16 Complete Protein Pairings with Pears

Summary:

  • Pear is low in protein - about 0.5 grams per small.
  • In addition, pear provides only 5 of the 9 essential amino acids sufficiently - it is a little low on histidine, leucine, methionine and tryptophan.[1]
  • Pear pairs well with carrots, chia seeds, hedge mustard seeds, pumpkin seeds or dijon mustard to create a complete protein profile. [2] More pear 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 pears, and found both vegan and vegetarian pairings with pears 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 pears source

Amount of Protein in Pears

Relatively low in protein, a single pear contains 0.5 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with pears alone, you will need 94 pears (13890 grams) for an average female, or 113 pears for males. [4] That's over 7920 calories, and a lot of pear! Pairing pear with a richer protein source is a good idea.

Full nutritional profile for pears
USDA Source: Pears, raw

Macronutrients in 1 small (148g) of pears:

% of RDV Amount
Calories
4.2% 84 kCal
Carbohydrates
0% -
Total fat
0.3% 0.2 grams
Protein
1.1% 0.5 grams

Essential Amino Acids in Pears

Proportionally, pear does contain abundant amounts of 5 out of the nine essential amino acids. However, pear is a little short on histidine, leucine, methionine and tryptophan.[1]

To have adequate amounts of all nine essential amino acids with pear alone, you will have to eat 291 pears (43000 grams) for an average person. [2]

That's about 210% more pear to compensate for the lack of histidine, leucine, methionine and tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 small (148g) of pears:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1.1% 0.533g
Histidine
0.5% 0.003g
Isoleucine
1.9% 0.016g
Leucine
1.5% 0.028g
Lysine
1.5% 0.025g
Methionine
0.3% 0.003g
Phenylalanine
1.1% 0.016g
Threonine
1.8% 0.016g
Tryptophan
1.1% 0.003g
Valine
2.3% 0.025g

More Complete Protein with Pears

Top vegan pairings with pears include:
  1. Carrots
  2. Chia Seeds
  3. Hedge Mustard Seeds
  4. Pumpkin Seeds
  5. Dijon Mustard
  6. Cashews
  7. Spirulina
  8. Lotus Seeds
  9. Poppy Seeds
  10. Wild Rice
  11. Pistachio
  12. Spinach
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with pears. These include:
  1. Sour Cream
  2. Mayonnaise
  3. Milk
  4. Whipping Cream

Vegan 1. Carrots and Pears


image of carrots
image of pears

Low in protein, carrot is high in histidine, leucine, methionine and tryptophan, which is complementary to pear.

A ratio of 1.7 pears (247g) and 2.5 carrots (183g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of carrot to pear will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.7 small pears and 2.5 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.2% 2.6g
Histidine
12.4% 0.08g
Isoleucine
19.6% 0.17g
Leucine
12.4% 0.23g
Lysine
13.3% 0.23g
Methionine
4.8% 0.04g
Phenylalanine
9.3% 0.14g
Threonine
41.9% 0.38g
Tryptophan
10.3% 0.03g
Valine
15.6% 0.17g

Vegan 2. Chia Seeds and Pears


image of chia seeds
image of pears

Chia seed is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine and tryptophan, complementing the profile of pear.

For example, 10 pears (1480g) and 0.6 ounce of chia seeds (18g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:1.2 for pear to chia seed by weight.

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

Table of amino acids of 10 small pears and 0.6 oz chia seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
16.6% 8.3g
Histidine
19.8% 0.13g
Isoleucine
35.7% 0.31g
Leucine
27.9% 0.53g
Lysine
24.9% 0.43g
Methionine
15.7% 0.14g
Phenylalanine
23.2% 0.35g
Threonine
32.3% 0.29g
Tryptophan
41.6% 0.11g
Valine
39.1% 0.42g

Vegan 3. Hedge Mustard Seeds and Pears


image of hedge mustard seeds
image of pears

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

A ratio of 5 pears (740g) and 0.3 cup of hedge mustard seeds (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:7 for pear 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 5 small pears and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
11.2% 5.6g
Histidine
14.8% 0.09g
Isoleucine
27.7% 0.24g
Leucine
23.2% 0.44g
Lysine
18.7% 0.32g
Methionine
10.4% 0.09g
Phenylalanine
14.9% 0.22g
Threonine
27.5% 0.25g
Tryptophan
30.3% 0.08g
Valine
27.4% 0.3g

Vegan 4. Pumpkin Seeds and Pears


image of pumpkin seeds
image of pears

Pumpkin seed is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine and tryptophan, complementing the profile of pear.

For example, 5 pears (740g) and 0.4 cup of pumpkin seeds (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:6 for pear 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 5 small pears and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
14% 7g
Histidine
21.4% 0.13g
Isoleucine
35.4% 0.3g
Leucine
26.8% 0.51g
Lysine
26.2% 0.45g
Methionine
13% 0.11g
Phenylalanine
19.9% 0.3g
Threonine
26.7% 0.24g
Tryptophan
35% 0.09g
Valine
43.8% 0.47g

Vegan 5. Dijon Mustard and Pears


image of dijon mustard
image of pears

A great source of protein, dijon mustard is high in histidine, leucine, methionine and tryptophan, which is complementary to pear.

A ratio of 3.3 pears (493g) and 4.8 tablespoons of dijon mustard (29g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:17 for pear to dijon mustard by weight.

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

Table of amino acids of 3.3 small pears and 4.8 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
18.5% 9.3g
Histidine
41.7% 0.26g
Isoleucine
45.9% 0.39g
Leucine
36.6% 0.69g
Lysine
35.9% 0.61g
Methionine
17.3% 0.15g
Phenylalanine
26.3% 0.39g
Threonine
32.8% 0.29g
Tryptophan
32% 0.08g
Valine
47.9% 0.52g

Vegan 6. Cashews and Pears


image of cashews
image of pears

Cashew is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine and tryptophan, complementing the profile of pear.

For example, 3.3 pears (493g) and 0.9 ounce of cashews (26g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:16 for pear to cashew by weight.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

Table of amino acids of 3.3 small pears and 0.9 oz cashews :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
13.2% 6.6g
Histidine
20.6% 0.13g
Isoleucine
30.5% 0.26g
Leucine
25.5% 0.48g
Lysine
19.2% 0.33g
Methionine
12.3% 0.11g
Phenylalanine
20.5% 0.31g
Threonine
26.2% 0.24g
Tryptophan
33% 0.09g
Valine
34.5% 0.37g

Vegan 7. Spirulina and Pears


image of spirulina
image of pears

A great source of protein, spirulina is high in histidine, leucine, methionine and tryptophan, which is complementary to pear.

A ratio of 3.3 pears (493g) and 1.2 tablespoons of spirulina (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:5 for pear to spirulina by weight.

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

Table of amino acids of 3.3 small pears and 1.2 tbsp spirulina :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
12.9% 6.5g
Histidine
15.6% 0.1g
Isoleucine
36.7% 0.32g
Leucine
26.3% 0.5g
Lysine
19.3% 0.33g
Methionine
12% 0.1g
Phenylalanine
18.8% 0.28g
Threonine
32.9% 0.3g
Tryptophan
33% 0.09g
Valine
34.3% 0.37g

Vegan 8. Lotus Seeds and Pears


image of lotus seeds
image of pears

Lotus seed is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine and tryptophan, complementing the profile of pear.

For example, 1.7 pears (247g) and 1.5 cups of lotus seeds (47g) make a complete amino acids profile. In fact, any ratio of more than 0.19:1 of lotus seed to pear will be complete.

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

Table of amino acids of 1.7 small pears and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
16.2% 8.1g
Histidine
32.7% 0.21g
Isoleucine
44.7% 0.38g
Leucine
32.5% 0.61g
Lysine
29.4% 0.5g
Methionine
15.1% 0.13g
Phenylalanine
25.9% 0.39g
Threonine
41.8% 0.38g
Tryptophan
41.5% 0.11g
Valine
46.8% 0.51g

Vegan 9. Poppy Seeds and Pears


image of poppy seeds
image of pears

A reasonable source of supplementary protein, poppy seed is high in histidine, leucine, methionine and tryptophan, which is complementary to pear.

A ratio of 10 pears (1480g) and 9.4 teaspoons of poppy seeds (26g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:1.8 for pear to poppy seed by weight.

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

Table of amino acids of 10 small pears and 9.4 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
20.1% 10.1g
Histidine
24.3% 0.15g
Isoleucine
43.9% 0.38g
Leucine
33.2% 0.63g
Lysine
29.3% 0.5g
Methionine
18.8% 0.16g
Phenylalanine
24.3% 0.36g
Threonine
38.1% 0.34g
Tryptophan
29.9% 0.08g
Valine
49.9% 0.54g

Vegan 10. Wild Rice and Pears


image of wild rice
image of pears

Wild rice is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine and tryptophan, complementing the profile of pear.

For example, 10 pears (1480g) and 0.7 cup of wild rice (115g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0 for pear to wild rice by weight.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Table of amino acids of 10 small pears and 0.7 cup wild rice :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.8% 9.9g
Histidine
23.7% 0.15g
Isoleucine
41.2% 0.35g
Leucine
31.6% 0.6g
Lysine
26.1% 0.45g
Methionine
19.3% 0.17g
Phenylalanine
26% 0.39g
Threonine
34.3% 0.31g
Tryptophan
33% 0.09g
Valine
47.9% 0.52g

Vegan 11. Pistachio and Pears


image of pistachio
image of pears

A great source of protein, pistachio is high in histidine, leucine, methionine and tryptophan, which is complementary to pear.

A ratio of 2 pears (296g) and 3.9 tablespoons of pistachio (30g) creates a complete protein profile. In fact, any ratio of more than 0.1:1 of pistachio to pear will be complete.

Full nutritional profile for pistachio
USDA Source: Nuts, pistachio nuts, dry roasted, without salt added

Table of amino acids of 2 small pears and 3.9 tbsp pistachio :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
14.6% 7.3g
Histidine
26.1% 0.16g
Isoleucine
36.8% 0.32g
Leucine
29.3% 0.55g
Lysine
23.6% 0.4g
Methionine
13.6% 0.12g
Phenylalanine
24.9% 0.37g
Threonine
27.1% 0.24g
Tryptophan
32.1% 0.08g
Valine
40.5% 0.44g

Vegan 12. Spinach and Pears


image of spinach
image of pears

Spinach is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine and tryptophan, complementing the profile of pear.

For example, 2.5 pears (370g) and 6.6 cups of spinach (197g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of spinach to pear will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 2.5 small pears and 6.6 cup spinach :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
13.9% 7g
Histidine
21.2% 0.13g
Isoleucine
38.3% 0.33g
Leucine
26.9% 0.51g
Lysine
23.7% 0.4g
Methionine
13% 0.11g
Phenylalanine
19.7% 0.29g
Threonine
31.2% 0.28g
Tryptophan
32.2% 0.08g
Valine
35.1% 0.38g

Vegetarian 13. Sour Cream and Pears


image of sour cream
image of pears

A reasonable source of supplementary protein, sour cream is high in histidine, leucine, methionine and tryptophan, which is complementary to pear.

A ratio of 10 pears (1480g) and 0.7 cup of sour cream (144g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:10 for pear to sour cream by weight.

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

Table of amino acids of 10 small pears and 0.7 cup sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
25.7% 0.16g
Isoleucine
46.2% 0.4g
Leucine
39.4% 0.74g
Lysine
37.9% 0.65g
Methionine
16.5% 0.14g
Phenylalanine
26.1% 0.39g
Threonine
40.8% 0.37g
Tryptophan
34.6% 0.09g
Valine
49.3% 0.53g

Vegetarian 14. Mayonnaise and Pears


image of mayonnaise
image of pears

Mayonnaise is low in protein, and is high in histidine, leucine, methionine and tryptophan, complementing the profile of pear.

For example, 5 pears (740g) and 1 cup of mayonnaise (219g) make a complete amino acids profile. In fact, any ratio of more than 0.3:1 of mayonnaise to pear will be complete.

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

Table of amino acids of 5 small pears and 1 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
9.5% 4.8g
Histidine
11.4% 0.07g
Isoleucine
26% 0.22g
Leucine
18.4% 0.35g
Lysine
16.6% 0.28g
Methionine
10.6% 0.09g
Phenylalanine
13.8% 0.21g
Threonine
22.4% 0.2g
Tryptophan
20% 0.05g
Valine
26.6% 0.29g

Vegetarian 15. Milk and Pears


image of milk
image of pears

A reasonable source of supplementary protein, milk is high in histidine, leucine, methionine and tryptophan, which is complementary to pear.

A ratio of 5 pears (740g) and 0.3 cup of milk (82g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:22 for pear to milk by weight.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Table of amino acids of 5 small pears and 0.3 cup milk :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
10.7% 5.4g
Histidine
15.3% 0.1g
Isoleucine
25.7% 0.22g
Leucine
21% 0.4g
Lysine
20.6% 0.35g
Methionine
10% 0.09g
Phenylalanine
14.9% 0.22g
Threonine
21.9% 0.2g
Tryptophan
18.9% 0.05g
Valine
28% 0.3g

Vegetarian 16. Whipping Cream and Pears


image of whipping cream
image of pears

Whipping cream is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine and tryptophan, complementing the profile of pear.

For example, 5 pears (740g) and 1.6 cups of whipping cream (98g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:26 for pear to whipping cream by weight.

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

Table of amino acids of 5 small pears and 1.6 cup whipping cream :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
11.6% 5.8g
Histidine
15.8% 0.1g
Isoleucine
31.5% 0.27g
Leucine
23.6% 0.45g
Lysine
21.9% 0.37g
Methionine
10.8% 0.09g
Phenylalanine
15.5% 0.23g
Threonine
24.7% 0.22g
Tryptophan
22.6% 0.06g
Valine
31% 0.33g


Complete Protein Pairings

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