16 Complete Protein Pairings with Orange

Summary:

  • Orange is low in protein - about 1 grams per fruit.
  • In addition, orange provides only 6 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine and threonine.[1]
  • Orange pairs well with carrots, hedge mustard seeds, shiitake mushroom, spirulina or tofu to create a complete protein profile. [2] More orange 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 orange, and found both vegan and vegetarian pairings with orange 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 orange source

Amount of Protein in Orange

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

To get the adequate amount of protein with orange alone, you will need 51 orange (7140 grams) for an average female, or 61 orange for males. [4] That's over 3290 calories, and a lot of orange! Pairing orange with a richer protein source is a good idea.

Full nutritional profile for orange
USDA Source: Oranges, raw, Florida

Macronutrients in 1 fruit (141g) of orange:

% of RDV Amount
Calories
3.2% 65 kCal
Carbohydrates
0% -
Total fat
0.5% 0.3 grams
Protein
2% 1 grams

Essential Amino Acids in Orange

Proportionally, orange does contain abundant amounts of 6 out of the nine essential amino acids. However, orange is a little short on isoleucine, leucine and threonine.[1]

To have adequate amounts of all nine essential amino acids with orange alone, you will have to eat 79 orange (11118 grams) for an average person. [2]

That's about 56% more orange to compensate for the lack of isoleucine, leucine and threonine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 fruit (141g) of orange:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2% 0.987g
Histidine
2.9% 0.018g
Isoleucine
3.1% 0.027g
Leucine
1.3% 0.024g
Lysine
2.9% 0.049g
Methionine
2.5% 0.021g
Phenylalanine
2.2% 0.032g
Threonine
1.7% 0.016g
Tryptophan
3.8% 0.01g
Valine
3.9% 0.042g

More Complete Protein with Orange

Top vegan pairings with orange include:
  1. Carrots
  2. Hedge Mustard Seeds
  3. Shiitake Mushroom
  4. Spirulina
  5. Tofu
  6. Yellow Corn
  7. Lotus Seeds
  8. Chia Seeds
  9. Pumpkin Seeds
  10. Spinach
  11. Oregano
  12. Black Beans
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with orange. These include:
  1. Sour Cream
  2. Caramel
  3. Mayonnaise
  4. Whipping Cream

Vegan 1. Carrots and Orange


image of carrots
image of orange

Low in protein, carrot is high in isoleucine, leucine and threonine, which is complementary to orange.

A ratio of 2.5 orange (353g) and 2.5 carrots (183g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of carrot to orange will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2.5 fruit orange and 2.5 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
8.3% 4.2g
Histidine
18.9% 0.12g
Isoleucine
24.2% 0.21g
Leucine
13.1% 0.25g
Lysine
18.1% 0.31g
Methionine
10.4% 0.09g
Phenylalanine
13% 0.19g
Threonine
43.3% 0.39g
Tryptophan
18% 0.05g
Valine
21.5% 0.23g

Vegan 2. Hedge Mustard Seeds and Orange


image of hedge mustard seeds
image of orange

Hedge mustard seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine and threonine, complementing the profile of orange.

For example, 3.3 orange (470g) and 0.3 cup of hedge mustard seeds (22g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:14 for orange 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 3.3 fruit orange and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
12% 6g
Histidine
21.2% 0.13g
Isoleucine
27.2% 0.23g
Leucine
18.8% 0.36g
Lysine
20.1% 0.34g
Methionine
16.3% 0.14g
Phenylalanine
16% 0.24g
Threonine
22.8% 0.21g
Tryptophan
35.5% 0.09g
Valine
27.6% 0.3g

Vegan 3. Shiitake Mushroom and Orange


image of shiitake mushroom
image of orange

A reasonable source of supplementary protein, shiitake mushroom is high in isoleucine, leucine and threonine, which is complementary to orange.

A ratio of 3.3 orange (470g) and 2.9 cups of shiitake mushroom (203g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:0.3 for orange to shiitake mushroom by weight.

Full nutritional profile for shiitake mushroom
USDA Source: Mushrooms, shiitake, raw

Table of amino acids of 3.3 fruit orange and 2.9 cup shiitake mushroom :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
15.7% 7.8g
Histidine
27.7% 0.17g
Isoleucine
36.6% 0.31g
Leucine
24.5% 0.46g
Lysine
25.5% 0.44g
Methionine
16% 0.14g
Phenylalanine
22.4% 0.33g
Threonine
35.9% 0.32g
Tryptophan
21.2% 0.06g
Valine
40.3% 0.43g

Vegan 4. Spirulina and Orange


image of spirulina
image of orange

Spirulina is a great source of protein, and is high in isoleucine, leucine and threonine, complementing the profile of orange.

For example, 3.3 orange (470g) and 1.1 tablespoons of spirulina (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:5 for orange to spirulina by weight.

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

Table of amino acids of 3.3 fruit orange and 1.1 tbsp spirulina :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
15.1% 7.5g
Histidine
22.5% 0.14g
Isoleucine
38% 0.33g
Leucine
23.6% 0.45g
Lysine
22.7% 0.39g
Methionine
18.1% 0.16g
Phenylalanine
21.1% 0.31g
Threonine
30.2% 0.27g
Tryptophan
39.2% 0.1g
Valine
37.1% 0.4g

Vegan 5. Tofu and Orange


image of tofu
image of orange

A reasonable source of supplementary protein, tofu is high in isoleucine, leucine and threonine, which is complementary to orange.

A ratio of 3.3 orange (470g) and 3.2 tablespoons of tofu (49g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0 for orange to tofu by weight.

Full nutritional profile for tofu
USDA Source: Tofu, raw, regular, prepared with calcium sulfate

Table of amino acids of 3.3 fruit orange and 3.2 tbsp tofu :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
14.5% 7.2g
Histidine
26.9% 0.17g
Isoleucine
35.1% 0.3g
Leucine
22.7% 0.43g
Lysine
22.5% 0.39g
Methionine
14.4% 0.12g
Phenylalanine
21.3% 0.32g
Threonine
27.6% 0.25g
Tryptophan
35.3% 0.09g
Valine
33.2% 0.36g

Vegan 6. Yellow Corn and Orange


image of yellow corn
image of orange

Yellow corn is a reasonable source of supplementary protein, and is high in isoleucine, leucine and threonine, complementing the profile of orange.

For example, 5 orange (705g) and 1.2 ears of yellow corn (110g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:0.01 for orange to yellow corn by weight.

Full nutritional profile for yellow corn
USDA Source: Corn, sweet, yellow, cooked, boiled, drained, without salt

Table of amino acids of 5 fruit orange and 1.2 ear yellow corn :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
30.5% 0.19g
Isoleucine
32.6% 0.28g
Leucine
27.2% 0.51g
Lysine
23.5% 0.4g
Methionine
21.1% 0.18g
Phenylalanine
22.4% 0.33g
Threonine
24.9% 0.22g
Tryptophan
28.7% 0.07g
Valine
39.1% 0.42g

Vegan 7. Lotus Seeds and Orange


image of lotus seeds
image of orange

A reasonable source of supplementary protein, lotus seed is high in isoleucine, leucine and threonine, which is complementary to orange.

A ratio of 3.3 orange (470g) and 1.2 cups of lotus seeds (38g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:24 for orange to lotus seed by weight.

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

Table of amino acids of 3.3 fruit orange and 1.2 cup lotus seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
35.5% 0.22g
Isoleucine
44% 0.38g
Leucine
28.5% 0.54g
Lysine
31.4% 0.54g
Methionine
19.9% 0.17g
Phenylalanine
26.7% 0.4g
Threonine
37.1% 0.33g
Tryptophan
44.7% 0.12g
Valine
47.7% 0.52g

Vegan 8. Chia Seeds and Orange


image of chia seeds
image of orange

Chia seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine and threonine, complementing the profile of orange.

For example, 2.5 orange (353g) and 0.8 ounce of chia seeds (22g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:25 for orange to chia seed by weight.

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

Table of amino acids of 2.5 fruit orange and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
25.7% 0.16g
Isoleucine
28.2% 0.24g
Leucine
19% 0.36g
Lysine
19.6% 0.34g
Methionine
21.1% 0.18g
Phenylalanine
20.4% 0.3g
Threonine
21.6% 0.19g
Tryptophan
46.2% 0.12g
Valine
29% 0.31g

Vegan 9. Pumpkin Seeds and Orange


image of pumpkin seeds
image of orange

A reasonable source of supplementary protein, pumpkin seed is high in isoleucine, leucine and threonine, which is complementary to orange.

A ratio of 3.3 orange (470g) and 0.4 cup of pumpkin seeds (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:15 for orange 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 3.3 fruit orange and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
15.6% 7.8g
Histidine
29.5% 0.19g
Isoleucine
37.3% 0.32g
Leucine
24.3% 0.46g
Lysine
29.2% 0.5g
Methionine
19.9% 0.17g
Phenylalanine
22.3% 0.33g
Threonine
24.1% 0.22g
Tryptophan
43% 0.11g
Valine
46.5% 0.5g

Vegan 10. Spinach and Orange


image of spinach
image of orange

Spinach is a reasonable source of supplementary protein, and is high in isoleucine, leucine and threonine, complementing the profile of orange.

For example, 3.3 orange (470g) and 7.1 cups of spinach (212g) make a complete amino acids profile. In fact, any ratio of more than 0.45:1 of spinach to orange will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 3.3 fruit orange and 7.1 cup spinach :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
18.7% 9.4g
Histidine
31.3% 0.2g
Isoleucine
46.7% 0.4g
Leucine
29.3% 0.55g
Lysine
31.2% 0.53g
Methionine
21.3% 0.18g
Phenylalanine
25.6% 0.38g
Threonine
34.5% 0.31g
Tryptophan
44.4% 0.12g
Valine
44.7% 0.48g

Vegan 11. Oregano and Orange


image of oregano
image of orange

A reasonable source of supplementary protein, oregano is high in isoleucine, leucine and threonine, which is complementary to orange.

A ratio of 3.3 orange (470g) and 1 cup of oregano (46g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.9 for orange to oregano by weight.

Full nutritional profile for oregano
USDA Source: Spices, oregano, dried

Table of amino acids of 3.3 fruit orange and 1 cup oregano :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
14.9% 7.5g
Histidine
20.3% 0.13g
Isoleucine
34.1% 0.29g
Leucine
23.3% 0.44g
Lysine
23.2% 0.4g
Methionine
15% 0.13g
Phenylalanine
21.2% 0.32g
Threonine
22.3% 0.2g
Tryptophan
48.9% 0.13g
Valine
38.1% 0.41g

Vegan 12. Black Beans and Orange


image of black beans
image of orange

Black bean is a reasonable source of supplementary protein, and is high in isoleucine, leucine and threonine, complementing the profile of orange.

For example, 3.3 orange (470g) and 0.3 cup of black beans (74g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:0.01 for orange to black bean by weight.

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

Table of amino acids of 3.3 fruit orange and 0.3 cup black beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
15.5% 7.7g
Histidine
29.1% 0.18g
Isoleucine
34.9% 0.3g
Leucine
24.2% 0.46g
Lysine
27.9% 0.48g
Methionine
15% 0.13g
Phenylalanine
24.9% 0.37g
Threonine
24% 0.22g
Tryptophan
33% 0.09g
Valine
36.9% 0.4g

Vegetarian 13. Sour Cream and Orange


image of sour cream
image of orange

A reasonable source of supplementary protein, sour cream is high in isoleucine, leucine and threonine, which is complementary to orange.

A ratio of 5 orange (705g) and 0.5 cup of sour cream (97g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:28 for orange to sour cream by weight.

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

Table of amino acids of 5 fruit orange and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
14.6% 7.3g
Histidine
28.7% 0.18g
Isoleucine
34% 0.29g
Leucine
22.9% 0.43g
Lysine
30.1% 0.51g
Methionine
21.1% 0.18g
Phenylalanine
21.1% 0.31g
Threonine
23.9% 0.22g
Tryptophan
34.7% 0.09g
Valine
37.1% 0.4g

Vegetarian 14. Caramel and Orange


image of caramel
image of orange

Caramel is low in protein, and is high in isoleucine, leucine and threonine, complementing the profile of orange.

For example, 5 orange (705g) and 0.7 cup of caramel (238g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.34 to 1:0.01 for orange to caramel by weight.

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

Table of amino acids of 5 fruit orange and 0.7 cup caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
15.6% 7.8g
Histidine
29.7% 0.19g
Isoleucine
40.3% 0.35g
Leucine
24.5% 0.46g
Lysine
30.7% 0.53g
Methionine
22.6% 0.19g
Phenylalanine
22.2% 0.33g
Threonine
26.1% 0.23g
Tryptophan
19% 0.05g
Valine
41.2% 0.45g

Vegetarian 15. Mayonnaise and Orange


image of mayonnaise
image of orange

Low in protein, mayonnaise is high in isoleucine, leucine and threonine, which is complementary to orange.

A ratio of 3.3 orange (470g) and 1.4 cups of mayonnaise (300g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of mayonnaise to orange will be complete.

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

Table of amino acids of 3.3 fruit orange and 1.4 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12.3% 6.2g
Histidine
22.1% 0.14g
Isoleucine
33.1% 0.28g
Leucine
19.3% 0.37g
Lysine
22.3% 0.38g
Methionine
20.4% 0.18g
Phenylalanine
18.8% 0.28g
Threonine
24.1% 0.22g
Tryptophan
32.3% 0.08g
Valine
33.6% 0.36g

Vegetarian 16. Whipping Cream and Orange


image of whipping cream
image of orange

Whipping cream is a reasonable source of supplementary protein, and is high in isoleucine, leucine and threonine, complementing the profile of orange.

For example, 5 orange (705g) and 2.3 cups of whipping cream (139g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.2 to 1:39 for orange to whipping cream by weight.

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

Table of amino acids of 5 fruit orange and 2.3 cup whipping cream :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
33.8% 0.21g
Isoleucine
47% 0.4g
Leucine
29.4% 0.56g
Lysine
35.1% 0.6g
Methionine
25.3% 0.22g
Phenylalanine
25.3% 0.38g
Threonine
30.9% 0.28g
Tryptophan
43.2% 0.11g
Valine
47.2% 0.51g


Complete Protein Pairings

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