16 Complete Protein Pairings with Hazelnut

Summary:

• Hazelnut is low in protein - about 34.1 grams per cup.
• In addition, hazelnut provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.^[1]
• Hazelnut pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. ^[2] More hazelnut pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Hazelnut (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 cup of hazelnut contains 34.1 grams of protein, or about 68% of recommended daily values. ^[1]

To get the adequate amount of protein with hazelnut alone, you will need 1.5 cups of hazelnut (333 grams) for an average female, or 1.8 cups of hazelnut for males. ^[4] That's over 2150 calories. Pairing hazelnut with a richer protein source is a good idea.

Full nutritional profile for hazelnut
USDA Source: Nuts, hazelnuts or filberts, dry roasted, without salt added

Macronutrients in 1 cup (226.8g) of hazelnut:

Proportionally, hazelnut does contain abundant amounts of 7 out of the nine essential amino acids. However, hazelnut is a little short on lysine and methionine.^[1]

To have adequate amounts of all nine essential amino acids with hazelnut alone, you will have to eat 1.8 cups of hazelnut (405 grams) for an average person. ^[2]

That's about 22% more hazelnut to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (226.8g) of hazelnut:

1. Carrots
2. Crimini Mushroom
3. Pumpkin Seeds
4. Chia Seeds
5. Hedge Mustard Seeds
6. Yellow Mustard
7. Dijon Mustard
8. Avocado
9. Wheat Germ
10. Chestnut
11. Lotus Seeds

1. Sour Cream
2. Caramel
3. Yogurt
4. Mayonnaise

Low in protein, carrot is high in lysine and methionine, which is complementary to hazelnut.

A ratio of 2.4 tablespoons of hazelnut (34g) and 2 carrots (147g) creates a complete protein profile. In fact, any ratio of more than 4:1 of carrot to hazelnut will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of hazelnut.

For example, 2.8 tablespoons of hazelnut (40g) and 1.1 cups of crimini mushroom (93g) make a complete amino acids profile. In fact, any ratio of more than 2.3:1 of crimini mushroom to hazelnut will be complete.

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

A reasonable source of supplementary protein, pumpkin seed is high in lysine and methionine, which is complementary to hazelnut.

A ratio of 2.6 tablespoons of hazelnut (37g) and 0.3 cup of pumpkin seeds (17g) creates a complete protein profile. In fact, any ratio of more than 0.47:1 of pumpkin seed to hazelnut will be complete.

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

Chia seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of hazelnut.

For example, 1.3 tablespoons of hazelnut (19g) and 0.8 ounce of chia seeds (21g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of chia seed to hazelnut will be complete.

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

A reasonable source of supplementary protein, hedge mustard seed is high in lysine and methionine, which is complementary to hazelnut.

A ratio of 2 tablespoons of hazelnut (28g) and 0.4 cup of hedge mustard seeds (28g) creates a complete protein profile. In fact, any ratio of more than 1:1 of hedge mustard seed to hazelnut will be complete.

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

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of hazelnut.

For example, 2.9 tablespoons of hazelnut (41g) and 7.4 tablespoons of yellow mustard (111g) make a complete amino acids profile. In fact, any ratio of more than 2.7:1 of yellow mustard to hazelnut will be complete.

Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow

A great source of protein, dijon mustard is high in lysine and methionine, which is complementary to hazelnut.

A ratio of 2.9 tablespoons of hazelnut (41g) and 2.6 tablespoons of dijon mustard (16g) creates a complete protein profile. In fact, any ratio of more than 0.38:1 of dijon mustard to hazelnut will be complete.

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

Avocado is low in protein, and is high in lysine and methionine, complementing the profile of hazelnut.

For example, 2.6 tablespoons of hazelnut (37g) and 1.7 avocado (231g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of avocado to hazelnut will be complete.

Full nutritional profile for avocado
USDA Source: Avocados, raw, California

A great source of protein, wheat germ is high in lysine and methionine, which is complementary to hazelnut.

A ratio of 2.4 tablespoons of hazelnut (33g) and 2.8 tablespoons of wheat germ (20g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of wheat germ to hazelnut will be complete.

Full nutritional profile for wheat germ
USDA Source: Wheat germ, crude

Chestnut is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of hazelnut.

For example, 2.2 tablespoons of hazelnut (31g) and 1.2 cups of chestnut (176g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of chestnut to hazelnut will be complete.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

A reasonable source of supplementary protein, lotus seed is high in lysine and methionine, which is complementary to hazelnut.

A ratio of 2.3 tablespoons of hazelnut (32g) and 0.9 cup of lotus seeds (30g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of lotus seed to hazelnut will be complete.

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

Sour cream is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of hazelnut.

For example, 3.5 tablespoons of hazelnut (49g) and 0.4 cup of sour cream (77g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of sour cream to hazelnut will be complete.

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

Low in protein, caramel is high in lysine and methionine, which is complementary to hazelnut.

A ratio of 3.3 tablespoons of hazelnut (46g) and 0.6 cup of caramel (190g) creates a complete protein profile. In fact, any ratio of more than 4:1 of caramel to hazelnut will be complete.

Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel

Yogurt is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of hazelnut.

For example, 3.2 tablespoons of hazelnut (45g) and 0.3 cup of yogurt (75g) make a complete amino acids profile. In fact, any ratio of more than 1.7:1 of yogurt to hazelnut will be complete.

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

Low in protein, mayonnaise is high in lysine and methionine, which is complementary to hazelnut.

A ratio of 2.6 tablespoons of hazelnut (37g) and 1.5 cups of mayonnaise (332g) creates a complete protein profile. In fact, any ratio of more than 9:1 of mayonnaise to hazelnut will be complete.

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