16 Complete Protein Pairings with Almonds

Summary:

  • Almond is low in protein - about 30.2 grams per cup.
  • In addition, almond provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Almond pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or dijon mustard to create a complete protein profile. [2] More almond 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 almonds, and found both vegan and vegetarian pairings with almonds 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 almonds source

Amount of Protein in Almonds

Relatively low in protein, a single cup of almonds contains 30.2 grams of protein, or about 60% of recommended daily values. [1]

To get the adequate amount of protein with almonds alone, you will need 1.7 cups of almonds (236 grams) for an average female, or 2 cups of almonds for males. [4] That's over 1370 calories. Pairing almond with a richer protein source is a good idea.

Full nutritional profile for almonds
USDA Source: Nuts, almonds

Macronutrients in 1 cup (143g) of almonds:

% of RDV Amount
Calories
41.4% 828 kCal
Carbohydrates
0% -
Total fat
111.6% 71.4 grams
Protein
60.5% 30.2 grams

Essential Amino Acids in Almonds

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

To have adequate amounts of all nine essential amino acids with almond alone, you will have to eat 3.8 cups of almonds (548 grams) for an average person. [2]

That's about 132% more almond 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 (143g) of almonds:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
60.5% 30.245g
Histidine
122.3% 0.771g
Isoleucine
124.9% 1.074g
Leucine
111.4% 2.106g
Lysine
47.5% 0.812g
Methionine
26.1% 0.225g
Phenylalanine
108.6% 1.619g
Threonine
95.5% 0.859g
Tryptophan
116.1% 0.302g
Valine
113.2% 1.223g

More Complete Protein with Almonds

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

Vegan 1. Carrots and Almonds


image of carrots
image of almonds

Low in protein, carrot is high in lysine and methionine, which is complementary to almond.

A ratio of 0.7 tbsp of almonds (6g) and 3 carrots (216g) creates a complete protein profile. In fact, any ratio of more than 36:1 of carrot to almond will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.7 tbsp almonds and 3 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
6.6% 3.3g
Histidine
18.9% 0.12g
Isoleucine
24.6% 0.21g
Leucine
16.4% 0.31g
Lysine
14.8% 0.25g
Methionine
6.1% 0.05g
Phenylalanine
13.4% 0.2g
Threonine
49.9% 0.45g
Tryptophan
14.9% 0.04g
Valine
18.6% 0.2g

Vegan 2. Crimini Mushroom and Almonds


image of crimini mushroom
image of almonds

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

For example, 1 tbsp of almonds (9g) and 2.3 cups of crimini mushroom (198g) make a complete amino acids profile. In fact, any ratio of more than 23:1 of crimini mushroom to almond will be complete.

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

Table of amino acids of 1 tbsp almonds and 2.3 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
28.5% 0.18g
Isoleucine
30.4% 0.26g
Leucine
22.8% 0.43g
Lysine
32.1% 0.55g
Methionine
12.7% 0.11g
Phenylalanine
19.5% 0.29g
Threonine
30.7% 0.28g
Tryptophan
49.8% 0.13g
Valine
28% 0.3g

Vegan 3. Pumpkin Seeds and Almonds


image of pumpkin seeds
image of almonds

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

A ratio of 1.9 tbsps of almonds (17g) and 0.4 cup of pumpkin seeds (26g) creates a complete protein profile. In fact, any ratio of more than 1.5:1 of pumpkin seed to almond 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 1.9 tbsp almonds and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17% 8.5g
Histidine
36.2% 0.23g
Isoleucine
44.1% 0.38g
Leucine
35.2% 0.67g
Lysine
26.9% 0.46g
Methionine
15.9% 0.14g
Phenylalanine
29.3% 0.44g
Threonine
31.4% 0.28g
Tryptophan
46.9% 0.12g
Valine
49.8% 0.54g

Vegan 4. Chia Seeds and Almonds


image of chia seeds
image of almonds

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

For example, 1.5 tbsps of almonds (13g) and 0.8 ounce of chia seeds (23g) make a complete amino acids profile. In fact, any ratio of more than 1.7:1 of chia seed to almond will be complete.

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

Table of amino acids of 1.5 tbsp almonds and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
31.1% 0.2g
Isoleucine
33.4% 0.29g
Leucine
27.4% 0.52g
Lysine
17.7% 0.3g
Methionine
18.4% 0.16g
Phenylalanine
26.1% 0.39g
Threonine
27.3% 0.25g
Tryptophan
50% 0.13g
Valine
31.1% 0.34g

Vegan 5. Dijon Mustard and Almonds


image of dijon mustard
image of almonds

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

A ratio of 1.2 tbsps of almonds (10g) and 4.9 tbsps of dijon mustard (29g) creates a complete protein profile. In fact, any ratio of more than 2.8:1 of dijon mustard to almond will be complete.

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

Table of amino acids of 1.2 tbsp almonds and 4.9 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
19.7% 9.9g
Histidine
49.8% 0.31g
Isoleucine
49.5% 0.43g
Leucine
40.4% 0.76g
Lysine
35.1% 0.6g
Methionine
18.4% 0.16g
Phenylalanine
31% 0.46g
Threonine
34.3% 0.31g
Tryptophan
37.3% 0.1g
Valine
49.3% 0.53g

Vegan 6. Avocado and Almonds


image of avocado
image of almonds

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

For example, 1.4 tbsps of almonds (13g) and 3 avocado (404g) make a complete amino acids profile. In fact, any ratio of more than 32:1 of avocado to almond will be complete.

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

Table of amino acids of 1.4 tbsp almonds and 3 fruit avocado :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
21.2% 10.6g
Histidine
41.6% 0.26g
Isoleucine
49.9% 0.43g
Leucine
39.9% 0.75g
Lysine
34.7% 0.59g
Methionine
19.7% 0.17g
Phenylalanine
35.3% 0.53g
Threonine
40.7% 0.37g
Tryptophan
49.2% 0.13g
Valine
49.3% 0.53g

Vegan 7. Wheat Germ and Almonds


image of wheat germ
image of almonds

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

A ratio of 1.6 tbsps of almonds (15g) and 0.3 cup of wheat germ (31g) creates a complete protein profile. In fact, any ratio of more than 2.1:1 of wheat germ to almond will be complete.

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

Table of amino acids of 1.6 tbsp almonds and 0.3 cup wheat germ :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20.6% 10.3g
Histidine
44.4% 0.28g
Isoleucine
43.5% 0.37g
Leucine
37.3% 0.71g
Lysine
31.6% 0.54g
Methionine
19.2% 0.17g
Phenylalanine
30.5% 0.45g
Threonine
43.3% 0.39g
Tryptophan
49.9% 0.13g
Valine
46.1% 0.5g

Vegan 8. Cinnamon and Almonds


image of cinnamon
image of almonds

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

For example, 1.6 tbsps of almonds (14g) and 1.5 cups of cinnamon (186g) make a complete amino acids profile. In fact, any ratio of more than 13:1 of cinnamon to almond will be complete.

Full nutritional profile for cinnamon
USDA Source: Spices, cinnamon, ground

Table of amino acids of 1.6 tbsp almonds and 1.5 cup cinnamon :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
46.6% 0.29g
Isoleucine
43.9% 0.38g
Leucine
35.9% 0.68g
Lysine
31.1% 0.53g
Methionine
19.4% 0.17g
Phenylalanine
29% 0.43g
Threonine
37.5% 0.34g
Tryptophan
46.6% 0.12g
Valine
49.7% 0.54g

Vegan 9. Spinach and Almonds


image of spinach
image of almonds

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

A ratio of 1.1 tbsps of almonds (9g) and 8.1 cups of spinach (243g) creates a complete protein profile. In fact, any ratio of more than 26:1 of spinach to almond will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 1.1 tbsp almonds and 8.1 cup spinach :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
32.8% 0.21g
Isoleucine
49.8% 0.43g
Leucine
36% 0.68g
Lysine
27.8% 0.48g
Methionine
16.7% 0.14g
Phenylalanine
28.2% 0.42g
Threonine
39.3% 0.35g
Tryptophan
44% 0.11g
Valine
43.7% 0.47g

Vegan 10. Quinoa and Almonds


image of quinoa
image of almonds

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

For example, 2 tbsps of almonds (18g) and 0.9 cup of quinoa (169g) make a complete amino acids profile. In fact, any ratio of more than 9:1 of quinoa to almond will be complete.

Full nutritional profile for quinoa
USDA Source: Quinoa, cooked

Table of amino acids of 2 tbsp almonds and 0.9 cup quinoa :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
22.5% 11.2g
Histidine
49.5% 0.31g
Isoleucine
46.5% 0.4g
Leucine
37.3% 0.71g
Lysine
29.6% 0.51g
Methionine
22.1% 0.19g
Phenylalanine
34.6% 0.52g
Threonine
36.6% 0.33g
Tryptophan
48.3% 0.13g
Valine
43.1% 0.47g

Vegan 11. Pistachio and Almonds


image of pistachio
image of almonds

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

A ratio of 0.8 tbsp of almonds (8g) and 0.3 cup of pistachio (36g) creates a complete protein profile. In fact, any ratio of more than 5:1 of pistachio to almond will be complete.

Full nutritional profile for pistachio
USDA Source: Nuts, pistachio nuts, dry roasted, without salt added

Table of amino acids of 0.8 tbsp almonds and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
18.5% 9.3g
Histidine
37.3% 0.24g
Isoleucine
47.1% 0.41g
Leucine
38.1% 0.72g
Lysine
27.8% 0.48g
Methionine
17.2% 0.15g
Phenylalanine
33.6% 0.5g
Threonine
33.9% 0.3g
Tryptophan
42.6% 0.11g
Valine
49.9% 0.54g

Vegetarian 12. Sour Cream and Almonds


image of sour cream
image of almonds

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

For example, 3.1 tbsps of almonds (28g) and 0.7 cup of sour cream (132g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of sour cream to almond will be complete.

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

Table of amino acids of 3.1 tbsp almonds and 0.7 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
18.3% 9.1g
Histidine
43.2% 0.27g
Isoleucine
49.4% 0.43g
Leucine
44.3% 0.84g
Lysine
30.5% 0.52g
Methionine
17.1% 0.15g
Phenylalanine
35.2% 0.52g
Threonine
39.5% 0.36g
Tryptophan
44% 0.11g
Valine
46% 0.5g

Vegetarian 13. Caramel and Almonds


image of caramel
image of almonds

Low in protein, caramel is high in lysine and methionine, which is complementary to almond.

A ratio of 2.9 tbsps of almonds (26g) and 0.8 cup of caramel (265g) creates a complete protein profile. In fact, any ratio of more than 10:1 of caramel to almond will be complete.

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

Table of amino acids of 2.9 tbsp almonds and 0.8 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
38.7% 0.24g
Isoleucine
49.7% 0.43g
Leucine
40.1% 0.76g
Lysine
26.6% 0.45g
Methionine
16.1% 0.14g
Phenylalanine
32% 0.48g
Threonine
36.5% 0.33g
Tryptophan
20.7% 0.05g
Valine
44.2% 0.48g

Vegetarian 14. Yogurt and Almonds


image of yogurt
image of almonds

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

For example, 3 tbsps of almonds (27g) and 0.4 cup of yogurt (106g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of yogurt to almond will be complete.

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

Table of amino acids of 3 tbsp almonds and 0.4 cup yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
37.6% 0.24g
Isoleucine
46.9% 0.4g
Leucine
40.7% 0.77g
Lysine
28.3% 0.48g
Methionine
17.5% 0.15g
Phenylalanine
34% 0.51g
Threonine
34.8% 0.31g
Tryptophan
30.1% 0.08g
Valine
49.6% 0.54g

Vegetarian 15. Mayonnaise and Almonds


image of mayonnaise
image of almonds

Low in protein, mayonnaise is high in lysine and methionine, which is complementary to almond.

A ratio of 2.9 tbsps of almonds (26g) and 1.6 cups of mayonnaise (350g) creates a complete protein profile. In fact, any ratio of more than 13:1 of mayonnaise to almond will be complete.

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

Table of amino acids of 2.9 tbsp almonds and 1.6 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.7% 8.9g
Histidine
36.7% 0.23g
Isoleucine
49.1% 0.42g
Leucine
37.9% 0.72g
Lysine
23.4% 0.4g
Methionine
19% 0.16g
Phenylalanine
33.1% 0.49g
Threonine
38.7% 0.35g
Tryptophan
44% 0.11g
Valine
44.6% 0.48g


Complete Protein Pairings

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