16 Complete Protein Pairings with Almond Butter

Summary:

  • Almond butter is low in protein - about 53.7 grams per cup.
  • In addition, almond butter provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Almond butter pairs well with crimini mushroom, pumpkin seeds, chia seeds, hedge mustard seeds or dijon mustard to create a complete protein profile. [2] More almond 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 almond butter, and found both vegan and vegetarian pairings with almond 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 almond butter source

Amount of Protein in Almond Butter

Relatively low in protein, a single cup of almond butter contains 53.7 grams of protein, or about 107% of recommended daily values. [1]

To get the adequate amount of protein with almond butter alone, you will need 0.9 cup of almond butter (239 grams) for an average female, or 1.1 cups of almond butter for males. [4] That's over 1460 calories. Pairing almond butter with a richer protein source is a good idea.

Full nutritional profile for almond butter
USDA Source: Nuts, almond butter, plain, with salt added

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

% of RDV Amount
Calories
78.6% 1572 kCal
Carbohydrates
0% -
Total fat
222% 142.1 grams
Protein
107.3% 53.7 grams

Essential Amino Acids in Almond Butter

Proportionally, almond butter does contain abundant amounts of 7 out of the nine essential amino acids. However, almond butter is a little short on lysine and methionine.[1]

To have adequate amounts of all nine essential amino acids with almond butter alone, you will have to eat 2.8 cups of almond butter (705 grams) for an average person. [2]

That's about 195% more almond butter to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

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

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
107.3% 53.658g
Histidine
223.5% 1.408g
Isoleucine
242% 2.081g
Leucine
200.9% 3.796g
Lysine
91.6% 1.567g
Methionine
36.3% 0.312g
Phenylalanine
197.4% 2.941g
Threonine
157.9% 1.421g
Tryptophan
156.6% 0.407g
Valine
222.1% 2.399g

More Complete Protein with Almond Butter

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

Vegan 1. Crimini Mushroom and Almond Butter


image of crimini mushroom
image of almond butter

A reasonable source of supplementary protein, crimini mushroom is high in lysine and methionine, which is complementary to almond butter.

A ratio of 1.5 teaspoons of almond butter (8g) and 2.4 cups of crimini mushroom (210g) creates a complete protein profile. In fact, any ratio of more than 27:1 of crimini mushroom to almond butter will be complete.

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

Table of amino acids of 1.5 tsp almond butter and 2.4 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
13.7% 6.9g
Histidine
29.1% 0.18g
Isoleucine
31.5% 0.27g
Leucine
23.1% 0.44g
Lysine
33.7% 0.58g
Methionine
12.8% 0.11g
Phenylalanine
19.6% 0.29g
Threonine
31.1% 0.28g
Tryptophan
49.9% 0.13g
Valine
29.1% 0.31g

Vegan 2. Pumpkin Seeds and Almond Butter


image of pumpkin seeds
image of almond butter

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

For example, 0.9 tablespoon of almond butter (15g) and 0.4 cup of pumpkin seeds (27g) make a complete amino acids profile. In fact, any ratio of more than 1.8:1 of pumpkin seed to almond 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 0.9 tbsp almond butter and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
16.2% 8.1g
Histidine
35% 0.22g
Isoleucine
43.9% 0.38g
Leucine
34% 0.64g
Lysine
27% 0.46g
Methionine
15.1% 0.13g
Phenylalanine
28.1% 0.42g
Threonine
29.5% 0.27g
Tryptophan
42.8% 0.11g
Valine
49.9% 0.54g

Vegan 3. Chia Seeds and Almond Butter


image of chia seeds
image of almond butter

A reasonable source of supplementary protein, chia seed is high in lysine and methionine, which is complementary to almond butter.

A ratio of 1 tablespoon of almond butter (16g) and 0.8 ounce of chia seeds (24g) creates a complete protein profile. In fact, any ratio of more than 1.5:1 of chia seed to almond butter will be complete.

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

Table of amino acids of 1 tbsp almond butter and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
14.6% 7.3g
Histidine
34% 0.21g
Isoleucine
37.3% 0.32g
Leucine
29.8% 0.56g
Lysine
19.2% 0.33g
Methionine
18.6% 0.16g
Phenylalanine
28.6% 0.43g
Threonine
28.6% 0.26g
Tryptophan
49.7% 0.13g
Valine
34.8% 0.38g

Vegan 4. Hedge Mustard Seeds and Almond Butter


image of hedge mustard seeds
image of almond butter

Hedge mustard seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of almond butter.

For example, 1.2 tablespoons of almond butter (20g) and 0.5 cup of hedge mustard seeds (37g) make a complete amino acids profile. In fact, any ratio of more than 1.8:1 of hedge mustard seed to almond 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 almond butter and 0.5 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
36.3% 0.23g
Isoleucine
46.5% 0.4g
Leucine
39.5% 0.75g
Lysine
24.4% 0.42g
Methionine
16.1% 0.14g
Phenylalanine
29.7% 0.44g
Threonine
40.4% 0.36g
Tryptophan
49.7% 0.13g
Valine
41.2% 0.44g

Vegan 5. Dijon Mustard and Almond Butter


image of dijon mustard
image of almond butter

A great source of protein, dijon mustard is high in lysine and methionine, which is complementary to almond butter.

A ratio of 1.7 teaspoons of almond butter (9g) and 5 tablespoons of dijon mustard (30g) creates a complete protein profile. In fact, any ratio of more than 3:1 of dijon mustard to almond butter will be complete.

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

Table of amino acids of 1.7 tsp almond butter and 5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
19.5% 9.7g
Histidine
49.8% 0.31g
Isoleucine
49.9% 0.43g
Leucine
40.2% 0.76g
Lysine
35.6% 0.61g
Methionine
18.1% 0.16g
Phenylalanine
30.6% 0.46g
Threonine
33.5% 0.3g
Tryptophan
35% 0.09g
Valine
49.8% 0.54g

Vegan 6. Avocado and Almond Butter


image of avocado
image of almond butter

Avocado is low in protein, and is high in lysine and methionine, complementing the profile of almond butter.

For example, 0.7 tablespoon of almond butter (11g) and 3 avocado (411g) make a complete amino acids profile. In fact, any ratio of more than 38:1 of avocado to almond butter will be complete.

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

Table of amino acids of 0.7 tbsp almond butter and 3 fruit avocado :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
20.7% 10.3g
Histidine
40.8% 0.26g
Isoleucine
49.9% 0.43g
Leucine
39.2% 0.74g
Lysine
34.9% 0.6g
Methionine
19.3% 0.17g
Phenylalanine
34.6% 0.52g
Threonine
39.6% 0.36g
Tryptophan
46.3% 0.12g
Valine
49.4% 0.53g

Vegan 7. Wheat Germ and Almond Butter


image of wheat germ
image of almond butter

A great source of protein, wheat germ is high in lysine and methionine, which is complementary to almond butter.

A ratio of 0.8 tablespoon of almond butter (14g) and 0.3 cup of wheat germ (34g) creates a complete protein profile. In fact, any ratio of more than 2.5:1 of wheat germ to almond butter will be complete.

Full nutritional profile for wheat germ
USDA Source: Wheat germ, crude

Table of amino acids of 0.8 tbsp almond butter and 0.3 cup wheat germ :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
21.5% 10.7g
Histidine
46.6% 0.29g
Isoleucine
46.4% 0.4g
Leucine
39% 0.74g
Lysine
34.1% 0.58g
Methionine
20% 0.17g
Phenylalanine
31.7% 0.47g
Threonine
45% 0.4g
Tryptophan
49.9% 0.13g
Valine
49.5% 0.53g

Vegan 8. Chestnut and Almond Butter


image of chestnut
image of almond butter

Chestnut is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of almond butter.

For example, 1.3 tablespoons of almond butter (22g) and 1.3 cups of chestnut (190g) make a complete amino acids profile. In fact, any ratio of more than 9:1 of chestnut to almond butter will be complete.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

Table of amino acids of 1.3 tbsp almond butter and 1.3 cup chestnut :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
21.1% 10.5g
Histidine
45.3% 0.29g
Isoleucine
47.9% 0.41g
Leucine
35.8% 0.68g
Lysine
28.6% 0.49g
Methionine
19.6% 0.17g
Phenylalanine
33.7% 0.5g
Threonine
37.1% 0.33g
Tryptophan
38.6% 0.1g
Valine
50% 0.54g

Vegan 9. Lotus Seeds and Almond Butter


image of lotus seeds
image of almond butter

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

A ratio of 0.9 teaspoon of almond butter (5g) and 1.6 cups of lotus seeds (50g) creates a complete protein profile. In fact, any ratio of more than 11:1 of lotus seed to almond butter will be complete.

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

Table of amino acids of 0.9 tsp almond butter and 1.6 cup lotus seeds :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
38.2% 0.24g
Isoleucine
48.9% 0.42g
Leucine
35.8% 0.68g
Lysine
30.5% 0.52g
Methionine
16.2% 0.14g
Phenylalanine
29.4% 0.44g
Threonine
44.4% 0.4g
Tryptophan
45.3% 0.12g
Valine
50% 0.54g

Vegan 10. Poppy Seeds and Almond Butter


image of poppy seeds
image of almond butter

Poppy seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of almond butter.

For example, 1 tablespoon of almond butter (15g) and 0.3 cup of poppy seeds (36g) make a complete amino acids profile. In fact, any ratio of more than 2.4:1 of poppy seed to almond butter will be complete.

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

Table of amino acids of 1 tbsp almond butter and 0.3 cup poppy seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
40.4% 0.25g
Isoleucine
48.8% 0.42g
Leucine
37.2% 0.7g
Lysine
25.6% 0.44g
Methionine
23.2% 0.2g
Phenylalanine
30.2% 0.45g
Threonine
36.9% 0.33g
Tryptophan
34.8% 0.09g
Valine
49.9% 0.54g

Vegan 11. Spinach and Almond Butter


image of spinach
image of almond butter

A reasonable source of supplementary protein, spinach is high in lysine and methionine, which is complementary to almond butter.

A ratio of 1.5 teaspoons of almond butter (8g) and 8.2 cups of spinach (247g) creates a complete protein profile. In fact, any ratio of more than 30:1 of spinach to almond butter will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 1.5 tsp almond butter and 8.2 cup spinach :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
32.2% 0.2g
Isoleucine
49.9% 0.43g
Leucine
35.5% 0.67g
Lysine
28% 0.48g
Methionine
16.3% 0.14g
Phenylalanine
27.6% 0.41g
Threonine
38.5% 0.35g
Tryptophan
41.9% 0.11g
Valine
43.8% 0.47g

Vegetarian 12. Sour Cream and Almond Butter


image of sour cream
image of almond butter

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

For example, 1.6 tablespoons of almond butter (25g) and 0.7 cup of sour cream (139g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of sour cream to almond butter will be complete.

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

Table of amino acids of 1.6 tbsp almond butter and 0.7 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.3% 8.6g
Histidine
42.1% 0.27g
Isoleucine
50% 0.43g
Leucine
43.3% 0.82g
Lysine
31.3% 0.53g
Methionine
16.1% 0.14g
Phenylalanine
33.9% 0.51g
Threonine
37.3% 0.34g
Tryptophan
37.7% 0.1g
Valine
46.8% 0.51g

Vegetarian 13. Yogurt and Almond Butter


image of yogurt
image of almond butter

A reasonable source of supplementary protein, yogurt is high in lysine and methionine, which is complementary to almond butter.

A ratio of 1.5 tablespoons of almond butter (24g) and 0.4 cup of yogurt (110g) creates a complete protein profile. In fact, any ratio of more than 5:1 of yogurt to almond butter will be complete.

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

Table of amino acids of 1.5 tbsp almond butter and 0.4 cup yogurt :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
35.7% 0.22g
Isoleucine
46.6% 0.4g
Leucine
38.9% 0.74g
Lysine
28.5% 0.49g
Methionine
16.4% 0.14g
Phenylalanine
32.2% 0.48g
Threonine
31.9% 0.29g
Tryptophan
23% 0.06g
Valine
49.8% 0.54g

Vegetarian 14. Mayonnaise and Almond Butter


image of mayonnaise
image of almond butter

Mayonnaise is low in protein, and is high in lysine and methionine, complementing the profile of almond butter.

For example, 1.7 tablespoons of almond butter (27g) and 1.4 cups of mayonnaise (316g) make a complete amino acids profile. In fact, any ratio of more than 12:1 of mayonnaise to almond butter will be complete.

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

Table of amino acids of 1.7 tbsp almond butter and 1.4 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
17.5% 8.7g
Histidine
36.8% 0.23g
Isoleucine
49.7% 0.43g
Leucine
37.3% 0.7g
Lysine
23.1% 0.39g
Methionine
16.8% 0.14g
Phenylalanine
33.1% 0.49g
Threonine
36.1% 0.33g
Tryptophan
37.3% 0.1g
Valine
45.3% 0.49g

Vegetarian 15. Milk and Almond Butter


image of milk
image of almond butter

A reasonable source of supplementary protein, milk is high in lysine and methionine, which is complementary to almond butter.

A ratio of 1.4 tablespoons of almond butter (23g) and 0.6 cup of milk (142g) creates a complete protein profile. In fact, any ratio of more than 6:1 of milk to almond butter 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 1.4 tbsp almond butter and 0.6 cup milk :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
18.9% 9.4g
Histidine
42.4% 0.27g
Isoleucine
49.7% 0.43g
Leucine
41.3% 0.78g
Lysine
31.1% 0.53g
Methionine
17.6% 0.15g
Phenylalanine
33.8% 0.5g
Threonine
36.2% 0.33g
Tryptophan
36.8% 0.1g
Valine
48.1% 0.52g


Complete Protein Pairings

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