16 Complete Protein Pairings with Peanut Flour

Summary:

  • Peanut flour is high in protein - about 31.3 grams per cup.
  • However, peanut flour provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Peanut flour pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. [2] More peanut flour 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 peanut flour, and found both vegan and vegetarian pairings with peanut flour 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 peanut flour source

Amount of Protein in Peanut Flour

A great source of protein, a single cup of peanut flour contains 31.3 grams of protein, or about 63% of recommended daily values. [1]

To get the adequate amount of protein with peanut flour alone, you will need 1.6 cups of peanut flour (96 grams) for an average female, or 1.9 cups of peanut flour for males. [4] That's about 313 calories.

Full nutritional profile for peanut flour
USDA Source: Peanut flour, defatted

Macronutrients in 1 cup (60g) of peanut flour:

% of RDV Amount
Calories
9.8% 196 kCal
Carbohydrates
0% -
Total fat
0.5% 0.3 grams
Protein
62.6% 31.3 grams

Essential Amino Acids in Peanut Flour

Peanut flour contains abundant amounts of 7 out of the nine essential amino acids. Proportionally, peanut flour is a little short on lysine and methionine.[1]

To have adequate amounts of all nine essential amino acids with peanut flour alone, you will have to eat 2.2 cups of peanut flour (134 grams) for an average person. [2]

That's about 40% more peanut flour 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 (60g) of peanut flour:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
62.6% 31.32g
Histidine
125.6% 0.791g
Isoleucine
128.1% 1.102g
Leucine
107.4% 2.03g
Lysine
65.8% 1.124g
Methionine
44.7% 0.385g
Phenylalanine
108.9% 1.623g
Threonine
119.2% 1.073g
Tryptophan
117% 0.304g
Valine
121.6% 1.313g

More Complete Protein with Peanut Flour

Top vegan pairings with peanut flour 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 peanut flour. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Mayonnaise

Vegan 1. Carrots and Peanut Flour


image of carrots
image of peanut flour

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

A ratio of 1.3 tablespoons of peanut flour (5g) and 2.6 carrots (189g) creates a complete protein profile. In fact, any ratio of more than 38:1 of carrot to peanut flour will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.3 tbsp peanut flour and 2.6 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
8.6% 4.3g
Histidine
22.3% 0.14g
Isoleucine
27.4% 0.24g
Leucine
19% 0.36g
Lysine
16.5% 0.28g
Methionine
8.1% 0.07g
Phenylalanine
16.7% 0.25g
Threonine
49.8% 0.45g
Tryptophan
18.3% 0.05g
Valine
22% 0.24g

Vegan 2. Crimini Mushroom and Peanut Flour


image of crimini mushroom
image of peanut flour

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

For example, 1.8 tablespoons of peanut flour (7g) and 1.9 cups of crimini mushroom (169g) make a complete amino acids profile. In fact, any ratio of more than 25:1 of crimini mushroom to peanut flour will be complete.

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

Table of amino acids of 1.8 tbsp peanut flour and 1.9 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
15.7% 7.8g
Histidine
32.4% 0.2g
Isoleucine
34.2% 0.29g
Leucine
26% 0.49g
Lysine
32.5% 0.56g
Methionine
14.6% 0.13g
Phenylalanine
23.5% 0.35g
Threonine
34.9% 0.31g
Tryptophan
49.9% 0.13g
Valine
32% 0.35g

Vegan 3. Pumpkin Seeds and Peanut Flour


image of pumpkin seeds
image of peanut flour

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

A ratio of 3.1 tablespoons of peanut flour (12g) and 0.3 cup of pumpkin seeds (19g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of pumpkin seed to peanut flour will be complete.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

Table of amino acids of 3.1 tbsp peanut flour and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19% 9.5g
Histidine
39.5% 0.25g
Isoleucine
45.5% 0.39g
Leucine
36.3% 0.69g
Lysine
27.9% 0.48g
Methionine
17.7% 0.15g
Phenylalanine
32.6% 0.49g
Threonine
37.2% 0.33g
Tryptophan
46.1% 0.12g
Valine
49.3% 0.53g

Vegan 4. Chia Seeds and Peanut Flour


image of chia seeds
image of peanut flour

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

For example, 2.4 tablespoons of peanut flour (9g) and 0.7 ounce of chia seeds (19g) make a complete amino acids profile. In fact, any ratio of more than 2.1:1 of chia seed to peanut flour will be complete.

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

Table of amino acids of 2.4 tbsp peanut flour and 0.7 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
15.7% 7.8g
Histidine
34.8% 0.22g
Isoleucine
36.9% 0.32g
Leucine
29.9% 0.56g
Lysine
20.6% 0.35g
Methionine
19.8% 0.17g
Phenylalanine
29.3% 0.44g
Threonine
32.8% 0.3g
Tryptophan
49.5% 0.13g
Valine
34.9% 0.38g

Vegan 5. Hedge Mustard Seeds and Peanut Flour


image of hedge mustard seeds
image of peanut flour

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

A ratio of 3.4 tablespoons of peanut flour (13g) and 0.3 cup of hedge mustard seeds (24g) creates a complete protein profile. In fact, any ratio of more than 1.8:1 of hedge mustard seed to peanut flour will be complete.

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

Table of amino acids of 3.4 tbsp peanut flour and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
19.1% 9.5g
Histidine
38.9% 0.25g
Isoleucine
45.1% 0.39g
Leucine
38.2% 0.72g
Lysine
25.1% 0.43g
Methionine
18% 0.16g
Phenylalanine
32.4% 0.48g
Threonine
43.4% 0.39g
Tryptophan
49% 0.13g
Valine
41.3% 0.45g

Vegan 6. Yellow Mustard and Peanut Flour


image of yellow mustard
image of peanut flour

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

For example, 3 tablespoons of peanut flour (11g) and 9.2 tablespoons of yellow mustard (138g) make a complete amino acids profile. In fact, any ratio of more than 12:1 of yellow mustard to peanut flour will be complete.

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

Table of amino acids of 3 tbsp peanut flour and 9.2 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
22.1% 11.1g
Histidine
49.8% 0.31g
Isoleucine
47.6% 0.41g
Leucine
41.6% 0.79g
Lysine
33.7% 0.58g
Methionine
20.6% 0.18g
Phenylalanine
35.5% 0.53g
Threonine
48.1% 0.43g
Tryptophan
26.8% 0.07g
Valine
47.1% 0.51g

Vegan 7. Dijon Mustard and Peanut Flour


image of dijon mustard
image of peanut flour

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

A ratio of 2.1 tablespoons of peanut flour (8g) and 4 tablespoons of dijon mustard (24g) creates a complete protein profile. In fact, any ratio of more than 3:1 of dijon mustard to peanut flour will be complete.

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

Table of amino acids of 2.1 tbsp peanut flour and 4 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20.6% 10.3g
Histidine
49.7% 0.31g
Isoleucine
49.6% 0.43g
Leucine
40.3% 0.76g
Lysine
34.3% 0.59g
Methionine
19.2% 0.17g
Phenylalanine
33% 0.49g
Threonine
37.8% 0.34g
Tryptophan
38.7% 0.1g
Valine
49.2% 0.53g

Vegan 8. Avocado and Peanut Flour


image of avocado
image of peanut flour

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

For example, 2.4 tablespoons of peanut flour (9g) and 2.3 avocado (314g) make a complete amino acids profile. In fact, any ratio of more than 35:1 of avocado to peanut flour will be complete.

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

Table of amino acids of 2.4 tbsp peanut flour and 2.3 fruit avocado :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
21.8% 10.9g
Histidine
42.9% 0.27g
Isoleucine
49.7% 0.43g
Leucine
39.7% 0.75g
Lysine
33.6% 0.57g
Methionine
20.3% 0.17g
Phenylalanine
36.5% 0.54g
Threonine
43.1% 0.39g
Tryptophan
48% 0.12g
Valine
48.9% 0.53g

Vegan 9. Wheat Germ and Peanut Flour


image of wheat germ
image of peanut flour

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

A ratio of 2.8 tablespoons of peanut flour (11g) and 3.4 tablespoons of wheat germ (24g) creates a complete protein profile. In fact, any ratio of more than 2.3:1 of wheat germ to peanut flour will be complete.

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

Table of amino acids of 2.8 tbsp peanut flour and 3.4 tbsp wheat germ :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
22.1% 11.1g
Histidine
46.7% 0.29g
Isoleucine
46.2% 0.4g
Leucine
38.9% 0.74g
Lysine
32.2% 0.55g
Methionine
20.6% 0.18g
Phenylalanine
34.1% 0.51g
Threonine
46.8% 0.42g
Tryptophan
49.9% 0.13g
Valine
48% 0.52g

Vegan 10. Chestnut and Peanut Flour


image of chestnut
image of peanut flour

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

For example, 3.5 tablespoons of peanut flour (13g) and 1 cup of chestnut (138g) make a complete amino acids profile. In fact, any ratio of more than 11:1 of chestnut to peanut flour will be complete.

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

Table of amino acids of 3.5 tbsp peanut flour and 1 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
22.4% 11.2g
Histidine
46.6% 0.29g
Isoleucine
47.9% 0.41g
Leucine
37.1% 0.7g
Lysine
29.5% 0.5g
Methionine
21.8% 0.19g
Phenylalanine
36.1% 0.54g
Threonine
43.2% 0.39g
Tryptophan
43.9% 0.11g
Valine
49.2% 0.53g

Vegan 11. Lotus Seeds and Peanut Flour


image of lotus seeds
image of peanut flour

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

A ratio of 1.2 tablespoons of peanut flour (5g) and 1.4 cups of lotus seeds (44g) creates a complete protein profile. In fact, any ratio of more than 10:1 of lotus seed to peanut flour will be complete.

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

Table of amino acids of 1.2 tbsp peanut flour and 1.4 cup lotus seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
39.6% 0.25g
Isoleucine
48.9% 0.42g
Leucine
36.5% 0.69g
Lysine
30.4% 0.52g
Methionine
17.1% 0.15g
Phenylalanine
30.9% 0.46g
Threonine
45.6% 0.41g
Tryptophan
46.2% 0.12g
Valine
49.7% 0.54g

Vegetarian 12. Sour Cream and Peanut Flour


image of sour cream
image of peanut flour

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

For example, 0.3 cup of peanut flour (16g) and 0.4 cup of sour cream (79g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of sour cream to peanut flour will be complete.

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

Table of amino acids of 0.3 cup peanut flour and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
44.6% 0.28g
Isoleucine
48.7% 0.42g
Leucine
41.8% 0.79g
Lysine
30.1% 0.51g
Methionine
19% 0.16g
Phenylalanine
37% 0.55g
Threonine
43.9% 0.39g
Tryptophan
43.6% 0.11g
Valine
46.3% 0.5g

Vegetarian 13. Caramel and Peanut Flour


image of caramel
image of peanut flour

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

A ratio of 0.3 cup of peanut flour (15g) and 0.5 cup of caramel (167g) creates a complete protein profile. In fact, any ratio of more than 11:1 of caramel to peanut flour will be complete.

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

Table of amino acids of 0.3 cup peanut flour and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
42% 0.26g
Isoleucine
49.3% 0.42g
Leucine
39.5% 0.75g
Lysine
27.8% 0.48g
Methionine
18.4% 0.16g
Phenylalanine
35.2% 0.52g
Threonine
42% 0.38g
Tryptophan
29.3% 0.08g
Valine
45.5% 0.49g

Vegetarian 14. Yogurt and Peanut Flour


image of yogurt
image of peanut flour

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

For example, 0.3 cup of peanut flour (16g) and 0.3 cup of yogurt (67g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of yogurt to peanut flour will be complete.

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

Table of amino acids of 0.3 cup peanut flour and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
21.1% 10.6g
Histidine
42.2% 0.27g
Isoleucine
48.4% 0.42g
Leucine
40.6% 0.77g
Lysine
29.4% 0.5g
Methionine
19.7% 0.17g
Phenylalanine
37.1% 0.55g
Threonine
41.9% 0.38g
Tryptophan
35.9% 0.09g
Valine
49.7% 0.54g

Vegetarian 15. Mayonnaise and Peanut Flour


image of mayonnaise
image of peanut flour

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

A ratio of 3.9 tablespoons of peanut flour (15g) and 1.1 cups of mayonnaise (244g) creates a complete protein profile. In fact, any ratio of more than 17:1 of mayonnaise to peanut flour will be complete.

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

Table of amino acids of 3.9 tbsp peanut flour and 1.1 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
20% 10g
Histidine
40.7% 0.26g
Isoleucine
49.7% 0.43g
Leucine
38.5% 0.73g
Lysine
26.3% 0.45g
Methionine
20.8% 0.18g
Phenylalanine
35.9% 0.53g
Threonine
44% 0.4g
Tryptophan
44.5% 0.12g
Valine
46.4% 0.5g


Complete Protein Pairings

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