16 Complete Protein Pairings with Mint

Summary:

  • Mint contains a moderate amount of protein - about 1 grams per cup.
  • However, mint provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Mint pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. [2] More mint 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 mint, and found both vegan and vegetarian pairings with mint 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 mint source

Amount of Protein in Mint

A decent source of supplementary protein, a single cup of mint contains 1 grams of protein, or about 2% of recommended daily values. [1]

To get the adequate amount of protein with mint alone, you will need 52 cups of mint (1330 grams) for an average female, or 63 cups of mint for males. [4] That's about 933 calories, and a lot of mint! Supplementing mint with food higher in protein is a good idea.

Full nutritional profile for mint
USDA Source: Peppermint, fresh

Macronutrients in 1 cup (25.6g) of mint:

% of RDV Amount
Calories
0.9% 18 kCal
Carbohydrates
0% -
Total fat
0.4% 0.2 grams
Protein
1.9% 1 grams

Essential Amino Acids in Mint

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

To have adequate amounts of all nine essential amino acids with mint alone, you will have to eat 63 cups of mint (1623 grams) for an average person. [2]

That's about 22% more mint 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 (25.6g) of mint:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1.9% 0.96g
Histidine
3% 0.019g
Isoleucine
4.6% 0.039g
Leucine
3.8% 0.072g
Lysine
2.4% 0.041g
Methionine
1.6% 0.014g
Phenylalanine
3.3% 0.049g
Threonine
4.4% 0.039g
Tryptophan
5.7% 0.015g
Valine
4.4% 0.048g

More Complete Protein with Mint

Top vegan pairings with mint include:
  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
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with mint. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Mayonnaise

Vegan 1. Carrots and Mint


image of carrots
image of mint

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

A ratio of 3.3 cups of mint (85g) and 1.6 carrots (118g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of carrot to mint will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 3.3 cup mint and 1.6 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
8.6% 4.3g
Histidine
17.6% 0.11g
Isoleucine
25.8% 0.22g
Leucine
19.1% 0.36g
Lysine
15% 0.26g
Methionine
8% 0.07g
Phenylalanine
15.8% 0.23g
Threonine
39.6% 0.36g
Tryptophan
24.5% 0.06g
Valine
22.3% 0.24g

Vegan 2. Crimini Mushroom and Mint


image of crimini mushroom
image of mint

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

For example, 3.3 cups of mint (85g) and 0.9 cup of crimini mushroom (75g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of crimini mushroom to mint will be complete.

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

Table of amino acids of 3.3 cup mint and 0.9 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
10.2% 5.1g
Histidine
18.2% 0.11g
Isoleucine
24% 0.21g
Leucine
18.8% 0.36g
Lysine
19.1% 0.33g
Methionine
9.5% 0.08g
Phenylalanine
15.8% 0.24g
Threonine
24.1% 0.22g
Tryptophan
35.3% 0.09g
Valine
22.8% 0.25g

Vegan 3. Pumpkin Seeds and Mint


image of pumpkin seeds
image of mint

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

A ratio of 5 cups of mint (128g) and 1.9 tablespoons of pumpkin seeds (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:12 for mint 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 cup mint and 1.9 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
21.4% 0.13g
Isoleucine
31.3% 0.27g
Leucine
25.3% 0.48g
Lysine
18.1% 0.31g
Methionine
11.5% 0.1g
Phenylalanine
21.1% 0.31g
Threonine
27.6% 0.25g
Tryptophan
38% 0.1g
Valine
32.5% 0.35g

Vegan 4. Chia Seeds and Mint


image of chia seeds
image of mint

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

For example, 5 cups of mint (128g) and 0.2 ounce of chia seeds (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:7 for mint to chia seed by weight.

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

Table of amino acids of 5 cup mint and 0.2 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
11.1% 5.5g
Histidine
19% 0.12g
Isoleucine
27.1% 0.23g
Leucine
22.3% 0.42g
Lysine
14.6% 0.25g
Methionine
10.9% 0.09g
Phenylalanine
19.4% 0.29g
Threonine
25.4% 0.23g
Tryptophan
36% 0.09g
Valine
26.1% 0.28g

Vegan 5. Hedge Mustard Seeds and Mint


image of hedge mustard seeds
image of mint

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

A ratio of 5 cups of mint (128g) and 1.7 tablespoons of hedge mustard seeds (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:12 for mint 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 5 cup mint and 1.7 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
11.5% 5.7g
Histidine
19.2% 0.12g
Isoleucine
28.8% 0.25g
Leucine
24.1% 0.46g
Lysine
15.7% 0.27g
Methionine
10.7% 0.09g
Phenylalanine
19.5% 0.29g
Threonine
27.9% 0.25g
Tryptophan
36.5% 0.09g
Valine
27.2% 0.29g

Vegan 6. Yellow Mustard and Mint


image of yellow mustard
image of mint

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

For example, 5 cups of mint (128g) and 3.8 tablespoons of yellow mustard (56g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.44 to 1:0.4 for mint to yellow mustard by weight.

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

Table of amino acids of 5 cup mint and 3.8 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
25.9% 0.16g
Isoleucine
32.5% 0.28g
Leucine
27.7% 0.52g
Lysine
20.7% 0.35g
Methionine
12.9% 0.11g
Phenylalanine
22.5% 0.33g
Threonine
32.4% 0.29g
Tryptophan
30.5% 0.08g
Valine
32% 0.35g

Vegan 7. Dijon Mustard and Mint


image of dijon mustard
image of mint

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

A ratio of 5 cups of mint (128g) and 2.3 tablespoons of dijon mustard (14g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:22 for mint to dijon mustard by weight.

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

Table of amino acids of 5 cup mint and 2.3 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
16.8% 8.4g
Histidine
34.6% 0.22g
Isoleucine
42% 0.36g
Leucine
34.3% 0.65g
Lysine
27% 0.46g
Methionine
15.7% 0.13g
Phenylalanine
27.3% 0.41g
Threonine
34.8% 0.31g
Tryptophan
42.2% 0.11g
Valine
41.6% 0.45g

Vegan 8. Avocado and Mint


image of avocado
image of mint

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

For example, 5 cups of mint (128g) and 1.2 avocado (159g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of avocado to mint will be complete.

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

Table of amino acids of 5 cup mint and 1.2 fruit avocado :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
15.8% 7.9g
Histidine
27.4% 0.17g
Isoleucine
38.3% 0.33g
Leucine
30.9% 0.58g
Lysine
24.1% 0.41g
Methionine
14.7% 0.13g
Phenylalanine
26.6% 0.4g
Threonine
34.6% 0.31g
Tryptophan
43.9% 0.11g
Valine
37.7% 0.41g

Vegan 9. Wheat Germ and Mint


image of wheat germ
image of mint

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

A ratio of 5 cups of mint (128g) and 1.5 tablespoons of wheat germ (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:16 for mint to wheat germ by weight.

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

Table of amino acids of 5 cup mint and 1.5 tbsp wheat germ :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
14.5% 7.2g
Histidine
26% 0.16g
Isoleucine
33.3% 0.29g
Leucine
27.8% 0.53g
Lysine
21.1% 0.36g
Methionine
13.5% 0.12g
Phenylalanine
23% 0.34g
Threonine
33.3% 0.3g
Tryptophan
41.4% 0.11g
Valine
33.9% 0.37g

Vegan 10. Chestnut and Mint


image of chestnut
image of mint

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

For example, 5 cups of mint (128g) and 0.3 cup of chestnut (37g) make a complete amino acids profile. In fact, any ratio of more than 0.29:1 of chestnut to mint will be complete.

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

Table of amino acids of 5 cup mint and 0.3 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
12% 6g
Histidine
20.4% 0.13g
Isoleucine
28.3% 0.24g
Leucine
22.7% 0.43g
Lysine
16.1% 0.28g
Methionine
11.1% 0.1g
Phenylalanine
19.7% 0.29g
Threonine
26.6% 0.24g
Tryptophan
33.5% 0.09g
Valine
28.3% 0.31g

Vegan 11. Lotus Seeds and Mint


image of lotus seeds
image of mint

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

A ratio of 3.3 cups of mint (85g) and 0.9 cup of lotus seeds (30g) creates a complete protein profile. In fact, any ratio of more than 0.35:1 of lotus seed to mint will be complete.

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

Table of amino acids of 3.3 cup mint and 0.9 cup lotus seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
15.7% 7.8g
Histidine
30.7% 0.19g
Isoleucine
42% 0.36g
Leucine
32% 0.61g
Lysine
25.4% 0.43g
Methionine
14.6% 0.13g
Phenylalanine
26.4% 0.39g
Threonine
39.6% 0.36g
Tryptophan
44.6% 0.12g
Valine
42.4% 0.46g

Vegetarian 12. Sour Cream and Mint


image of sour cream
image of mint

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

For example, 5 cups of mint (128g) and 1.9 tablespoons of sour cream (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:36 for mint to sour cream by weight.

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

Table of amino acids of 5 cup mint and 1.9 tbsp sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
10.7% 5.4g
Histidine
18.6% 0.12g
Isoleucine
27.3% 0.23g
Leucine
23% 0.43g
Lysine
15.8% 0.27g
Methionine
10% 0.09g
Phenylalanine
18.8% 0.28g
Threonine
25.6% 0.23g
Tryptophan
32.3% 0.08g
Valine
26.3% 0.28g

Vegetarian 13. Caramel and Mint


image of caramel
image of mint

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

A ratio of 5 cups of mint (128g) and 2.5 tablespoons of caramel (51g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.4 to 1:0.03 for mint to caramel by weight.

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

Table of amino acids of 5 cup mint and 2.5 tbsp caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
10.8% 5.4g
Histidine
18.5% 0.12g
Isoleucine
28.2% 0.24g
Leucine
22.9% 0.43g
Lysine
15.6% 0.27g
Methionine
10.1% 0.09g
Phenylalanine
18.8% 0.28g
Threonine
25.7% 0.23g
Tryptophan
28.6% 0.07g
Valine
26.8% 0.29g

Vegetarian 14. Yogurt and Mint


image of yogurt
image of mint

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

For example, 5 cups of mint (128g) and 1.3 tablespoons of yogurt (19g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:0.16 for mint to yogurt by weight.

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

Table of amino acids of 5 cup mint and 1.3 tbsp yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
11% 5.5g
Histidine
17.9% 0.11g
Isoleucine
27.2% 0.23g
Leucine
22.6% 0.43g
Lysine
15.6% 0.27g
Methionine
10.2% 0.09g
Phenylalanine
18.9% 0.28g
Threonine
25% 0.22g
Tryptophan
30.1% 0.08g
Valine
27.3% 0.3g

Vegetarian 15. Mayonnaise and Mint


image of mayonnaise
image of mint

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

A ratio of 5 cups of mint (128g) and 3.3 tablespoons of mayonnaise (46g) creates a complete protein profile. In fact, any ratio of more than 0.36:1 of mayonnaise to mint will be complete.

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

Table of amino acids of 5 cup mint and 3.3 tbsp mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
10.5% 5.2g
Histidine
17.1% 0.11g
Isoleucine
26.4% 0.23g
Leucine
21.3% 0.4g
Lysine
14% 0.24g
Methionine
9.8% 0.08g
Phenylalanine
18.2% 0.27g
Threonine
24.7% 0.22g
Tryptophan
31.6% 0.08g
Valine
25.3% 0.27g


Complete Protein Pairings

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