16 Complete Protein Pairings with Apple

Summary:

  • Apple is low in protein - about 0.6 grams per large.
  • In addition, apple provides only 4 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, methionine, phenylalanine and tryptophan.[1]
  • Apple pairs well with carrots, chia seeds, hedge mustard seeds, spirulina or pumpkin seeds to create a complete protein profile. [2] More apple 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 apple, and found both vegan and vegetarian pairings with apple 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 apple source

Amount of Protein in Apple

Relatively low in protein, a single apple contains 0.6 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with apple alone, you will need 86 apple (19230 grams) for an average female, or 103 apple for males. [4] That's over 10000 calories, and a lot of apple! Pairing apple with a richer protein source is a good idea.

Full nutritional profile for apple
USDA Source: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)

Macronutrients in 1 large (223g) of apple:

% of RDV Amount
Calories
5.8% 116 kCal
Carbohydrates
0% -
Total fat
0.6% 0.4 grams
Protein
1.2% 0.6 grams

Essential Amino Acids in Apple

Proportionally, apple does contain abundant amounts of 4 out of the nine essential amino acids. However, apple is a little short on isoleucine, leucine, methionine, phenylalanine and tryptophan.[1]

To have adequate amounts of all nine essential amino acids with apple alone, you will have to eat 386 apple (86000 grams) for an average person. [2]

That's about 347% more apple to compensate for the lack of isoleucine, leucine, methionine, phenylalanine and tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 large (223g) of apple:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1.2% 0.58g
Histidine
1.8% 0.011g
Isoleucine
1.6% 0.013g
Leucine
1.5% 0.029g
Lysine
1.6% 0.027g
Methionine
0.3% 0.002g
Phenylalanine
0.9% 0.013g
Threonine
1.5% 0.013g
Tryptophan
0.9% 0.002g
Valine
2.5% 0.027g

More Complete Protein with Apple

Top vegan pairings with apple include:
  1. Carrots
  2. Chia Seeds
  3. Hedge Mustard Seeds
  4. Spirulina
  5. Pumpkin Seeds
  6. Cashews
  7. Lotus Seeds
  8. Pistachio
  9. Spinach
  10. Flaxseeds
  11. Poppy Seeds
  12. Dijon Mustard
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with apple. These include:
  1. Sour Cream
  2. Mayonnaise
  3. Whipping Cream
  4. Unsalted Butter

Vegan 1. Carrots and Apple


image of carrots
image of apple

Low in protein, carrot is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, which is complementary to apple.

A ratio of 1.4 apple (319g) and 2.8 carrots (199g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of carrot to apple will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.4 large apple and 2.8 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.4% 2.7g
Histidine
15.1% 0.1g
Isoleucine
20% 0.17g
Leucine
12.9% 0.24g
Lysine
14% 0.24g
Methionine
5% 0.04g
Phenylalanine
9.4% 0.14g
Threonine
44.3% 0.4g
Tryptophan
10.4% 0.03g
Valine
16.2% 0.18g

Vegan 2. Chia Seeds and Apple


image of chia seeds
image of apple

Chia seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, complementing the profile of apple.

For example, 10 apple (2230g) and 0.8 ounce of chia seeds (22g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:1 for apple to chia seed by weight.

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

Table of amino acids of 10 large apple and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
18.9% 9.4g
Histidine
36.2% 0.23g
Isoleucine
36% 0.31g
Leucine
31.3% 0.59g
Lysine
28.1% 0.48g
Methionine
17.6% 0.15g
Phenylalanine
23.9% 0.36g
Threonine
32.2% 0.29g
Tryptophan
45.4% 0.12g
Valine
44.1% 0.48g

Vegan 3. Hedge Mustard Seeds and Apple


image of hedge mustard seeds
image of apple

A reasonable source of supplementary protein, hedge mustard seed is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, which is complementary to apple.

A ratio of 5 apple (1115g) and 0.4 cup of hedge mustard seeds (31g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:5 for apple to hedge mustard seed by weight.

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

Table of amino acids of 5 large apple and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
13.2% 6.6g
Histidine
24.6% 0.16g
Isoleucine
30.8% 0.27g
Leucine
27.6% 0.52g
Lysine
22.2% 0.38g
Methionine
12.3% 0.11g
Phenylalanine
16.5% 0.25g
Threonine
30.8% 0.28g
Tryptophan
35.5% 0.09g
Valine
32.3% 0.35g

Vegan 4. Spirulina and Apple


image of spirulina
image of apple

Spirulina is a great source of protein, and is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, complementing the profile of apple.

For example, 3.3 apple (743g) and 1.5 tablespoons of spirulina (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:4 for apple to spirulina by weight.

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

Table of amino acids of 3.3 large apple and 1.5 tbsp spirulina :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
15.7% 7.9g
Histidine
23.7% 0.15g
Isoleucine
43.7% 0.38g
Leucine
32.1% 0.61g
Lysine
23.5% 0.4g
Methionine
14.7% 0.13g
Phenylalanine
22.2% 0.33g
Threonine
39% 0.35g
Tryptophan
39.8% 0.1g
Valine
41.8% 0.45g

Vegan 5. Pumpkin Seeds and Apple


image of pumpkin seeds
image of apple

A reasonable source of supplementary protein, pumpkin seed is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, which is complementary to apple.

A ratio of 3.3 apple (743g) and 0.3 cup of pumpkin seeds (20g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:8 for apple 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 3.3 large apple and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
11.2% 5.6g
Histidine
22% 0.14g
Isoleucine
27% 0.23g
Leucine
21.5% 0.41g
Lysine
21.2% 0.36g
Methionine
10.4% 0.09g
Phenylalanine
15.2% 0.23g
Threonine
19.9% 0.18g
Tryptophan
27.6% 0.07g
Valine
35.4% 0.38g

Vegan 6. Cashews and Apple


image of cashews
image of apple

Cashew is a reasonable source of supplementary protein, and is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, complementing the profile of apple.

For example, 3.3 apple (743g) and 1.2 ounces of cashews (33g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:13 for apple to cashew by weight.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

Table of amino acids of 3.3 large apple and 1.2 oz cashews :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16% 8g
Histidine
30% 0.19g
Isoleucine
35.8% 0.31g
Leucine
31.1% 0.59g
Lysine
23.3% 0.4g
Methionine
14.9% 0.13g
Phenylalanine
24.3% 0.36g
Threonine
30.5% 0.27g
Tryptophan
39.8% 0.1g
Valine
42.1% 0.45g

Vegan 7. Lotus Seeds and Apple


image of lotus seeds
image of apple

A reasonable source of supplementary protein, lotus seed is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, which is complementary to apple.

A ratio of 1.3 apple (279g) and 1.4 cups of lotus seeds (44g) creates a complete protein profile. In fact, any ratio of more than 0.16:1 of lotus seed to apple will be complete.

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

Table of amino acids of 1.3 large apple and 1.4 cup lotus seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
15.1% 7.6g
Histidine
32.5% 0.2g
Isoleucine
41.4% 0.36g
Leucine
30.5% 0.58g
Lysine
27.5% 0.47g
Methionine
14.1% 0.12g
Phenylalanine
24% 0.36g
Threonine
38.7% 0.35g
Tryptophan
38.7% 0.1g
Valine
43.8% 0.47g

Vegan 8. Pistachio and Apple


image of pistachio
image of apple

Pistachio is a great source of protein, and is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, complementing the profile of apple.

For example, 1.7 apple (372g) and 0.3 cup of pistachio (31g) make a complete amino acids profile. In fact, any ratio of more than 0.08:1 of pistachio to apple will be complete.

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

Table of amino acids of 1.7 large apple and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
15.1% 7.6g
Histidine
29.5% 0.19g
Isoleucine
37.5% 0.32g
Leucine
30.3% 0.57g
Lysine
24.4% 0.42g
Methionine
14.1% 0.12g
Phenylalanine
25.5% 0.38g
Threonine
27.3% 0.25g
Tryptophan
32.9% 0.09g
Valine
42% 0.45g

Vegan 9. Spinach and Apple


image of spinach
image of apple

A reasonable source of supplementary protein, spinach is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, which is complementary to apple.

A ratio of 2.5 apple (558g) and 8.3 cups of spinach (249g) creates a complete protein profile. In fact, any ratio of more than 0.45:1 of spinach to apple will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 2.5 large apple and 8.3 cup spinach :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.1% 8.6g
Histidine
29.7% 0.19g
Isoleucine
46.4% 0.4g
Leucine
33.2% 0.63g
Lysine
29.2% 0.5g
Methionine
16% 0.14g
Phenylalanine
23.8% 0.35g
Threonine
37.5% 0.34g
Tryptophan
39.4% 0.1g
Valine
43.3% 0.47g

Vegan 10. Flaxseeds and Apple


image of flaxseeds
image of apple

Flaxseed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, complementing the profile of apple.

For example, 3.3 apple (743g) and 3 tablespoons of flaxseeds (31g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:12 for apple to flaxseed by weight.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 3.3 large apple and 3 tbsp flaxseeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
29% 0.18g
Isoleucine
37.4% 0.32g
Leucine
25.3% 0.48g
Lysine
20.8% 0.36g
Methionine
14.1% 0.12g
Phenylalanine
22.8% 0.34g
Threonine
31.3% 0.28g
Tryptophan
38.1% 0.1g
Valine
38.9% 0.42g

Vegan 11. Poppy Seeds and Apple


image of poppy seeds
image of apple

A reasonable source of supplementary protein, poppy seed is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, which is complementary to apple.

A ratio of 5 apple (1115g) and 5.9 teaspoons of poppy seeds (17g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:3 for apple to poppy seed by weight.

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

Table of amino acids of 5 large apple and 5.9 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
11.8% 5.9g
Histidine
21.3% 0.13g
Isoleucine
23.6% 0.2g
Leucine
19.3% 0.36g
Lysine
17.1% 0.29g
Methionine
11% 0.09g
Phenylalanine
12.9% 0.19g
Threonine
20.1% 0.18g
Tryptophan
16% 0.04g
Valine
29.3% 0.32g

Vegan 12. Dijon Mustard and Apple


image of dijon mustard
image of apple

Dijon mustard is a great source of protein, and is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, complementing the profile of apple.

For example, 2.5 apple (558g) and 4.5 tablespoons of dijon mustard (27g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:20 for apple to dijon mustard by weight.

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

Table of amino acids of 2.5 large apple and 4.5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.1% 8.6g
Histidine
42.5% 0.27g
Isoleucine
41.5% 0.36g
Leucine
33.9% 0.64g
Lysine
33.3% 0.57g
Methionine
16% 0.14g
Phenylalanine
23.7% 0.35g
Threonine
29.1% 0.26g
Tryptophan
29% 0.08g
Valine
44.4% 0.48g

Vegetarian 13. Sour Cream and Apple


image of sour cream
image of apple

A reasonable source of supplementary protein, sour cream is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, which is complementary to apple.

A ratio of 5 apple (1115g) and 0.5 cup of sour cream (91g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:16 for apple to sour cream by weight.

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

Table of amino acids of 5 large apple and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
10.2% 5.1g
Histidine
22.2% 0.14g
Isoleucine
25.1% 0.22g
Leucine
23.2% 0.44g
Lysine
22.5% 0.38g
Methionine
9.6% 0.08g
Phenylalanine
14.1% 0.21g
Threonine
21.8% 0.2g
Tryptophan
19% 0.05g
Valine
28.8% 0.31g

Vegetarian 14. Mayonnaise and Apple


image of mayonnaise
image of apple

Mayonnaise is low in protein, and is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, complementing the profile of apple.

For example, 10 apple (2230g) and 1.6 cups of mayonnaise (362g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:16 for apple to mayonnaise by weight.

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

Table of amino acids of 10 large apple and 1.6 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.5% 9.3g
Histidine
32.6% 0.21g
Isoleucine
42.9% 0.37g
Leucine
33.5% 0.63g
Lysine
30.9% 0.53g
Methionine
17.3% 0.15g
Phenylalanine
22.8% 0.34g
Threonine
37% 0.33g
Tryptophan
32.2% 0.08g
Valine
49.6% 0.54g

Vegetarian 15. Whipping Cream and Apple


image of whipping cream
image of apple

A reasonable source of supplementary protein, whipping cream is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, which is complementary to apple.

A ratio of 5 apple (1115g) and 2.1 cups of whipping cream (124g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:22 for apple to whipping cream by weight.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized

Table of amino acids of 5 large apple and 2.1 cup whipping cream :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
13.7% 6.9g
Histidine
25.9% 0.16g
Isoleucine
35.6% 0.31g
Leucine
28.1% 0.53g
Lysine
26.2% 0.45g
Methionine
12.8% 0.11g
Phenylalanine
17.3% 0.26g
Threonine
27.2% 0.24g
Tryptophan
25.7% 0.07g
Valine
36.9% 0.4g

Vegetarian 16. Unsalted Butter and Apple


image of unsalted butter
image of apple

Unsalted butter is low in protein, and is high in isoleucine, leucine, methionine, phenylalanine and tryptophan, complementing the profile of apple.

For example, 5 apple (1115g) and 2.1 cups of unsalted butter (481g) make a complete amino acids profile. In fact, any ratio of more than 0.43:1 of unsalted butter to apple will be complete.

Full nutritional profile for unsalted butter
USDA Source: Butter, without salt

Table of amino acids of 5 large apple and 2.1 cup unsalted butter :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
14% 7g
Histidine
26.4% 0.17g
Isoleucine
36.3% 0.31g
Leucine
28.8% 0.54g
Lysine
26.7% 0.46g
Methionine
13% 0.11g
Phenylalanine
17.7% 0.26g
Threonine
27.7% 0.25g
Tryptophan
26.5% 0.07g
Valine
37.8% 0.41g


Complete Protein Pairings

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