16 Complete Protein Pairings with Hemp Seeds

Summary:

  • Hemp seed contains a moderate amount of protein - about 3.2 grams per tbsp.
  • However, hemp seed provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Hemp seed pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More hemp seed 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 hemp seeds, and found both vegan and vegetarian pairings with hemp seeds 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 hemp seeds source

Amount of Protein in Hemp Seeds

A decent source of supplementary protein, a single tablespoon of hemp seeds contains 3.2 grams of protein, or about 6% of recommended daily values. [1]

To get the adequate amount of protein with hemp seeds alone, you will need 16 tablespoons of hemp seeds (158 grams) for an average female, or 19 tablespoons of hemp seeds for males. [4] That's about 876 calories.

Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled

Macronutrients in 1 tbsp (10g) of hemp seeds:

% of RDV Amount
Calories
2.8% 55 kCal
Carbohydrates
0% -
Total fat
7.6% 4.9 grams
Protein
6.3% 3.2 grams

Essential Amino Acids in Hemp Seeds

Proportionally, hemp seed does contain abundant amounts of 8 out of the nine essential amino acids. However, hemp seed is a little short on lysine.[1]

To have adequate amounts of all nine essential amino acids with hemp seed alone, you will have to eat 13 tablespoons of hemp seeds (134 grams) for an average person. [2]

That's about 15% more hemp seed to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tbsp (10g) of hemp seeds:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
6.3% 3.156g
Histidine
15.4% 0.097g
Isoleucine
15% 0.129g
Leucine
11.4% 0.216g
Lysine
7.5% 0.128g
Methionine
10.8% 0.093g
Phenylalanine
9.7% 0.145g
Threonine
14.1% 0.127g
Tryptophan
14.2% 0.037g
Valine
16.5% 0.178g

More Complete Protein with Hemp Seeds

Top vegan pairings with hemp seeds include:
  1. Cauliflower
  2. Carrots
  3. Watermelon
  4. Crimini Mushroom
  5. Cranberry
  6. Nutritional Yeast
  7. Mango
  8. Pumpkin Seeds
  9. Dijon Mustard
  10. Yellow Mustard
  11. Black Beans
  12. Kidney Beans
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with hemp seeds. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Hemp Seeds


image of cauliflower
image of hemp seeds

Low in protein, cauliflower is high in lysine, which is complementary to hemp seed.

A ratio of 2.5 tablespoons of hemp seeds (25g) and 27.9 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:0.21 for hemp seed to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 2.5 tbsp hemp seeds and 27.9 grams cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
16.9% 8.4g
Histidine
40.9% 0.26g
Isoleucine
39.7% 0.34g
Leucine
30.2% 0.57g
Lysine
22.2% 0.38g
Methionine
27.8% 0.24g
Phenylalanine
25.5% 0.38g
Threonine
37.6% 0.34g
Tryptophan
37.6% 0.1g
Valine
44.4% 0.48g

Vegan 2. Carrots and Hemp Seeds


image of carrots
image of hemp seeds

Carrot is low in protein, and is high in lysine, complementing the profile of hemp seed.

For example, 2.5 tablespoons of hemp seeds (25g) and 0.9 carrot (62g) make a complete amino acids profile. In fact, any ratio of more than 2.5:1 of carrot to hemp seed will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2.5 tbsp hemp seeds and 0.9 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
16.9% 8.5g
Histidine
42.4% 0.27g
Isoleucine
42.9% 0.37g
Leucine
31.9% 0.6g
Lysine
22.3% 0.38g
Methionine
28.6% 0.25g
Phenylalanine
26.8% 0.4g
Threonine
48.3% 0.43g
Tryptophan
38.3% 0.1g
Valine
45.1% 0.49g

Vegan 3. Watermelon and Hemp Seeds


image of watermelon
image of hemp seeds

Low in protein, watermelon is high in lysine, which is complementary to hemp seed.

A ratio of 2.5 tablespoons of hemp seeds (25g) and 0.7 cup of watermelon (105g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:4 to 1:1.8 for hemp seed to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 2.5 tbsp hemp seeds and 0.7 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
39.5% 0.25g
Isoleucine
39.7% 0.34g
Leucine
29.6% 0.56g
Lysine
22.5% 0.38g
Methionine
27.9% 0.24g
Phenylalanine
25.3% 0.38g
Threonine
38.4% 0.35g
Tryptophan
38.3% 0.1g
Valine
42.7% 0.46g

Vegan 4. Crimini Mushroom and Hemp Seeds


image of crimini mushroom
image of hemp seeds

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

For example, 2.5 tablespoons of hemp seeds (25g) and 0.3 cup of crimini mushroom (26g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of crimini mushroom to hemp seed will be complete.

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

Table of amino acids of 2.5 tbsp hemp seeds and 0.3 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
41.2% 0.26g
Isoleucine
40.4% 0.35g
Leucine
30.7% 0.58g
Lysine
22.5% 0.38g
Methionine
28.6% 0.25g
Phenylalanine
26% 0.39g
Threonine
38.5% 0.35g
Tryptophan
41.1% 0.11g
Valine
43.9% 0.47g

Vegan 5. Cranberry and Hemp Seeds


image of cranberry
image of hemp seeds

Low in protein, cranberry is high in lysine, which is complementary to hemp seed.

A ratio of 2.5 tablespoons of hemp seeds (25g) and 1.8 cups of cranberry (199g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:8 to 1:28 for hemp seed to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 2.5 tbsp hemp seeds and 1.8 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
44.1% 0.28g
Isoleucine
45% 0.39g
Leucine
34.2% 0.65g
Lysine
23.2% 0.4g
Methionine
27.8% 0.24g
Phenylalanine
29.1% 0.43g
Threonine
41.4% 0.37g
Tryptophan
37.8% 0.1g
Valine
49.4% 0.53g

Vegan 6. Nutritional Yeast and Hemp Seeds


image of nutritional yeast
image of hemp seeds

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of hemp seed.

For example, 2.5 tablespoons of hemp seeds (25g) and 0.6 teaspoon of nutritional yeast (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.25 for hemp seed to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Table of amino acids of 2.5 tbsp hemp seeds and 0.6 tsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
42.1% 0.26g
Isoleucine
42.9% 0.37g
Leucine
32.5% 0.61g
Lysine
23.4% 0.4g
Methionine
28.8% 0.25g
Phenylalanine
27.2% 0.41g
Threonine
40.8% 0.37g
Tryptophan
40.7% 0.11g
Valine
46.5% 0.5g

Vegan 7. Mango and Hemp Seeds


image of mango
image of hemp seeds

Low in protein, mango is high in lysine, which is complementary to hemp seed.

A ratio of 2.5 tablespoons of hemp seeds (25g) and 0.4 mango (125g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:5 to 1:5 for hemp seed to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 2.5 tbsp hemp seeds and 0.4 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
42.2% 0.27g
Isoleucine
41.6% 0.36g
Leucine
31.9% 0.6g
Lysine
23.5% 0.4g
Methionine
28.3% 0.24g
Phenylalanine
26.5% 0.4g
Threonine
39.6% 0.36g
Tryptophan
41.8% 0.11g
Valine
46% 0.5g

Vegan 8. Pumpkin Seeds and Hemp Seeds


image of pumpkin seeds
image of hemp seeds

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of hemp seed.

For example, 2 tablespoons of hemp seeds (20g) and 1.3 tablespoons of pumpkin seeds (5g) make a complete amino acids profile. In fact, any ratio of more than 0.26:1 of pumpkin seed to hemp seed 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 2 tbsp hemp seeds and 1.3 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
14.6% 7.3g
Histidine
35.1% 0.22g
Isoleucine
35.8% 0.31g
Leucine
27.3% 0.52g
Lysine
19.2% 0.33g
Methionine
24.3% 0.21g
Phenylalanine
22.7% 0.34g
Threonine
32.2% 0.29g
Tryptophan
35% 0.09g
Valine
40.2% 0.43g

Vegan 9. Dijon Mustard and Hemp Seeds


image of dijon mustard
image of hemp seeds

A great source of protein, dijon mustard is high in lysine, which is complementary to hemp seed.

A ratio of 2.5 tablespoons of hemp seeds (25g) and 0.9 tablespoon of dijon mustard (5g) creates a complete protein profile. In fact, any ratio of more than 0.22:1 of dijon mustard to hemp seed will be complete.

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

Table of amino acids of 2.5 tbsp hemp seeds and 0.9 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.6% 9.3g
Histidine
46% 0.29g
Isoleucine
44.9% 0.39g
Leucine
34.6% 0.65g
Lysine
24.5% 0.42g
Methionine
30.2% 0.26g
Phenylalanine
28.6% 0.43g
Threonine
40.3% 0.36g
Tryptophan
40.8% 0.11g
Valine
48.7% 0.53g

Vegan 10. Yellow Mustard and Hemp Seeds


image of yellow mustard
image of hemp seeds

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

For example, 2.5 tablespoons of hemp seeds (25g) and 2.5 tablespoons of yellow mustard (38g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.5 to 1:5 for hemp seed to yellow mustard by weight.

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

Table of amino acids of 2.5 tbsp hemp seeds and 2.5 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
18.6% 9.3g
Histidine
45.6% 0.29g
Isoleucine
43.8% 0.38g
Leucine
34.5% 0.65g
Lysine
24.5% 0.42g
Methionine
30.5% 0.26g
Phenylalanine
28.4% 0.42g
Threonine
42.3% 0.38g
Tryptophan
36.8% 0.1g
Valine
47.8% 0.52g

Vegan 11. Black Beans and Hemp Seeds


image of black beans
image of hemp seeds

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to hemp seed.

A ratio of 2.5 tablespoons of hemp seeds (25g) and 1.6 tablespoons of black beans (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:0.39 for hemp seed to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Table of amino acids of 2.5 tbsp hemp seeds and 1.6 tbsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
44.8% 0.28g
Isoleucine
45.4% 0.39g
Leucine
35.2% 0.66g
Lysine
24.6% 0.42g
Methionine
29.3% 0.25g
Phenylalanine
30% 0.45g
Threonine
41.2% 0.37g
Tryptophan
42.1% 0.11g
Valine
48.9% 0.53g

Vegan 12. Kidney Beans and Hemp Seeds


image of kidney beans
image of hemp seeds

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of hemp seed.

For example, 2.5 tablespoons of hemp seeds (25g) and 1.8 tablespoons of kidney beans (18g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:0.33 for hemp seed to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Table of amino acids of 2.5 tbsp hemp seeds and 1.8 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
44.8% 0.28g
Isoleucine
45.4% 0.39g
Leucine
35.2% 0.66g
Lysine
24.6% 0.42g
Methionine
29.3% 0.25g
Phenylalanine
30% 0.45g
Threonine
41.2% 0.37g
Tryptophan
42.1% 0.11g
Valine
48.9% 0.53g

Vegetarian 13. Sour Cream and Hemp Seeds


image of sour cream
image of hemp seeds

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to hemp seed.

A ratio of 2.5 tablespoons of hemp seeds (25g) and 1.8 tablespoons of sour cream (22g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of sour cream to hemp seed will be complete.

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

Table of amino acids of 2.5 tbsp hemp seeds and 1.8 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16.9% 8.4g
Histidine
41.7% 0.26g
Isoleucine
41.6% 0.36g
Leucine
32.4% 0.61g
Lysine
22.2% 0.38g
Methionine
29.1% 0.25g
Phenylalanine
26.6% 0.4g
Threonine
38.7% 0.35g
Tryptophan
39% 0.1g
Valine
45.1% 0.49g

Vegetarian 14. Caramel and Hemp Seeds


image of caramel
image of hemp seeds

Caramel is low in protein, and is high in lysine, complementing the profile of hemp seed.

For example, 2.5 tablespoons of hemp seeds (25g) and 2.8 tablespoons of caramel (58g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:2.3 to 1:0.7 for hemp seed to caramel by weight.

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

Table of amino acids of 2.5 tbsp hemp seeds and 2.8 tbsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
42.2% 0.27g
Isoleucine
43.4% 0.37g
Leucine
33% 0.62g
Lysine
22.6% 0.39g
Methionine
29.6% 0.25g
Phenylalanine
27.1% 0.4g
Threonine
39.5% 0.36g
Tryptophan
35.5% 0.09g
Valine
46.4% 0.5g

Vegetarian 15. Yogurt and Hemp Seeds


image of yogurt
image of hemp seeds

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to hemp seed.

A ratio of 2.5 tablespoons of hemp seeds (25g) and 1.5 tablespoons of yogurt (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.9 to 1:4 for hemp seed to yogurt by weight.

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

Table of amino acids of 2.5 tbsp hemp seeds and 1.5 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
41.7% 0.26g
Isoleucine
42.6% 0.37g
Leucine
33% 0.62g
Lysine
22.9% 0.39g
Methionine
29.9% 0.26g
Phenylalanine
27.3% 0.41g
Threonine
39% 0.35g
Tryptophan
37.3% 0.1g
Valine
47.4% 0.51g

Vegetarian 16. Milk and Hemp Seeds


image of milk
image of hemp seeds

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of hemp seed.

For example, 2.5 tablespoons of hemp seeds (25g) and 1.9 tablespoons of milk (29g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of milk to hemp seed will be complete.

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 2.5 tbsp hemp seeds and 1.9 tbsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
43% 0.27g
Isoleucine
43.1% 0.37g
Leucine
33.3% 0.63g
Lysine
23.3% 0.4g
Methionine
30% 0.26g
Phenylalanine
27.6% 0.41g
Threonine
39.7% 0.36g
Tryptophan
40.1% 0.1g
Valine
46.9% 0.51g


Complete Protein Pairings