16 Complete Protein Pairings with Figs

Summary:

  • Fig is low in protein - about 0.5 grams per large.
  • In addition, fig provides only 3 of the 9 essential amino acids sufficiently - it is a little low on histidine, leucine, lysine, methionine, phenylalanine and valine.[1]
  • Fig pairs well with carrots, pumpkin seeds, chia seeds, hedge mustard seeds or dijon mustard to create a complete protein profile. [2] More fig 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 figs, and found both vegan and vegetarian pairings with figs 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 figs source

Amount of Protein in Figs

Relatively low in protein, a single fig contains 0.5 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with figs alone, you will need 104 figs (6670 grams) for an average female, or 125 figs for males. [4] That's over 4930 calories, and a lot of fig! Pairing fig with a richer protein source is a good idea.

Full nutritional profile for figs
USDA Source: Figs, raw

Macronutrients in 1 large (64g) of figs:

% of RDV Amount
Calories
2.4% 47 kCal
Carbohydrates
0% -
Total fat
0.3% 0.2 grams
Protein
1% 0.5 grams

Essential Amino Acids in Figs

Proportionally, fig does contain abundant amounts of 3 out of the nine essential amino acids. However, fig is a little short on histidine, leucine, lysine, methionine, phenylalanine and valine.[1]

To have adequate amounts of all nine essential amino acids with fig alone, you will have to eat 224 figs (14333 grams) for an average person. [2]

That's about 115% more fig to compensate for the lack of histidine, leucine, lysine, methionine, phenylalanine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 large (64g) of figs:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1% 0.48g
Histidine
1.1% 0.007g
Isoleucine
1.7% 0.015g
Leucine
1.1% 0.021g
Lysine
1.1% 0.019g
Methionine
0.4% 0.004g
Phenylalanine
0.8% 0.012g
Threonine
1.7% 0.015g
Tryptophan
1.5% 0.004g
Valine
1.7% 0.018g

More Complete Protein with Figs

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

Vegan 1. Carrots and Figs


image of carrots
image of figs

Low in protein, carrot is high in histidine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to fig.

A ratio of 2.5 figs (160g) and 2.6 carrots (190g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of carrot to fig will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2.5 large figs and 2.6 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.9% 3g
Histidine
14.8% 0.09g
Isoleucine
21.3% 0.18g
Leucine
13% 0.25g
Lysine
14% 0.24g
Methionine
5.5% 0.05g
Phenylalanine
9.7% 0.14g
Threonine
44.5% 0.4g
Tryptophan
12.4% 0.03g
Valine
16.3% 0.18g

Vegan 2. Pumpkin Seeds and Figs


image of pumpkin seeds
image of figs

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

For example, 5 figs (320g) and 0.3 cup of pumpkin seeds (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:10 for fig 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 5 large figs and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
18.8% 0.12g
Isoleucine
26.4% 0.23g
Leucine
19% 0.36g
Lysine
18.6% 0.32g
Methionine
10% 0.09g
Phenylalanine
13.8% 0.21g
Threonine
20.7% 0.19g
Tryptophan
27.6% 0.07g
Valine
30.5% 0.33g

Vegan 3. Chia Seeds and Figs


image of chia seeds
image of figs

A reasonable source of supplementary protein, chia seed is high in histidine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to fig.

A ratio of 10 figs (640g) and 0.6 ounce of chia seeds (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:2.9 for fig to chia seed by weight.

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

Table of amino acids of 10 large figs and 0.6 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
15.7% 7.8g
Histidine
26.7% 0.17g
Isoleucine
34.2% 0.29g
Leucine
24.5% 0.46g
Lysine
21.7% 0.37g
Methionine
17.1% 0.15g
Phenylalanine
20.3% 0.3g
Threonine
31.6% 0.28g
Tryptophan
45.7% 0.12g
Valine
32.8% 0.35g

Vegan 4. Hedge Mustard Seeds and Figs


image of hedge mustard seeds
image of figs

Hedge mustard seed is a reasonable source of supplementary protein, and is high in histidine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of fig.

For example, 10 figs (640g) 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 1:0.05 to 1:5 for fig 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 10 large figs and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
28.4% 0.18g
Isoleucine
42.2% 0.36g
Leucine
32.9% 0.62g
Lysine
26.9% 0.46g
Methionine
16.5% 0.14g
Phenylalanine
20.8% 0.31g
Threonine
42.6% 0.38g
Tryptophan
48.8% 0.13g
Valine
38.3% 0.41g

Vegan 5. Dijon Mustard and Figs


image of dijon mustard
image of figs

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

A ratio of 5 figs (320g) and 5 tablespoons of dijon mustard (30g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:19 for fig to dijon mustard by weight.

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

Table of amino acids of 5 large figs and 5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
20.3% 10.2g
Histidine
47.1% 0.3g
Isoleucine
49.5% 0.43g
Leucine
38.3% 0.72g
Lysine
37.7% 0.64g
Methionine
18.9% 0.16g
Phenylalanine
27.3% 0.41g
Threonine
36.2% 0.33g
Tryptophan
36.6% 0.1g
Valine
49.9% 0.54g

Vegan 6. Lotus Seeds and Figs


image of lotus seeds
image of figs

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

For example, 2.5 figs (160g) and 1.5 cups of lotus seeds (48g) make a complete amino acids profile. In fact, any ratio of more than 0.3:1 of lotus seed to fig will be complete.

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

Table of amino acids of 2.5 large figs and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.3% 8.7g
Histidine
35.8% 0.23g
Isoleucine
47.3% 0.41g
Leucine
33.9% 0.64g
Lysine
30.7% 0.52g
Methionine
16.1% 0.14g
Phenylalanine
26.9% 0.4g
Threonine
44.5% 0.4g
Tryptophan
44.7% 0.12g
Valine
48.6% 0.52g

Vegan 7. Pistachio and Figs


image of pistachio
image of figs

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

A ratio of 3.3 figs (213g) and 0.3 cup of pistachio (34g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:48 for fig to pistachio by weight.

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

Table of amino acids of 3.3 large figs and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
32.7% 0.21g
Isoleucine
43.7% 0.38g
Leucine
34% 0.64g
Lysine
27.5% 0.47g
Methionine
16.4% 0.14g
Phenylalanine
28.7% 0.43g
Threonine
32.7% 0.29g
Tryptophan
39.2% 0.1g
Valine
46.8% 0.51g

Vegan 8. Crimini Mushroom and Figs


image of crimini mushroom
image of figs

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

For example, 1.7 figs (107g) and 2.5 cups of crimini mushroom (220g) make a complete amino acids profile. In fact, any ratio of more than 2.1:1 of crimini mushroom to fig will be complete.

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

Table of amino acids of 1.7 large figs and 2.5 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
12.6% 6.3g
Histidine
25.3% 0.16g
Isoleucine
28.2% 0.24g
Leucine
19.7% 0.37g
Lysine
34.3% 0.59g
Methionine
13% 0.11g
Phenylalanine
15.6% 0.23g
Threonine
30.5% 0.27g
Tryptophan
49.9% 0.13g
Valine
26.2% 0.28g

Vegan 9. Cashews and Figs


image of cashews
image of figs

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

A ratio of 5 figs (320g) and 1 ounce of cashews (27g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:17 for fig to cashew by weight.

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

Table of amino acids of 5 large figs and 1 oz cashews :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
14.7% 7.4g
Histidine
25.3% 0.16g
Isoleucine
33.6% 0.29g
Leucine
26.8% 0.51g
Lysine
20.4% 0.35g
Methionine
13.7% 0.12g
Phenylalanine
21.3% 0.32g
Threonine
29.4% 0.26g
Tryptophan
37.6% 0.1g
Valine
35.9% 0.39g

Vegan 10. Spirulina and Figs


image of spirulina
image of figs

Spirulina is a great source of protein, and is high in histidine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of fig.

For example, 5 figs (320g) and 1.2 tablespoons of spirulina (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:5 for fig to spirulina by weight.

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

Table of amino acids of 5 large figs and 1.2 tbsp spirulina :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
14.5% 7.2g
Histidine
20.1% 0.13g
Isoleucine
40% 0.34g
Leucine
27.7% 0.52g
Lysine
20.5% 0.35g
Methionine
13.5% 0.12g
Phenylalanine
19.6% 0.29g
Threonine
36.4% 0.33g
Tryptophan
37.6% 0.1g
Valine
35.7% 0.39g

Vegan 11. Poppy Seeds and Figs


image of poppy seeds
image of figs

A reasonable source of supplementary protein, poppy seed is high in histidine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to fig.

A ratio of 10 figs (640g) and 3.3 tablespoons of poppy seeds (28g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:4 for fig to poppy seed by weight.

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

Table of amino acids of 10 large figs and 3.3 tbsp poppy seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
32.2% 0.2g
Isoleucine
43.8% 0.38g
Leucine
30.8% 0.58g
Lysine
26.9% 0.46g
Methionine
20.8% 0.18g
Phenylalanine
22% 0.33g
Threonine
38.4% 0.35g
Tryptophan
34.6% 0.09g
Valine
45.1% 0.49g

Vegetarian 12. Sour Cream and Figs


image of sour cream
image of figs

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

For example, 10 figs (640g) and 0.5 cup of sour cream (99g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:16 for fig to sour cream by weight.

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

Table of amino acids of 10 large figs and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
25.7% 0.16g
Isoleucine
35.9% 0.31g
Leucine
28.1% 0.53g
Lysine
27.2% 0.47g
Methionine
13.5% 0.12g
Phenylalanine
18.2% 0.27g
Threonine
32.7% 0.29g
Tryptophan
30.8% 0.08g
Valine
34.5% 0.37g

Vegetarian 13. Yogurt and Figs


image of yogurt
image of figs

A reasonable source of supplementary protein, yogurt is high in histidine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to fig.

A ratio of 10 figs (640g) and 0.3 cup of yogurt (83g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.01 for fig to yogurt by weight.

Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk

Table of amino acids of 10 large figs and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
22.6% 0.14g
Isoleucine
35.5% 0.3g
Leucine
26.6% 0.5g
Lysine
26.4% 0.45g
Methionine
14.4% 0.12g
Phenylalanine
18.3% 0.27g
Threonine
30.2% 0.27g
Tryptophan
21.2% 0.06g
Valine
38.8% 0.42g

Vegetarian 14. Mayonnaise and Figs


image of mayonnaise
image of figs

Mayonnaise is low in protein, and is high in histidine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of fig.

For example, 10 figs (640g) and 0.9 cup of mayonnaise (197g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:31 for fig to mayonnaise by weight.

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

Table of amino acids of 10 large figs and 0.9 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
19.3% 0.12g
Isoleucine
32% 0.28g
Leucine
21.1% 0.4g
Lysine
19.5% 0.33g
Methionine
12.5% 0.11g
Phenylalanine
15.3% 0.23g
Threonine
29.1% 0.26g
Tryptophan
27.6% 0.07g
Valine
30.1% 0.33g

Vegetarian 15. Milk and Figs


image of milk
image of figs

A reasonable source of supplementary protein, milk is high in histidine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to fig.

A ratio of 10 figs (640g) and 0.5 cup of milk (113g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:18 for fig to milk by weight.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Table of amino acids of 10 large figs and 0.5 cup milk :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
29.1% 0.18g
Isoleucine
39.6% 0.34g
Leucine
29.9% 0.56g
Lysine
29.5% 0.5g
Methionine
15.9% 0.14g
Phenylalanine
20.7% 0.31g
Threonine
34.8% 0.31g
Tryptophan
33% 0.09g
Valine
39.2% 0.42g


Complete Protein Pairings

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