16 Complete Protein Pairings with Brazil Nut
Summary:
- Brazil nut is low in protein - about 19 grams per cup.
- In addition, brazil nut provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
- Brazil nut pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More brazil nut 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.
We analyzed the amino acid composition of brazil nut, and found both vegan and vegetarian pairings with brazil nut that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!
Details on how we calculate complete protein profiles.
Amount of Protein in Brazil Nut
Relatively low in protein, a single cup of brazil nut contains 19 grams of protein, or about 38% of recommended daily values. [1]
To get the adequate amount of protein with brazil nut alone, you will need 2.6 cups of brazil nut (349 grams) for an average female, or 3.2 cups of brazil nut for males. [4] That's over 2300 calories. Pairing brazil nut with a richer protein source is a good idea.
Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched
Macronutrients in 1 cup (133g) of brazil nut:
| % of RDV | Amount | ||
| Calories |
|
43.8% | 876 kCal |
| Carbohydrates |
|
0% | - |
| Total fat |
|
139.4% | 89.2 grams |
| Protein |
|
38.1% | 19 grams |
Essential Amino Acids in Brazil Nut
Proportionally, brazil nut does contain abundant amounts of 8 out of the nine essential amino acids. However, brazil nut is a little short on lysine.[1]
To have adequate amounts of all nine essential amino acids with brazil nut alone, you will have to eat 2.6 cups of brazil nut (349 grams) for an average person. [2]
That's about 0% more brazil nut to compensate for the lack of lysine, compared to the protein requirement alone.
The amount of each essential amino acid in 1 cup (133g) of brazil nut:
| Amino Acid | % of RDV [2] | Amount [1] |
Complete / Adequate |
|
| Protein |
|
38.1% | 19.046g | |
| Histidine |
|
86.3% | 0.544g | |
| Isoleucine |
|
80.1% | 0.689g | |
| Leucine |
|
83.7% | 1.583g | |
| Lysine |
|
38.1% | 0.652g | |
| Methionine |
|
173.8% | 1.495g | |
| Phenylalanine |
|
57% | 0.85g | |
| Threonine |
|
53.9% | 0.485g | |
| Tryptophan |
|
69.1% | 0.18g | |
| Valine |
|
93.6% | 1.011g |
More Complete Protein with Brazil Nut
- Cauliflower
- Carrots
- Watermelon
- Crimini Mushroom
- Cranberry
- Nutritional Yeast
- Mango
- Pumpkin Seeds
- Dijon Mustard
- Yellow Mustard
- Black Beans
- Kidney Beans
Vegan 1. Cauliflower and Brazil Nut
Low in protein, cauliflower is high in lysine, which is complementary to brazil nut.
A ratio of 0.3 cup of brazil nut (37g) and 0.1 head of cauliflower (44g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:32 for brazil nut to cauliflower by weight.
Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw
| Amino Acid | % of RDV [2] | Amount [5] |
Complete / Adequate |
|
| Protein |
|
12.3% | 6.1g | |
| Histidine |
|
27.9% | 0.18g | |
| Isoleucine |
|
25.9% | 0.22g | |
| Leucine |
|
25.7% | 0.49g | |
| Lysine |
|
16.2% | 0.28g | |
| Methionine |
|
49.3% | 0.42g | |
| Phenylalanine |
|
17.8% | 0.26g | |
| Threonine |
|
18.7% | 0.17g | |
| Tryptophan |
|
22.6% | 0.06g | |
| Valine |
|
31.1% | 0.34g |
Vegan 2. Carrots and Brazil Nut
Carrot is low in protein, and is high in lysine, complementing the profile of brazil nut.
For example, 0.3 cup of brazil nut (36g) and 1.3 carrots (95g) make a complete amino acids profile. In fact, any ratio of more than 2.6:1 of carrot to brazil nut will be complete.
Full nutritional profile for carrots
USDA Source: Carrots, raw
| Amino Acid | % of RDV [2] | Amount [6] |
Complete / Adequate |
|
| Protein |
|
12.1% | 6g | |
| Histidine |
|
29.4% | 0.18g | |
| Isoleucine |
|
30.1% | 0.26g | |
| Leucine |
|
27.7% | 0.52g | |
| Lysine |
|
15.9% | 0.27g | |
| Methionine |
|
49.2% | 0.42g | |
| Phenylalanine |
|
19.3% | 0.29g | |
| Threonine |
|
34.7% | 0.31g | |
| Tryptophan |
|
23% | 0.06g | |
| Valine |
|
31.4% | 0.34g |
Vegan 3. Watermelon and Brazil Nut
Low in protein, watermelon is high in lysine, which is complementary to brazil nut.
A ratio of 0.3 cup of brazil nut (37g) and 1.1 cups of watermelon (167g) creates a complete protein profile. In fact, any ratio of more than 5:1 of watermelon to brazil nut will be complete.
Full nutritional profile for watermelon
USDA Source: Watermelon, raw
| Amino Acid | % of RDV [2] | Amount [7] |
Complete / Adequate |
|
| Protein |
|
12.6% | 6.3g | |
| Histidine |
|
25.6% | 0.16g | |
| Isoleucine |
|
25.9% | 0.22g | |
| Leucine |
|
24.9% | 0.47g | |
| Lysine |
|
16.6% | 0.28g | |
| Methionine |
|
49.4% | 0.43g | |
| Phenylalanine |
|
17.5% | 0.26g | |
| Threonine |
|
20% | 0.18g | |
| Tryptophan |
|
23.7% | 0.06g | |
| Valine |
|
28.5% | 0.31g |
Vegan 4. Crimini Mushroom and Brazil Nut
Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of brazil nut.
For example, 0.3 cup of brazil nut (36g) and 0.5 cup of crimini mushroom (40g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of crimini mushroom to brazil nut will be complete.
Full nutritional profile for crimini mushroom
USDA Source: Mushrooms, brown, italian, or crimini, raw
| Amino Acid | % of RDV [2] | Amount [8] |
Complete / Adequate |
|
| Protein |
|
12.3% | 6.2g | |
| Histidine |
|
27.6% | 0.17g | |
| Isoleucine |
|
26.3% | 0.23g | |
| Leucine |
|
25.9% | 0.49g | |
| Lysine |
|
16.2% | 0.28g | |
| Methionine |
|
49.2% | 0.42g | |
| Phenylalanine |
|
18% | 0.27g | |
| Threonine |
|
19.6% | 0.18g | |
| Tryptophan |
|
27.3% | 0.07g | |
| Valine |
|
29.6% | 0.32g |
Vegan 5. Cranberry and Brazil Nut
Low in protein, cranberry is high in lysine, which is complementary to brazil nut.
A ratio of 0.3 cup of brazil nut (37g) and 2.9 cups of cranberry (315g) creates a complete protein profile. In fact, any ratio of more than 9:1 of cranberry to brazil nut will be complete.
Full nutritional profile for cranberry
USDA Source: Cranberries, raw
| Amino Acid | % of RDV [2] | Amount [9] |
Complete / Adequate |
|
| Protein |
|
13.5% | 6.7g | |
| Histidine |
|
33% | 0.21g | |
| Isoleucine |
|
34.3% | 0.3g | |
| Leucine |
|
32.1% | 0.61g | |
| Lysine |
|
17.8% | 0.3g | |
| Methionine |
|
49.4% | 0.42g | |
| Phenylalanine |
|
23.5% | 0.35g | |
| Threonine |
|
24.8% | 0.22g | |
| Tryptophan |
|
22.8% | 0.06g | |
| Valine |
|
39.1% | 0.42g |
Vegan 6. Nutritional Yeast and Brazil Nut
Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of brazil nut.
For example, 0.3 cup of brazil nut (36g) and 0.3 tablespoon of nutritional yeast (4g) make a complete amino acids profile. In fact, any ratio of more than 0.11:1 of nutritional yeast to brazil nut will be complete.
Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry
| Amino Acid | % of RDV [2] | Amount [10] |
Complete / Adequate |
|
| Protein |
|
13.4% | 6.7g | |
| Histidine |
|
28.9% | 0.18g | |
| Isoleucine |
|
30.1% | 0.26g | |
| Leucine |
|
28.6% | 0.54g | |
| Lysine |
|
17.7% | 0.3g | |
| Methionine |
|
49.6% | 0.43g | |
| Phenylalanine |
|
19.9% | 0.3g | |
| Threonine |
|
23.1% | 0.21g | |
| Tryptophan |
|
26.7% | 0.07g | |
| Valine |
|
33.5% | 0.36g |
Vegan 7. Mango and Brazil Nut
Low in protein, mango is high in lysine, which is complementary to brazil nut.
A ratio of 0.3 cup of brazil nut (36g) and 0.6 mango (193g) creates a complete protein profile. In fact, any ratio of more than 5:1 of mango to brazil nut will be complete.
Full nutritional profile for mango
USDA Source: Mangos, raw
| Amino Acid | % of RDV [2] | Amount [11] |
Complete / Adequate |
|
| Protein |
|
13.5% | 6.7g | |
| Histidine |
|
29.2% | 0.18g | |
| Isoleucine |
|
28.2% | 0.24g | |
| Leucine |
|
27.7% | 0.52g | |
| Lysine |
|
17.7% | 0.3g | |
| Methionine |
|
48.8% | 0.42g | |
| Phenylalanine |
|
18.9% | 0.28g | |
| Threonine |
|
21.2% | 0.19g | |
| Tryptophan |
|
28.3% | 0.07g | |
| Valine |
|
32.8% | 0.35g |
Vegan 8. Pumpkin Seeds and Brazil Nut
Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of brazil nut.
For example, 0.3 cup of brazil nut (34g) and 2.4 tablespoons of pumpkin seeds (10g) make a complete amino acids profile. In fact, any ratio of more than 0.28:1 of pumpkin seed to brazil nut will be complete.
Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt
| Amino Acid | % of RDV [2] | Amount [12] |
Complete / Adequate |
|
| Protein |
|
13.3% | 6.7g | |
| Histidine |
|
30% | 0.19g | |
| Isoleucine |
|
31.3% | 0.27g | |
| Leucine |
|
29.5% | 0.56g | |
| Lysine |
|
17.6% | 0.3g | |
| Methionine |
|
49.3% | 0.42g | |
| Phenylalanine |
|
20.6% | 0.31g | |
| Threonine |
|
21.2% | 0.19g | |
| Tryptophan |
|
29.8% | 0.08g | |
| Valine |
|
37.3% | 0.4g |
Vegan 9. Dijon Mustard and Brazil Nut
A great source of protein, dijon mustard is high in lysine, which is complementary to brazil nut.
A ratio of 0.3 cup of brazil nut (34g) and 1.3 tablespoons of dijon mustard (8g) creates a complete protein profile. In fact, any ratio of more than 0.23:1 of dijon mustard to brazil nut will be complete.
Full nutritional profile for dijon mustard
USDA Source: Spices, mustard seed, ground
| Amino Acid | % of RDV [2] | Amount [13] |
Complete / Adequate |
|
| Protein |
|
13.9% | 7g | |
| Histidine |
|
33.2% | 0.21g | |
| Isoleucine |
|
31.5% | 0.27g | |
| Leucine |
|
30.2% | 0.57g | |
| Lysine |
|
18.3% | 0.31g | |
| Methionine |
|
49% | 0.42g | |
| Phenylalanine |
|
20.9% | 0.31g | |
| Threonine |
|
21.2% | 0.19g | |
| Tryptophan |
|
25.5% | 0.07g | |
| Valine |
|
35.1% | 0.38g |
Vegan 10. Yellow Mustard and Brazil Nut
Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of brazil nut.
For example, 0.3 cup of brazil nut (34g) and 3.7 tablespoons of yellow mustard (56g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of yellow mustard to brazil nut will be complete.
Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow
| Amino Acid | % of RDV [2] | Amount [14] |
Complete / Adequate |
|
| Protein |
|
13.9% | 7g | |
| Histidine |
|
32.6% | 0.21g | |
| Isoleucine |
|
30% | 0.26g | |
| Leucine |
|
30.1% | 0.57g | |
| Lysine |
|
18.3% | 0.31g | |
| Methionine |
|
49.5% | 0.43g | |
| Phenylalanine |
|
20.6% | 0.31g | |
| Threonine |
|
24.1% | 0.22g | |
| Tryptophan |
|
19.6% | 0.05g | |
| Valine |
|
33.7% | 0.36g |
Vegan 11. Black Beans and Brazil Nut
A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to brazil nut.
A ratio of 0.3 cup of brazil nut (35g) and 2.4 tablespoons of black beans (36g) creates a complete protein profile. In fact, any ratio of more than 1:1 of black bean to brazil nut will be complete.
Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned
| Amino Acid | % of RDV [2] | Amount [15] |
Complete / Adequate |
|
| Protein |
|
14.4% | 7.2g | |
| Histidine |
|
32.3% | 0.2g | |
| Isoleucine |
|
33.1% | 0.28g | |
| Leucine |
|
31.8% | 0.6g | |
| Lysine |
|
19% | 0.32g | |
| Methionine |
|
49.1% | 0.42g | |
| Phenylalanine |
|
23.7% | 0.35g | |
| Threonine |
|
23.1% | 0.21g | |
| Tryptophan |
|
28.2% | 0.07g | |
| Valine |
|
36.3% | 0.39g |
Vegan 12. Kidney Beans and Brazil Nut
Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of brazil nut.
For example, 0.3 cup of brazil nut (35g) and 2.7 tablespoons of kidney beans (27g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of kidney bean to brazil nut will be complete.
Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water
| Amino Acid | % of RDV [2] | Amount [16] |
Complete / Adequate |
|
| Protein |
|
14.4% | 7.2g | |
| Histidine |
|
32.3% | 0.2g | |
| Isoleucine |
|
33.1% | 0.28g | |
| Leucine |
|
31.8% | 0.6g | |
| Lysine |
|
19% | 0.32g | |
| Methionine |
|
49.1% | 0.42g | |
| Phenylalanine |
|
23.7% | 0.35g | |
| Threonine |
|
23.1% | 0.21g | |
| Tryptophan |
|
28.2% | 0.07g | |
| Valine |
|
36.3% | 0.39g |
Vegetarian 13. Sour Cream and Brazil Nut
A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to brazil nut.
A ratio of 0.3 cup of brazil nut (35g) and 2.8 tablespoons of sour cream (33g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of sour cream to brazil nut will be complete.
Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured
| Amino Acid | % of RDV [2] | Amount [17] |
Complete / Adequate |
|
| Protein |
|
11.6% | 5.8g | |
| Histidine |
|
27.5% | 0.17g | |
| Isoleucine |
|
27.3% | 0.24g | |
| Leucine |
|
27.7% | 0.52g | |
| Lysine |
|
15.3% | 0.26g | |
| Methionine |
|
48.7% | 0.42g | |
| Phenylalanine |
|
18.5% | 0.28g | |
| Threonine |
|
19.4% | 0.17g | |
| Tryptophan |
|
23.5% | 0.06g | |
| Valine |
|
30.6% | 0.33g |
Vegetarian 14. Caramel and Brazil Nut
Caramel is low in protein, and is high in lysine, complementing the profile of brazil nut.
For example, 0.3 cup of brazil nut (35g) and 0.3 cup of caramel (87g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:2.5 to 1:26 for brazil nut to caramel by weight.
Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel
| Amino Acid | % of RDV [2] | Amount [18] |
Complete / Adequate |
|
| Protein |
|
12.1% | 6.1g | |
| Histidine |
|
28.3% | 0.18g | |
| Isoleucine |
|
30.1% | 0.26g | |
| Leucine |
|
28.7% | 0.54g | |
| Lysine |
|
16% | 0.27g | |
| Methionine |
|
49.5% | 0.43g | |
| Phenylalanine |
|
19.2% | 0.29g | |
| Threonine |
|
20.6% | 0.19g | |
| Tryptophan |
|
18.2% | 0.05g | |
| Valine |
|
32.5% | 0.35g |
Vegetarian 15. Yogurt and Brazil Nut
A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to brazil nut.
A ratio of 0.3 cup of brazil nut (35g) and 2.3 tablespoons of yogurt (35g) creates a complete protein profile. In fact, any ratio of more than 1:1 of yogurt to brazil nut will be complete.
Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk
| Amino Acid | % of RDV [2] | Amount [19] |
Complete / Adequate |
|
| Protein |
|
12.5% | 6.2g | |
| Histidine |
|
27.5% | 0.17g | |
| Isoleucine |
|
28.8% | 0.25g | |
| Leucine |
|
28.6% | 0.54g | |
| Lysine |
|
16.4% | 0.28g | |
| Methionine |
|
49.9% | 0.43g | |
| Phenylalanine |
|
19.5% | 0.29g | |
| Threonine |
|
19.8% | 0.18g | |
| Tryptophan |
|
20.9% | 0.05g | |
| Valine |
|
34% | 0.37g |
Vegetarian 16. Milk and Brazil Nut
Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of brazil nut.
For example, 0.3 cup of brazil nut (34g) and 2.7 tablespoons of milk (42g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of milk to brazil nut will be complete.
Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
| Amino Acid | % of RDV [2] | Amount [20] |
Complete / Adequate |
|
| Protein |
|
12.5% | 6.3g | |
| Histidine |
|
28.8% | 0.18g | |
| Isoleucine |
|
28.8% | 0.25g | |
| Leucine |
|
28.4% | 0.54g | |
| Lysine |
|
16.5% | 0.28g | |
| Methionine |
|
48.8% | 0.42g | |
| Phenylalanine |
|
19.4% | 0.29g | |
| Threonine |
|
20.4% | 0.18g | |
| Tryptophan |
|
24.4% | 0.06g | |
| Valine |
|
32.4% | 0.35g |
