16 Complete Protein Pairings with Dates

Summary:

• Date is low in protein - about 0.4 grams per date.
• In addition, date provides only 2 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine.^[1]
• Date pairs well with carrots, pumpkin seeds, hedge mustard seeds, chia seeds or spirulina to create a complete protein profile. ^[2] More date pairings and detailed analysis below.

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• Summary
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• Pairings with Dates (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 date contains 0.4 grams of protein, or about 1% of recommended daily values. ^[1]

To get the adequate amount of protein with dates alone, you will need 115 dates (2760 grams) for an average female, or 138 dates for males. ^[4] That's over 7650 calories, and a lot of date! Pairing date with a richer protein source is a good idea.

Full nutritional profile for dates
USDA Source: Dates, medjool

Macronutrients in 1 date (24g) of dates:

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

To have adequate amounts of all nine essential amino acids with date alone, you will have to eat 211 dates (5059 grams) for an average person. ^[2]

That's about 83% more date to compensate for the lack of isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 date (24g) of dates:

1. Carrots
2. Pumpkin Seeds
3. Hedge Mustard Seeds
4. Chia Seeds
5. Spirulina
6. Lotus Seeds
7. Pistachio
8. Crimini Mushroom
9. Dijon Mustard
10. Spinach
11. Cashews

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

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

A ratio of 3.3 dates (80g) and 2.6 carrots (189g) creates a complete protein profile. In fact, any ratio of more than 2.4:1 of carrot to date will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

For example, 10 dates (240g) and 0.4 cup of pumpkin seeds (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:10 for date to pumpkin seed by weight.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

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

A ratio of 10 dates (240g) and 0.3 cup of hedge mustard seeds (26g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:11 for date to hedge mustard seed by weight.

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

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

For example, 5 dates (120g) and 0.5 ounce of chia seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:25 for date to chia seed by weight.

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

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

A ratio of 5 dates (120g) and 1.1 tablespoons of spirulina (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:13 for date to spirulina by weight.

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

Lotus seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine, complementing the profile of date.

For example, 3.3 dates (80g) and 1.5 cups of lotus seeds (48g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of lotus seed to date will be complete.

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

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

A ratio of 3.3 dates (80g) and 3.3 tablespoons of pistachio (26g) creates a complete protein profile. In fact, any ratio of more than 0.32:1 of pistachio to date will be complete.

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

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

For example, 2 dates (48g) and 2.5 cups of crimini mushroom (219g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of crimini mushroom to date will be complete.

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

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

A ratio of 5 dates (120g) and 3.7 tablespoons of dijon mustard (22g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.19 to 1:37 for date to dijon mustard by weight.

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

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

For example, 5 dates (120g) and 6.8 cups of spinach (203g) make a complete amino acids profile. In fact, any ratio of more than 1.7:1 of spinach to date will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

A reasonable source of supplementary protein, cashew is high in isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine, which is complementary to date.

A ratio of 5 dates (120g) and 1.1 ounces of cashews (31g) creates a complete protein profile. In fact, any ratio of more than 0.26:1 of cashew to date will be complete.

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

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

For example, 10 dates (240g) and 0.4 cup of sour cream (74g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:31 for date to sour cream by weight.

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

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

A ratio of 10 dates (240g) and 1 cup of mayonnaise (231g) creates a complete protein profile. In fact, any ratio of more than 1:1 of mayonnaise to date 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, tryptophan and valine, complementing the profile of date.

For example, 10 dates (240g) and 1.7 cups of whipping cream (101g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.42 to 1:42 for date to whipping cream by weight.

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, tryptophan and valine, which is complementary to date.

A ratio of 10 dates (240g) and 1.7 cups of unsalted butter (392g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of unsalted butter to date will be complete.

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