16 Complete Protein Pairings with Peanuts

Summary:

  • Peanut is low in protein - about 35.6 grams per cup.
  • In addition, peanut provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Peanut pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or yellow mustard to create a complete protein profile. [2] More peanut 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 peanuts, and found both vegan and vegetarian pairings with peanuts 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 peanuts source

Amount of Protein in Peanuts

Relatively low in protein, a single cup of peanuts contains 35.6 grams of protein, or about 71% of recommended daily values. [1]

To get the adequate amount of protein with peanuts alone, you will need 1.4 cups of peanuts (205 grams) for an average female, or 1.7 cups of peanuts for males. [4] That's over 1210 calories. Pairing peanut with a richer protein source is a good idea.

Full nutritional profile for peanuts
USDA Source: Peanuts, all types, dry-roasted, without salt

Macronutrients in 1 cup (146g) of peanuts:

% of RDV Amount
Calories
42.9% 857 kCal
Carbohydrates
0% -
Total fat
113.3% 72.5 grams
Protein
71.1% 35.6 grams

Essential Amino Acids in Peanuts

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

To have adequate amounts of all nine essential amino acids with peanut alone, you will have to eat 2 cups of peanuts (296 grams) for an average person. [2]

That's about 44% more peanut 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 (146g) of peanuts:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
71.1% 35.551g
Histidine
138.8% 0.875g
Isoleucine
141.4% 1.216g
Leucine
118.6% 2.241g
Lysine
72.6% 1.241g
Methionine
49.4% 0.425g
Phenylalanine
120.2% 1.791g
Threonine
131.6% 1.184g
Tryptophan
129.2% 0.336g
Valine
134.2% 1.45g

More Complete Protein with Peanuts

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

Vegan 1. Carrots and Peanuts


image of carrots
image of peanuts

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

A ratio of 1.1 tablespoons of peanuts (10g) and 2.7 carrots (193g) creates a complete protein profile. In fact, any ratio of more than 19:1 of carrot to peanut will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.1 tbsp peanuts and 2.7 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
8.4% 4.2g
Histidine
21.7% 0.14g
Isoleucine
26.9% 0.23g
Leucine
18.5% 0.35g
Lysine
16.4% 0.28g
Methionine
7.9% 0.07g
Phenylalanine
16.1% 0.24g
Threonine
50% 0.45g
Tryptophan
17.7% 0.05g
Valine
21.5% 0.23g

Vegan 2. Crimini Mushroom and Peanuts


image of crimini mushroom
image of peanuts

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

For example, 1.5 tablespoons of peanuts (14g) and 2 cups of crimini mushroom (173g) make a complete amino acids profile. In fact, any ratio of more than 12:1 of crimini mushroom to peanut will be complete.

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

Table of amino acids of 1.5 tbsp peanuts and 2 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
31.6% 0.2g
Isoleucine
33.4% 0.29g
Leucine
25.3% 0.48g
Lysine
32.4% 0.55g
Methionine
14.4% 0.12g
Phenylalanine
22.7% 0.34g
Threonine
34.3% 0.31g
Tryptophan
49.6% 0.13g
Valine
31.2% 0.34g

Vegan 3. Pumpkin Seeds and Peanuts


image of pumpkin seeds
image of peanuts

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

A ratio of 2.6 tablespoons of peanuts (24g) and 0.3 cup of pumpkin seeds (20g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of pumpkin seed to peanut 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 2.6 tbsp peanuts and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19% 9.5g
Histidine
38.9% 0.25g
Isoleucine
45.1% 0.39g
Leucine
35.9% 0.68g
Lysine
27.9% 0.48g
Methionine
17.7% 0.15g
Phenylalanine
32% 0.48g
Threonine
36.6% 0.33g
Tryptophan
46% 0.12g
Valine
49.3% 0.53g

Vegan 4. Chia Seeds and Peanuts


image of chia seeds
image of peanuts

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

For example, 2 tablespoons of peanuts (18g) and 0.7 ounce of chia seeds (20g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of chia seed to peanut will be complete.

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

Table of amino acids of 2 tbsp peanuts and 0.7 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
15.5% 7.8g
Histidine
34.3% 0.22g
Isoleucine
36.4% 0.31g
Leucine
29.4% 0.56g
Lysine
20.5% 0.35g
Methionine
20% 0.17g
Phenylalanine
28.8% 0.43g
Threonine
32.3% 0.29g
Tryptophan
50% 0.13g
Valine
34.5% 0.37g

Vegan 5. Yellow Mustard and Peanuts


image of yellow mustard
image of peanuts

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

A ratio of 2.6 tablespoons of peanuts (24g) and 9.7 tablespoons of yellow mustard (146g) creates a complete protein profile. In fact, any ratio of more than 6:1 of yellow mustard to peanut will be complete.

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

Table of amino acids of 2.6 tbsp peanuts and 9.7 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
22.4% 11.2g
Histidine
49.9% 0.31g
Isoleucine
47.5% 0.41g
Leucine
41.7% 0.79g
Lysine
34.2% 0.59g
Methionine
20.8% 0.18g
Phenylalanine
35.1% 0.52g
Threonine
48.3% 0.43g
Tryptophan
25.9% 0.07g
Valine
47.2% 0.51g

Vegan 6. Dijon Mustard and Peanuts


image of dijon mustard
image of peanuts

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

For example, 1.8 tablespoons of peanuts (16g) and 4.1 tablespoons of dijon mustard (25g) make a complete amino acids profile. In fact, any ratio of more than 1.5:1 of dijon mustard to peanut will be complete.

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

Table of amino acids of 1.8 tbsp peanuts and 4.1 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
50% 0.31g
Isoleucine
49.8% 0.43g
Leucine
40.5% 0.76g
Lysine
34.8% 0.59g
Methionine
19.4% 0.17g
Phenylalanine
32.9% 0.49g
Threonine
37.7% 0.34g
Tryptophan
38.7% 0.1g
Valine
49.6% 0.54g

Vegan 7. Avocado and Peanuts


image of avocado
image of peanuts

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

A ratio of 2.1 tablespoons of peanuts (19g) and 2.4 avocado (328g) creates a complete protein profile. In fact, any ratio of more than 18:1 of avocado to peanut will be complete.

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

Table of amino acids of 2.1 tbsp peanuts and 2.4 fruit avocado :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
22% 11g
Histidine
42.8% 0.27g
Isoleucine
49.7% 0.43g
Leucine
39.7% 0.75g
Lysine
34% 0.58g
Methionine
20.5% 0.18g
Phenylalanine
36.3% 0.54g
Threonine
43.1% 0.39g
Tryptophan
48.2% 0.13g
Valine
49.1% 0.53g

Vegan 8. Wheat Germ and Peanuts


image of wheat germ
image of peanuts

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

For example, 2.4 tablespoons of peanuts (21g) and 3.5 tablespoons of wheat germ (25g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of wheat germ to peanut will be complete.

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

Table of amino acids of 2.4 tbsp peanuts and 3.5 tbsp wheat germ :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
22% 11g
Histidine
45.9% 0.29g
Isoleucine
45.4% 0.39g
Leucine
38.2% 0.72g
Lysine
32.1% 0.55g
Methionine
20.5% 0.18g
Phenylalanine
33.2% 0.5g
Threonine
46.2% 0.42g
Tryptophan
49.4% 0.13g
Valine
47.4% 0.51g

Vegan 9. Cinnamon and Peanuts


image of cinnamon
image of peanuts

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

A ratio of 2.3 tablespoons of peanuts (21g) and 1.2 cups of cinnamon (147g) creates a complete protein profile. In fact, any ratio of more than 7:1 of cinnamon to peanut will be complete.

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

Table of amino acids of 2.3 tbsp peanuts and 1.2 cup cinnamon :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
21.7% 10.9g
Histidine
46.8% 0.29g
Isoleucine
44.8% 0.39g
Leucine
36.3% 0.69g
Lysine
31.1% 0.53g
Methionine
20.2% 0.17g
Phenylalanine
31.3% 0.47g
Threonine
40.7% 0.37g
Tryptophan
45.9% 0.12g
Valine
49.3% 0.53g

Vegan 10. Spinach and Peanuts


image of spinach
image of peanuts

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

For example, 1.6 tablespoons of peanuts (15g) and 6.9 cups of spinach (208g) make a complete amino acids profile. In fact, any ratio of more than 14:1 of spinach to peanut will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 1.6 tbsp peanuts and 6.9 cup spinach :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.1% 9.6g
Histidine
35.3% 0.22g
Isoleucine
49.9% 0.43g
Leucine
36.6% 0.69g
Lysine
28.5% 0.49g
Methionine
17.8% 0.15g
Phenylalanine
30.2% 0.45g
Threonine
41.6% 0.37g
Tryptophan
44.2% 0.11g
Valine
44.6% 0.48g

Vegan 11. Quinoa and Peanuts


image of quinoa
image of peanuts

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

A ratio of 2.5 tablespoons of peanuts (23g) and 0.7 cup of quinoa (138g) creates a complete protein profile. In fact, any ratio of more than 6:1 of quinoa to peanut will be complete.

Full nutritional profile for quinoa
USDA Source: Quinoa, cooked

Table of amino acids of 2.5 tbsp peanuts and 0.7 cup quinoa :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
23.3% 11.6g
Histidine
49.6% 0.31g
Isoleucine
47.4% 0.41g
Leucine
37.6% 0.71g
Lysine
30.7% 0.52g
Methionine
23.2% 0.2g
Phenylalanine
35.9% 0.54g
Threonine
40.7% 0.37g
Tryptophan
47.8% 0.12g
Valine
44.7% 0.48g

Vegetarian 12. Sour Cream and Peanuts


image of sour cream
image of peanuts

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

For example, 3.7 tablespoons of peanuts (34g) and 0.5 cup of sour cream (87g) make a complete amino acids profile. In fact, any ratio of more than 2.6:1 of sour cream to peanut will be complete.

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

Table of amino acids of 3.7 tbsp peanuts and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
44.9% 0.28g
Isoleucine
49.3% 0.42g
Leucine
42.3% 0.8g
Lysine
30.8% 0.53g
Methionine
19.4% 0.17g
Phenylalanine
37.1% 0.55g
Threonine
44.3% 0.4g
Tryptophan
44% 0.11g
Valine
46.9% 0.51g

Vegetarian 13. Caramel and Peanuts


image of caramel
image of peanuts

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

A ratio of 3.5 tablespoons of peanuts (32g) and 0.5 cup of caramel (179g) creates a complete protein profile. In fact, any ratio of more than 6:1 of caramel to peanut will be complete.

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

Table of amino acids of 3.5 tbsp peanuts and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
19.8% 9.9g
Histidine
41.6% 0.26g
Isoleucine
49.3% 0.42g
Leucine
39.4% 0.74g
Lysine
28% 0.48g
Methionine
18.4% 0.16g
Phenylalanine
34.7% 0.52g
Threonine
41.7% 0.38g
Tryptophan
28.1% 0.07g
Valine
45.4% 0.49g

Vegetarian 14. Yogurt and Peanuts


image of yogurt
image of peanuts

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

For example, 3.6 tablespoons of peanuts (33g) and 0.3 cup of yogurt (71g) make a complete amino acids profile. In fact, any ratio of more than 2.1:1 of yogurt to peanut will be complete.

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

Table of amino acids of 3.6 tbsp peanuts and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
21.1% 10.5g
Histidine
41.3% 0.26g
Isoleucine
47.8% 0.41g
Leucine
40.1% 0.76g
Lysine
29.4% 0.5g
Methionine
19.7% 0.17g
Phenylalanine
36.3% 0.54g
Threonine
41.1% 0.37g
Tryptophan
34.9% 0.09g
Valine
49.4% 0.53g

Vegetarian 15. Mayonnaise and Peanuts


image of mayonnaise
image of peanuts

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

A ratio of 3.3 tablespoons of peanuts (30g) and 1.2 cups of mayonnaise (262g) creates a complete protein profile. In fact, any ratio of more than 9:1 of mayonnaise to peanut will be complete.

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

Table of amino acids of 3.3 tbsp peanuts and 1.2 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
19.8% 9.9g
Histidine
39.7% 0.25g
Isoleucine
49.3% 0.42g
Leucine
37.9% 0.72g
Lysine
26.2% 0.45g
Methionine
21% 0.18g
Phenylalanine
35.1% 0.52g
Threonine
43.4% 0.39g
Tryptophan
44% 0.11g
Valine
45.9% 0.5g


Complete Protein Pairings

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