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.

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

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:

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

1. Sour Cream
2. Mayonnaise
3. Whipping Cream
4. Unsalted Butter

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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