acids of 2.2 tbsp peanut butter and 0.6 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
22.6% 11.3g
Histidine
47.6% 0.3g
Isoleucine
46.6% 0.4g
Leucine
48% 0.91g
Lysine
32.1% 0.55g
Methionine
21.1% 0.18g
Phenylalanine
40.2% 0.6g
Threonine
38.3% 0.34g
Tryptophan
49.4% 0.13g
Valine
45.8% 0.49g

Vegetarian 13. Caramel and Peanut Butter


image of caramel
image of peanut butter

Low in protein, caramel is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 2.2 tablespoons of peanut butter (35g) and 0.7 cup of caramel (243g) creates a complete protein profile. In fact, any ratio of more than 7:1 of caramel to peanut butter will be complete.

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

Table of amino acids of 2.2 tbsp peanut butter and 0.7 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
22.5% 11.3g
Histidine
45.7% 0.29g
Isoleucine
49.6% 0.43g
Leucine
46.4% 0.88g
Lysine
30.2% 0.52g
Methionine
21% 0.18g
Phenylalanine
39.1% 0.58g
Threonine
37.7% 0.34g
Tryptophan
30.3% 0.08g
Valine
46.8% 0.51g

Vegetarian 14. Mayonnaise and Peanut Butter


image of mayonnaise
image of peanut butter

Mayonnaise is low in protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 1.7 tablespoons of peanut butter (27g) and 1.8 cups of mayonnaise (393g) make a complete amino acids profile. In fact, any ratio of more than 14:1 of mayonnaise to peanut butter will be complete.

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

Table of amino acids of 1.7 tbsp peanut butter and 1.8 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
20.7% 10.3g
Histidine
40% 0.25g
Isoleucine
49% 0.42g
Leucine
41.7% 0.79g
Lysine
27.2% 0.47g
Methionine
24.3% 0.21g
Phenylalanine
36.7% 0.55g
Threonine
39.7% 0.36g
Tryptophan
49.6% 0.13g
Valine
46.4% 0.5g

Vegetarian 15. Yogurt and Peanut Butter


image of yogurt
image of peanut butter

A reasonable source of supplementary protein, yogurt is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 2.2 tablespoons of peanut butter (35g) and 0.4 cup of yogurt (93g) creates a complete protein profile. In fact, any ratio of more than 2.7:1 of yogurt to peanut butter will be complete.

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

Table of amino acids of 2.2 tbsp peanut butter and 0.4 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
23.1% 11.5g
Histidine
42.9% 0.27g
Isoleucine
44.9% 0.39g
Leucine
45.1% 0.85g
Lysine
30.5% 0.52g
Methionine
21.6% 0.19g
Phenylalanine
39.3% 0.59g
Threonine
34.6% 0.31g
Tryptophan
37.5% 0.1g
Valine
49.4% 0.53g


Complete Protein Pairings

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