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 hedge mustard seeds to create a complete protein profile. ^[2] More olive pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Olives (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 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:

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:

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

1. Sour Cream
2. Mayonnaise
3. Milk
4. Whipping Cream

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

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

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

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

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

A ratio of 5 cups of olives (672g) and 3.8 tablespoons of hedge mustard 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 hedge mustard seed by weight.

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

Dijon mustard 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 3.8 tablespoons of dijon mustard (23g) make a complete amino acids 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

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

A ratio of 5 cups of olives (672g) and 1.9 avocado (257g) creates a complete protein 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

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

For example, 5 cups of olives (672g) and 2.7 tablespoons of wheat germ (19g) make a complete amino acids 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

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

A ratio of 3.3 cups of olives (448g) and 1 cup of lotus seeds (33g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:22 for olive to lotus seed by weight.

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

Chestnut 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 1 cup of chestnut (144g) make a complete amino acids profile. In fact, any ratio of more than 0.32:1 of chestnut to olive will be complete.

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

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

A ratio of 3.3 cups of olives (448g) and 3.5 cups of spinach (105g) creates a complete protein 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

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

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

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

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