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 hedge mustard seeds to create a complete protein profile. ^[2] More almond pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Almonds (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 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:

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:

1. Carrots
2. Crimini Mushroom
3. Pumpkin Seeds
4. Chia Seeds
5. Hedge Mustard Seeds
6. Dijon Mustard
7. Avocado
8. Wheat Germ
9. Chestnut
10. Lotus Seeds
11. Poppy Seeds

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

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

A ratio of 0.7 tablespoon 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

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

For example, 1 tablespoon 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

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

A ratio of 1.9 tablespoons 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

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 tablespoons 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

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

A ratio of 2.3 tablespoons of almonds (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 almond will be complete.

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

Dijon mustard is a great source of protein, and is high in lysine and methionine, complementing the profile of almond.

For example, 1.2 tablespoons of almonds (10g) and 4.9 tablespoons of dijon mustard (29g) make a complete amino acids 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

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

A ratio of 1.4 tablespoons of almonds (13g) and 3 avocado (404g) creates a complete protein 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

Wheat germ is a great source of protein, and is high in lysine and methionine, complementing the profile of almond.

For example, 1.6 tablespoons of almonds (15g) and 0.3 cup of wheat germ (31g) make a complete amino acids 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

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

A ratio of 2.5 tablespoons of almonds (23g) and 1.4 cups of chestnut (194g) creates a complete protein profile. In fact, any ratio of more than 9:1 of chestnut to almond will be complete.

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

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

For example, 0.6 tablespoon of almonds (5g) and 1.6 cups of lotus seeds (50g) make a complete amino acids profile. In fact, any ratio of more than 9:1 of lotus seed to almond will be complete.

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

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

A ratio of 1.6 tablespoons of almonds (14g) and 0.3 cup of poppy seeds (38g) creates a complete protein profile. In fact, any ratio of more than 2.7:1 of poppy seed to almond will be complete.

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

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 tablespoons 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

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

A ratio of 2.9 tablespoons 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

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

For example, 3 tablespoons 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

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

A ratio of 2.9 tablespoons 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