16 Complete Protein Pairings with Cantaloupe

Summary:

  • Cantaloupe is low in protein - about 6.8 grams per melon.
  • In addition, cantaloupe provides only 2 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan.[1]
  • Cantaloupe pairs well with carrots, hedge mustard seeds, chia seeds, pumpkin seeds or spirulina to create a complete protein profile. [2] More cantaloupe 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 cantaloupe, and found both vegan and vegetarian pairings with cantaloupe 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 cantaloupe source

Amount of Protein in Cantaloupe

Relatively low in protein, a single cantaloupe contains 6.8 grams of protein, or about 14% of recommended daily values. [1]

To get the adequate amount of protein with cantaloupe alone, you will need 7.3 cantaloupe (5950 grams) for an average female, or 8.8 cantaloupe for males. [4] That's over 2020 calories, and a lot of cantaloupe! Pairing cantaloupe with a richer protein source is a good idea.

Full nutritional profile for cantaloupe
USDA Source: Melons, cantaloupe, raw

Macronutrients in 1 melon (814g) of cantaloupe:

% of RDV Amount
Calories
13.8% 277 kCal
Carbohydrates
0% -
Total fat
2.4% 1.5 grams
Protein
13.7% 6.8 grams

Essential Amino Acids in Cantaloupe

Proportionally, cantaloupe does contain abundant amounts of 2 out of the nine essential amino acids. However, cantaloupe is a little short on isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan.[1]

To have adequate amounts of all nine essential amino acids with cantaloupe alone, you will have to eat 16 cantaloupe (13000 grams) for an average person. [2]

That's about 118% more cantaloupe to compensate for the lack of isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 melon (814g) of cantaloupe:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
13.7% 6.838g
Histidine
19.4% 0.122g
Isoleucine
19.9% 0.171g
Leucine
12.5% 0.236g
Lysine
14.3% 0.244g
Methionine
11.4% 0.098g
Phenylalanine
12.6% 0.187g
Threonine
15.4% 0.138g
Tryptophan
6.3% 0.016g
Valine
24.9% 0.269g

More Complete Protein with Cantaloupe

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

Vegan 1. Carrots and Cantaloupe


image of carrots
image of cantaloupe

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

A ratio of 0.5 cantaloupe (407g) and 2.7 carrots (195g) creates a complete protein profile. In fact, any ratio of more than 0.48:1 of carrot to cantaloupe will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.5 melon cantaloupe and 2.7 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
10.5% 5.2g
Histidine
22.1% 0.14g
Isoleucine
27.4% 0.24g
Leucine
16.8% 0.32g
Lysine
18.6% 0.32g
Methionine
10.2% 0.09g
Phenylalanine
14.3% 0.21g
Threonine
49% 0.44g
Tryptophan
12.1% 0.03g
Valine
24.9% 0.27g

Vegan 2. Hedge Mustard Seeds and Cantaloupe


image of hedge mustard seeds
image of cantaloupe

Hedge mustard seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of cantaloupe.

For example, 1 cantaloupe (814g) and 0.4 cup of hedge mustard seeds (33g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:40 for cantaloupe 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 1 melon cantaloupe and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
21.6% 10.8g
Histidine
36.3% 0.23g
Isoleucine
44.6% 0.38g
Leucine
33.8% 0.64g
Lysine
29.7% 0.51g
Methionine
23.2% 0.2g
Phenylalanine
25.4% 0.38g
Threonine
40.4% 0.36g
Tryptophan
39.7% 0.1g
Valine
46.2% 0.5g

Vegan 3. Chia Seeds and Cantaloupe


image of chia seeds
image of cantaloupe

A reasonable source of supplementary protein, chia seed is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, which is complementary to cantaloupe.

A ratio of 0.6 cantaloupe (509g) and 0.9 ounce of chia seeds (27g) creates a complete protein profile. In fact, any ratio of more than 0.05:1 of chia seed to cantaloupe will be complete.

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

Table of amino acids of 0.6 melon cantaloupe and 0.9 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
34.6% 0.22g
Isoleucine
37.3% 0.32g
Leucine
27.2% 0.51g
Lysine
24.1% 0.41g
Methionine
25.4% 0.22g
Phenylalanine
26.1% 0.39g
Threonine
30.7% 0.28g
Tryptophan
48.8% 0.13g
Valine
39% 0.42g

Vegan 4. Pumpkin Seeds and Cantaloupe


image of pumpkin seeds
image of cantaloupe

Pumpkin seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of cantaloupe.

For example, 0.7 cantaloupe (543g) and 0.4 cup of pumpkin seeds (24g) make a complete amino acids profile. In fact, any ratio of more than 0.04:1 of pumpkin seed to cantaloupe 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 0.7 melon cantaloupe and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
32.3% 0.2g
Isoleucine
39.5% 0.34g
Leucine
28% 0.53g
Lysine
28.7% 0.49g
Methionine
19% 0.16g
Phenylalanine
23% 0.34g
Threonine
28.2% 0.25g
Tryptophan
33.9% 0.09g
Valine
49.2% 0.53g

Vegan 5. Spirulina and Cantaloupe


image of spirulina
image of cantaloupe

A great source of protein, spirulina is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, which is complementary to cantaloupe.

A ratio of 0.7 cantaloupe (543g) and 1.4 tablespoons of spirulina (10g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:27 for cantaloupe to spirulina by weight.

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

Table of amino acids of 0.7 melon cantaloupe and 1.4 tbsp spirulina :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
29.8% 0.19g
Isoleucine
49.7% 0.43g
Leucine
34% 0.64g
Lysine
26.8% 0.46g
Methionine
20.7% 0.18g
Phenylalanine
26.6% 0.4g
Threonine
42.6% 0.38g
Tryptophan
39.2% 0.1g
Valine
48.4% 0.52g

Vegan 6. Crimini Mushroom and Cantaloupe


image of crimini mushroom
image of cantaloupe

Crimini mushroom is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of cantaloupe.

For example, 0.1 cantaloupe (61g) and 2.6 cups of crimini mushroom (229g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of crimini mushroom to cantaloupe will be complete.

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

Table of amino acids of 0.1 melon cantaloupe and 2.6 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
12.5% 6.2g
Histidine
25.8% 0.16g
Isoleucine
27.9% 0.24g
Leucine
19.5% 0.37g
Lysine
34.9% 0.6g
Methionine
13.6% 0.12g
Phenylalanine
15.9% 0.24g
Threonine
29.9% 0.27g
Tryptophan
49.9% 0.13g
Valine
26.3% 0.28g

Vegan 7. Lotus Seeds and Cantaloupe


image of lotus seeds
image of cantaloupe

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

A ratio of 0.6 cantaloupe (509g) and 1.2 cups of lotus seeds (37g) creates a complete protein profile. In fact, any ratio of more than 0.07:1 of lotus seed to cantaloupe will be complete.

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

Table of amino acids of 0.6 melon cantaloupe and 1.2 cup lotus seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
19.9% 10g
Histidine
37.3% 0.24g
Isoleucine
45.2% 0.39g
Leucine
31.5% 0.6g
Lysine
30.2% 0.52g
Methionine
18.5% 0.16g
Phenylalanine
26.9% 0.4g
Threonine
40.3% 0.36g
Tryptophan
35.2% 0.09g
Valine
49.4% 0.53g

Vegan 8. Spinach and Cantaloupe


image of spinach
image of cantaloupe

Spinach is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of cantaloupe.

For example, 0.7 cantaloupe (543g) and 6.9 cups of spinach (207g) make a complete amino acids profile. In fact, any ratio of more than 0.38:1 of spinach to cantaloupe will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 0.7 melon cantaloupe and 6.9 cup spinach :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
21% 10.5g
Histidine
34% 0.21g
Isoleucine
48.7% 0.42g
Leucine
32.8% 0.62g
Lysine
30.6% 0.52g
Methionine
20.3% 0.17g
Phenylalanine
26.3% 0.39g
Threonine
38.4% 0.35g
Tryptophan
35.2% 0.09g
Valine
47.5% 0.51g

Vegan 9. Dijon Mustard and Cantaloupe


image of dijon mustard
image of cantaloupe

A great source of protein, dijon mustard is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, which is complementary to cantaloupe.

A ratio of 0.7 cantaloupe (581g) and 3.7 tablespoons of dijon mustard (22g) creates a complete protein profile. In fact, any ratio of more than 0.04:1 of dijon mustard to cantaloupe will be complete.

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

Table of amino acids of 0.7 melon cantaloupe and 3.7 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
21.4% 10.7g
Histidine
44.9% 0.28g
Isoleucine
44.8% 0.39g
Leucine
33.4% 0.63g
Lysine
34.2% 0.58g
Methionine
20.6% 0.18g
Phenylalanine
26.5% 0.39g
Threonine
31.7% 0.29g
Tryptophan
26.4% 0.07g
Valine
48.9% 0.53g

Vegan 10. Cashews and Cantaloupe


image of cashews
image of cantaloupe

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

For example, 0.6 cantaloupe (452g) and 1.2 ounces of cashews (33g) make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of cashew to cantaloupe will be complete.

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

Table of amino acids of 0.6 melon cantaloupe and 1.2 oz cashews :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
34.7% 0.22g
Isoleucine
41.4% 0.36g
Leucine
32.8% 0.62g
Lysine
25.9% 0.44g
Methionine
20.3% 0.17g
Phenylalanine
28.1% 0.42g
Threonine
33.9% 0.31g
Tryptophan
40.2% 0.1g
Valine
47.4% 0.51g

Vegan 11. Pistachio and Cantaloupe


image of pistachio
image of cantaloupe

A great source of protein, pistachio is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, which is complementary to cantaloupe.

A ratio of 0.7 cantaloupe (543g) and 3.4 tablespoons of pistachio (26g) creates a complete protein profile. In fact, any ratio of more than 0.05:1 of pistachio to cantaloupe will be complete.

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

Table of amino acids of 0.7 melon cantaloupe and 3.4 tbsp pistachio :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
20.1% 10g
Histidine
35% 0.22g
Isoleucine
42.2% 0.36g
Leucine
31.4% 0.59g
Lysine
27.6% 0.47g
Methionine
18.9% 0.16g
Phenylalanine
28.3% 0.42g
Threonine
30.9% 0.28g
Tryptophan
30.3% 0.08g
Valine
48% 0.52g

Vegetarian 12. Sour Cream and Cantaloupe


image of sour cream
image of cantaloupe

Sour cream is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of cantaloupe.

For example, 1.1 cantaloupe (904g) and 0.5 cup of sour cream (105g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of sour cream to cantaloupe will be complete.

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

Table of amino acids of 1.1 melon cantaloupe and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
20.3% 10.2g
Histidine
36.9% 0.23g
Isoleucine
42.1% 0.36g
Leucine
31.8% 0.6g
Lysine
32.8% 0.56g
Methionine
22.2% 0.19g
Phenylalanine
25.1% 0.37g
Threonine
33.7% 0.3g
Tryptophan
24% 0.06g
Valine
46.7% 0.5g

Vegetarian 13. Mayonnaise and Cantaloupe


image of mayonnaise
image of cantaloupe

Low in protein, mayonnaise is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, which is complementary to cantaloupe.

A ratio of 0.8 cantaloupe (678g) and 1.7 cups of mayonnaise (367g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of mayonnaise to cantaloupe will be complete.

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

Table of amino acids of 0.8 melon cantaloupe and 1.7 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
18.4% 9.2g
Histidine
31.3% 0.2g
Isoleucine
44.3% 0.38g
Leucine
28.9% 0.55g
Lysine
27.3% 0.47g
Methionine
24.4% 0.21g
Phenylalanine
24.5% 0.37g
Threonine
35.2% 0.32g
Tryptophan
29.2% 0.08g
Valine
45.9% 0.5g

Vegetarian 14. Whipping Cream and Cantaloupe


image of whipping cream
image of cantaloupe

Whipping cream is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of cantaloupe.

For example, 0.9 cantaloupe (740g) and 2.1 cups of whipping cream (124g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of whipping cream to cantaloupe will be complete.

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

Table of amino acids of 0.9 melon cantaloupe and 2.1 cup whipping cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
34.7% 0.22g
Isoleucine
46% 0.4g
Leucine
31.8% 0.6g
Lysine
31.4% 0.54g
Methionine
21.8% 0.19g
Phenylalanine
24.2% 0.36g
Threonine
33.8% 0.3g
Tryptophan
27.2% 0.07g
Valine
47.1% 0.51g

Vegetarian 15. Unsalted Butter and Cantaloupe


image of unsalted butter
image of cantaloupe

Low in protein, unsalted butter is high in isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan, which is complementary to cantaloupe.

A ratio of 0.9 cantaloupe (740g) and 2.1 cups of unsalted butter (468g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of unsalted butter to cantaloupe will be complete.

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

Table of amino acids of 0.9 melon cantaloupe and 2.1 cup unsalted butter :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
34.7% 0.22g
Isoleucine
45.8% 0.39g
Leucine
31.9% 0.6g
Lysine
31.3% 0.54g
Methionine
21.8% 0.19g
Phenylalanine
24.3% 0.36g
Threonine
33.7% 0.3g
Tryptophan
27.3% 0.07g
Valine
47.3% 0.51g


Complete Protein Pairings