16 Complete Protein Pairings with Peanut Butter

Summary:

• Peanut butter is low in protein - about 61.6 grams per cup.
• In addition, peanut butter provides only 4 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, lysine, methionine, threonine and valine.^[1]
• Peanut butter pairs well with carrots, pumpkin seeds, hedge mustard seeds, crimini mushroom or lotus seeds to create a complete protein profile. ^[2] More peanut butter pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Peanut Butter (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 peanut butter contains 61.6 grams of protein, or about 123% of recommended daily values. ^[1]

To get the adequate amount of protein with peanut butter alone, you will need 0.8 cup of peanut butter (208 grams) for an average female, or 1 cup of peanut butter for males. ^[4] That's over 1220 calories. Pairing peanut butter with a richer protein source is a good idea.

Full nutritional profile for peanut butter
USDA Source: Peanut butter, chunk style, with salt

Macronutrients in 1 cup (256g) of peanut butter:

Proportionally, peanut butter does contain abundant amounts of 4 out of the nine essential amino acids. However, peanut butter is a little short on isoleucine, lysine, methionine, threonine and valine.^[1]

To have adequate amounts of all nine essential amino acids with peanut butter alone, you will have to eat 1.3 cups of peanut butter (328 grams) for an average person. ^[2]

That's about 58% more peanut butter to compensate for the lack of isoleucine, lysine, methionine, threonine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (256g) of peanut butter:

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

1. Sour Cream
2. Caramel
3. Mayonnaise
4. Yogurt

Low in protein, carrot is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 1.6 teaspoons of peanut butter (9g) and 2.9 carrots (211g) creates a complete protein profile. In fact, any ratio of more than 24:1 of carrot to peanut butter will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 1.4 tablespoons of peanut butter (23g) and 0.4 cup of pumpkin seeds (24g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of pumpkin seed to peanut butter will be complete.

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 isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 1.2 tablespoons of peanut butter (20g) and 0.4 cup of hedge mustard seeds (32g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of hedge mustard seed to peanut butter will be complete.

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

Crimini mushroom is a reasonable source of supplementary protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 0.7 tablespoon of peanut butter (12g) and 2.1 cups of crimini mushroom (183g) make a complete amino acids profile. In fact, any ratio of more than 16:1 of crimini mushroom to peanut butter will be complete.

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

A reasonable source of supplementary protein, lotus seed is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 1.5 teaspoons of peanut butter (8g) and 1.5 cups of lotus seeds (48g) creates a complete protein profile. In fact, any ratio of more than 6:1 of lotus seed to peanut butter will be complete.

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

Chia seed is a reasonable source of supplementary protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 0.8 tablespoon of peanut butter (13g) and 0.8 ounce of chia seeds (23g) make a complete amino acids profile. In fact, any ratio of more than 1.8:1 of chia seed to peanut butter will be complete.

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

A great source of protein, spirulina is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 0.7 tablespoon of peanut butter (12g) and 1.6 tablespoons of spirulina (11g) creates a complete protein profile. In fact, any ratio of more than 1:1 of spirulina to peanut butter will be complete.

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

Spinach is a reasonable source of supplementary protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 0.8 tablespoon of peanut butter (14g) and 7.8 cups of spinach (235g) make a complete amino acids profile. In fact, any ratio of more than 17:1 of spinach to peanut butter will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

A reasonable source of supplementary protein, poppy seed is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 0.8 tablespoon of peanut butter (14g) and 0.3 cup of poppy seeds (40g) creates a complete protein profile. In fact, any ratio of more than 2.9:1 of poppy seed to peanut butter will be complete.

Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed

Dijon mustard is a great source of protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 0.9 tablespoon of peanut butter (14g) and 4.5 tablespoons of dijon mustard (27g) make a complete amino acids profile. In fact, any ratio of more than 1.9:1 of dijon mustard to peanut butter will be complete.

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

Low in protein, avocado is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 1 tablespoon of peanut butter (17g) and 2.7 avocado (366g) creates a complete protein profile. In fact, any ratio of more than 22:1 of avocado to peanut butter will be complete.

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

Sour cream is a reasonable source of supplementary protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 2.2 tablespoons of peanut butter (36g) and 0.6 cup of sour cream (113g) make a complete amino acids profile. In fact, any ratio of more than 3:1 of sour cream to peanut butter will be complete.

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

Low in protein, caramel is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 2.2 tablespoons of peanut butter (35g) and 0.7 cup of caramel (243g) creates a complete protein profile. In fact, any ratio of more than 7:1 of caramel to peanut butter will be complete.

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

Mayonnaise is low in protein, and is high in isoleucine, lysine, methionine, threonine and valine, complementing the profile of peanut butter.

For example, 1.7 tablespoons of peanut butter (27g) and 1.8 cups of mayonnaise (393g) make a complete amino acids profile. In fact, any ratio of more than 14:1 of mayonnaise to peanut butter will be complete.

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

A reasonable source of supplementary protein, yogurt is high in isoleucine, lysine, methionine, threonine and valine, which is complementary to peanut butter.

A ratio of 2.2 tablespoons of peanut butter (35g) and 0.4 cup of yogurt (93g) creates a complete protein profile. In fact, any ratio of more than 2.7:1 of yogurt to peanut butter will be complete.

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