16 Complete Protein Pairings with Olives

Summary:

  • Olive is low in protein - about 1.1 grams per cup.
  • In addition, olive provides only 6 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine it contains no tryptophan.[1]
  • Olive pairs well with carrots, crimini mushroom, chia seeds, pumpkin seeds or dijon mustard to create a complete protein profile. [2] More olive 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 olives, and found both vegan and vegetarian pairings with olives 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 olives source

Amount of Protein in Olives

Relatively low in protein, a single cup of olives contains 1.1 grams of protein, or about 2% of recommended daily values. [1]

To get the adequate amount of protein with olives alone, you will need 44 cups of olives (5950 grams) for an average female, or 53 cups of olives for males. [4] That's over 6900 calories, and a lot of olive! Pairing olive with a richer protein source is a good idea.

Full nutritional profile for olives
USDA Source: Olives, ripe, canned (small-extra large)

Macronutrients in 1 cup (134.4g) of olives:

% of RDV Amount
Calories
7.8% 156 kCal
Carbohydrates
0% -
Total fat
22.9% 14.6 grams
Protein
2.3% 1.1 grams

Essential Amino Acids in Olives

Proportionally, olive does contain abundant amounts of 6 out of the nine essential amino acids. However, olive is a little short on lysine and methionine and it does not contain any tryptophan.[1]

The amount of each essential amino acid in 1 cup (134.4g) of olives:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2.3% 1.129g
Histidine
4.9% 0.031g
Isoleucine
4.8% 0.042g
Leucine
3.6% 0.067g
Lysine
2.5% 0.043g
Methionine
1.9% 0.016g
Phenylalanine
2.6% 0.039g
Threonine
3.9% 0.035g
Tryptophan
0% -
Valine
4.7% 0.051g

More Complete Protein with Olives

Top vegan pairings with olives include:
  1. Carrots
  2. Crimini Mushroom
  3. Chia Seeds
  4. Pumpkin Seeds
  5. Dijon Mustard
  6. Avocado
  7. Wheat Germ
  8. Spinach
  9. Cinnamon
  10. Spirulina
  11. Quinoa
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with olives. These include:
  1. Sour Cream
  2. Mayonnaise
  3. Milk
  4. Whipping Cream

Vegan 1. Carrots and Olives


image of carrots
image of olives

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

A ratio of 1.7 cups of olives (224g) and 2.5 carrots (178g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of carrot to olive will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.7 cup olives and 2.5 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
7.1% 3.5g
Histidine
19.5% 0.12g
Isoleucine
24% 0.21g
Leucine
15.5% 0.29g
Lysine
14.7% 0.25g
Methionine
7.3% 0.06g
Phenylalanine
11.6% 0.17g
Threonine
44.2% 0.4g
Tryptophan
8.2% 0.02g
Valine
19.2% 0.21g

Vegan 2. Crimini Mushroom and Olives


image of crimini mushroom
image of olives

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

For example, 5 cups of olives (672g) and 1.4 cups of crimini mushroom (122g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:36 for olive to crimini mushroom by weight.

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

Table of amino acids of 5 cup olives and 1.4 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
37.5% 0.24g
Isoleucine
38.3% 0.33g
Leucine
27.7% 0.52g
Lysine
30.6% 0.52g
Methionine
16.2% 0.14g
Phenylalanine
21% 0.31g
Threonine
34.8% 0.31g
Tryptophan
26.3% 0.07g
Valine
36.7% 0.4g

Vegan 3. Chia Seeds and Olives


image of chia seeds
image of olives

A reasonable source of supplementary protein, chia seed is high in tryptophan, lysine and methionine, which is complementary to olive.

A ratio of 5 cups of olives (672g) 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 1:5 for olive to chia seed by weight.

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

Table of amino acids of 5 cup olives and 0.6 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
39.3% 0.25g
Isoleucine
40.5% 0.35g
Leucine
30.5% 0.58g
Lysine
22.5% 0.38g
Methionine
21.4% 0.18g
Phenylalanine
25% 0.37g
Threonine
33.2% 0.3g
Tryptophan
29.4% 0.08g
Valine
39% 0.42g

Vegan 4. Pumpkin Seeds and Olives


image of pumpkin seeds
image of olives

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

For example, 5 cups of olives (672g) and 4 tablespoons of pumpkin seeds (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:5 for olive 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 olives and 4 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
37.5% 0.24g
Isoleucine
41.9% 0.36g
Leucine
31% 0.59g
Lysine
25.5% 0.44g
Methionine
17.1% 0.15g
Phenylalanine
22.9% 0.34g
Threonine
31.5% 0.28g
Tryptophan
20% 0.05g
Valine
45.6% 0.49g

Vegan 5. Dijon Mustard and Olives


image of dijon mustard
image of olives

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

A ratio of 3.3 cups of olives (448g) and 3.8 tablespoons of dijon mustard (23g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:15 for olive to dijon mustard by weight.

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

Table of amino acids of 3.3 cup olives and 3.8 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
19.5% 9.8g
Histidine
48.5% 0.31g
Isoleucine
47.8% 0.41g
Leucine
37.2% 0.7g
Lysine
33.2% 0.57g
Methionine
19.2% 0.16g
Phenylalanine
26.8% 0.4g
Threonine
34.3% 0.31g
Tryptophan
22.6% 0.06g
Valine
47.9% 0.52g

Vegan 6. Avocado and Olives


image of avocado
image of olives

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

For example, 5 cups of olives (672g) and 1.9 avocado (257g) make a complete amino acids profile. In fact, any ratio of more than 0.38:1 of avocado to olive will be complete.

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

Table of amino acids of 5 cup olives and 1.9 fruit avocado :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
21.4% 10.7g
Histidine
44.1% 0.28g
Isoleucine
49% 0.42g
Leucine
36.9% 0.7g
Lysine
31.9% 0.55g
Methionine
20.4% 0.18g
Phenylalanine
29.5% 0.44g
Threonine
39.9% 0.36g
Tryptophan
24.8% 0.06g
Valine
48.6% 0.52g

Vegan 7. Wheat Germ and Olives


image of wheat germ
image of olives

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

A ratio of 5 cups of olives (672g) and 2.7 tablespoons of wheat germ (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:6 for olive to wheat germ by weight.

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

Table of amino acids of 5 cup olives and 2.7 tbsp wheat germ :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20.2% 10.1g
Histidine
44.1% 0.28g
Isoleucine
43.1% 0.37g
Leucine
33.7% 0.64g
Lysine
29% 0.5g
Methionine
19.6% 0.17g
Phenylalanine
25% 0.37g
Threonine
40% 0.36g
Tryptophan
23.4% 0.06g
Valine
44.9% 0.49g

Vegan 8. Spinach and Olives


image of spinach
image of olives

Spinach is a reasonable source of supplementary protein, and is high in tryptophan, lysine and methionine, complementing the profile of olive.

For example, 3.3 cups of olives (448g) and 3.5 cups of spinach (105g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of spinach to olive will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 3.3 cup olives and 3.5 cup spinach :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
27% 0.17g
Isoleucine
34.1% 0.29g
Leucine
24.2% 0.46g
Lysine
19.1% 0.33g
Methionine
12.7% 0.11g
Phenylalanine
17.8% 0.27g
Threonine
27.2% 0.24g
Tryptophan
15.7% 0.04g
Valine
31.4% 0.34g

Vegan 9. Cinnamon and Olives


image of cinnamon
image of olives

A reasonable source of supplementary protein, cinnamon is high in tryptophan, lysine and methionine, which is complementary to olive.

A ratio of 3.3 cups of olives (448g) and 0.7 cup of cinnamon (91g) creates a complete protein profile. In fact, any ratio of more than 0.2:1 of cinnamon to olive will be complete.

Full nutritional profile for cinnamon
USDA Source: Spices, cinnamon, ground

Table of amino acids of 3.3 cup olives and 0.7 cup cinnamon :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
14.8% 7.4g
Histidine
33.2% 0.21g
Isoleucine
31.6% 0.27g
Leucine
24% 0.45g
Lysine
21.3% 0.36g
Methionine
14.5% 0.12g
Phenylalanine
17.6% 0.26g
Threonine
26.7% 0.24g
Tryptophan
17.1% 0.04g
Valine
34.6% 0.37g

Vegan 10. Spirulina and Olives


image of spirulina
image of olives

Spirulina is a great source of protein, and is high in tryptophan, lysine and methionine, complementing the profile of olive.

For example, 3.3 cups of olives (448g) and 0.9 tablespoon of spirulina (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:4 for olive to spirulina by weight.

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

Table of amino acids of 3.3 cup olives and 0.9 tbsp spirulina :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
26.7% 0.17g
Isoleucine
38.6% 0.33g
Leucine
27.6% 0.52g
Lysine
19% 0.32g
Methionine
14.3% 0.12g
Phenylalanine
19.9% 0.3g
Threonine
32.8% 0.3g
Tryptophan
21.5% 0.06g
Valine
35.3% 0.38g

Vegan 11. Quinoa and Olives


image of quinoa
image of olives

A reasonable source of supplementary protein, quinoa is high in tryptophan, lysine and methionine, which is complementary to olive.

A ratio of 3.3 cups of olives (448g) and 0.5 cup of quinoa (89g) creates a complete protein profile. In fact, any ratio of more than 0.2:1 of quinoa to olive will be complete.

Full nutritional profile for quinoa
USDA Source: Quinoa, cooked

Table of amino acids of 3.3 cup olives and 0.5 cup quinoa :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
34.4% 0.22g
Isoleucine
32.5% 0.28g
Leucine
24.2% 0.46g
Lysine
20.9% 0.36g
Methionine
16.2% 0.14g
Phenylalanine
19.8% 0.3g
Threonine
26% 0.23g
Tryptophan
17.8% 0.05g
Valine
31.1% 0.34g

Vegetarian 12. Sour Cream and Olives


image of sour cream
image of olives

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

For example, 5 cups of olives (672g) and 0.7 cup of sour cream (125g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.19 to 1:37 for olive to sour cream by weight.

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

Table of amino acids of 5 cup olives and 0.7 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
42.8% 0.27g
Isoleucine
47.9% 0.41g
Leucine
39.1% 0.74g
Lysine
32.7% 0.56g
Methionine
20.7% 0.18g
Phenylalanine
26.3% 0.39g
Threonine
39.2% 0.35g
Tryptophan
20.2% 0.05g
Valine
46.2% 0.5g

Vegetarian 13. Mayonnaise and Olives


image of mayonnaise
image of olives

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

A ratio of 5 cups of olives (672g) and 1.4 cups of mayonnaise (305g) creates a complete protein profile. In fact, any ratio of more than 0.45:1 of mayonnaise to olive will be complete.

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

Table of amino acids of 5 cup olives and 1.4 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.1% 8.6g
Histidine
37.1% 0.23g
Isoleucine
47.2% 0.41g
Leucine
33.1% 0.63g
Lysine
25.4% 0.43g
Methionine
21.8% 0.19g
Phenylalanine
24.7% 0.37g
Threonine
38% 0.34g
Tryptophan
19.9% 0.05g
Valine
44.5% 0.48g

Vegetarian 14. Milk and Olives


image of milk
image of olives

Milk is a reasonable source of supplementary protein, and is high in tryptophan, lysine and methionine, complementing the profile of olive.

For example, 3.3 cups of olives (448g) and 0.4 cup of milk (103g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of milk to olive 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 3.3 cup olives and 0.4 cup milk :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
14.3% 7.2g
Histidine
32.7% 0.21g
Isoleucine
36.7% 0.32g
Leucine
28.9% 0.55g
Lysine
25% 0.43g
Methionine
16.7% 0.14g
Phenylalanine
20.6% 0.31g
Threonine
29.1% 0.26g
Tryptophan
16.6% 0.04g
Valine
36.4% 0.39g

Vegetarian 15. Whipping Cream and Olives


image of whipping cream
image of olives

A reasonable source of supplementary protein, whipping cream is high in tryptophan, lysine and methionine, which is complementary to olive.

A ratio of 3.3 cups of olives (448g) and 1.5 cups of whipping cream (88g) creates a complete protein profile. In fact, any ratio of more than 0.2:1 of whipping cream to olive will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized

Table of amino acids of 3.3 cup olives and 1.5 cup whipping cream :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
13.2% 6.6g
Histidine
28.5% 0.18g
Isoleucine
36% 0.31g
Leucine
26.4% 0.5g
Lysine
21.5% 0.37g
Methionine
14.4% 0.12g
Phenylalanine
17.8% 0.27g
Threonine
27% 0.24g
Tryptophan
15.3% 0.04g
Valine
33.2% 0.36g


Complete Protein Pairings