16 Complete Protein Pairings with Pili Nut
Summary:
- Pili nut is low in protein - about 13 grams per cup.
- In addition, pili nut provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
- Pili nut pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More pili nut 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.
We analyzed the amino acid composition of pili nut, and found both vegan and vegetarian pairings with pili nut that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!
Details on how we calculate complete protein profiles.
Amount of Protein in Pili Nut
Relatively low in protein, a single cup of pili nut contains 13 grams of protein, or about 26% of recommended daily values. [1]
To get the adequate amount of protein with pili nut alone, you will need 3.9 cups of pili nut (463 grams) for an average female, or 4.6 cups of pili nut for males. [4] That's over 3330 calories. Pairing pili nut with a richer protein source is a good idea.
Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried
Macronutrients in 1 cup (120g) of pili nut:
| % of RDV | Amount | ||
| Calories |
|
43.1% | 863 kCal |
| Carbohydrates |
|
0% | - |
| Total fat |
|
149.2% | 95.5 grams |
| Protein |
|
25.9% | 13 grams |
Essential Amino Acids in Pili Nut
Proportionally, pili nut does contain abundant amounts of 8 out of the nine essential amino acids. However, pili nut is a little short on lysine.[1]
To have adequate amounts of all nine essential amino acids with pili nut alone, you will have to eat 3.9 cups of pili nut (463 grams) for an average person. [2]
That's about 0% more pili nut to compensate for the lack of lysine, compared to the protein requirement alone.
The amount of each essential amino acid in 1 cup (120g) of pili nut:
| Amino Acid | % of RDV [2] | Amount [1] |
Complete / Adequate |
|
| Protein |
|
25.9% | 12.96g | |
| Histidine |
|
48.6% | 0.306g | |
| Isoleucine |
|
67.4% | 0.58g | |
| Leucine |
|
56.5% | 1.068g | |
| Lysine |
|
25.9% | 0.443g | |
| Methionine |
|
55.1% | 0.474g | |
| Phenylalanine |
|
40% | 0.596g | |
| Threonine |
|
54.3% | 0.488g | |
| Tryptophan |
|
87.2% | 0.227g | |
| Valine |
|
77.9% | 0.841g |
More Complete Protein with Pili Nut
- Cauliflower
- Carrots
- Watermelon
- Crimini Mushroom
- Cranberry
- Nutritional Yeast
- Mango
- Pumpkin Seeds
- Dijon Mustard
- Yellow Mustard
- Black Beans
- Kidney Beans
Vegan 1. Cauliflower and Pili Nut
Low in protein, cauliflower is high in lysine, which is complementary to pili nut.
A ratio of 0.5 cup of pili nut (60g) and 0.1 head of cauliflower (54g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.9 to 1:5 for pili nut to cauliflower by weight.
Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw
| Amino Acid | % of RDV [2] | Amount [5] |
Complete / Adequate |
|
| Protein |
|
15% | 7.5g | |
| Histidine |
|
29.1% | 0.18g | |
| Isoleucine |
|
38.2% | 0.33g | |
| Leucine |
|
31.3% | 0.59g | |
| Lysine |
|
19.8% | 0.34g | |
| Methionine |
|
28.8% | 0.25g | |
| Phenylalanine |
|
22.4% | 0.33g | |
| Threonine |
|
31.7% | 0.29g | |
| Tryptophan |
|
47.8% | 0.12g | |
| Valine |
|
45.2% | 0.49g |
Vegan 2. Carrots and Pili Nut
Carrot is low in protein, and is high in lysine, complementing the profile of pili nut.
For example, 0.5 cup of pili nut (55g) and 1.5 carrots (109g) make a complete amino acids profile. In fact, any ratio of more than 2:1 of carrot to pili nut will be complete.
Full nutritional profile for carrots
USDA Source: Carrots, raw
| Amino Acid | % of RDV [2] | Amount [6] |
Complete / Adequate |
|
| Protein |
|
13.8% | 6.9g | |
| Histidine |
|
29% | 0.18g | |
| Isoleucine |
|
40.4% | 0.35g | |
| Leucine |
|
31.6% | 0.6g | |
| Lysine |
|
18.2% | 0.31g | |
| Methionine |
|
27.6% | 0.24g | |
| Phenylalanine |
|
22.7% | 0.34g | |
| Threonine |
|
47.8% | 0.43g | |
| Tryptophan |
|
44.7% | 0.12g | |
| Valine |
|
42.4% | 0.46g |
Vegan 3. Watermelon and Pili Nut
Low in protein, watermelon is high in lysine, which is complementary to pili nut.
A ratio of 0.5 cup of pili nut (60g) and 1.3 cups of watermelon (205g) creates a complete protein profile. In fact, any ratio of more than 3:1 of watermelon to pili nut will be complete.
Full nutritional profile for watermelon
USDA Source: Watermelon, raw
| Amino Acid | % of RDV [2] | Amount [7] |
Complete / Adequate |
|
| Protein |
|
15.5% | 7.7g | |
| Histidine |
|
26.2% | 0.17g | |
| Isoleucine |
|
38.2% | 0.33g | |
| Leucine |
|
30.2% | 0.57g | |
| Lysine |
|
20.4% | 0.35g | |
| Methionine |
|
29% | 0.25g | |
| Phenylalanine |
|
22.1% | 0.33g | |
| Threonine |
|
33.3% | 0.3g | |
| Tryptophan |
|
49.2% | 0.13g | |
| Valine |
|
42% | 0.45g |
Vegan 4. Crimini Mushroom and Pili Nut
Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pili nut.
For example, 0.5 cup of pili nut (55g) and 0.5 cup of crimini mushroom (46g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of crimini mushroom to pili nut will be complete.
Full nutritional profile for crimini mushroom
USDA Source: Mushrooms, brown, italian, or crimini, raw
| Amino Acid | % of RDV [2] | Amount [8] |
Complete / Adequate |
|
| Protein |
|
14.1% | 7g | |
| Histidine |
|
27% | 0.17g | |
| Isoleucine |
|
36% | 0.31g | |
| Leucine |
|
29.4% | 0.56g | |
| Lysine |
|
18.6% | 0.32g | |
| Methionine |
|
27.6% | 0.24g | |
| Phenylalanine |
|
21.2% | 0.32g | |
| Threonine |
|
30.5% | 0.27g | |
| Tryptophan |
|
49.6% | 0.13g | |
| Valine |
|
40.3% | 0.44g |
Vegan 5. Cranberry and Pili Nut
Low in protein, cranberry is high in lysine, which is complementary to pili nut.
A ratio of 0.4 cup of pili nut (52g) and 3.1 cups of cranberry (337g) creates a complete protein profile. In fact, any ratio of more than 6:1 of cranberry to pili nut will be complete.
Full nutritional profile for cranberry
USDA Source: Cranberries, raw
| Amino Acid | % of RDV [2] | Amount [9] |
Complete / Adequate |
|
| Protein |
|
14.4% | 7.2g | |
| Histidine |
|
30.7% | 0.19g | |
| Isoleucine |
|
42.2% | 0.36g | |
| Leucine |
|
34% | 0.64g | |
| Lysine |
|
18.9% | 0.32g | |
| Methionine |
|
25.1% | 0.22g | |
| Phenylalanine |
|
25.5% | 0.38g | |
| Threonine |
|
34.1% | 0.31g | |
| Tryptophan |
|
41.8% | 0.11g | |
| Valine |
|
47.9% | 0.52g |
Vegan 6. Nutritional Yeast and Pili Nut
Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of pili nut.
For example, 0.5 cup of pili nut (55g) and 0.4 tablespoon of nutritional yeast (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:7 for pili nut to nutritional yeast by weight.
Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry
| Amino Acid | % of RDV [2] | Amount [10] |
Complete / Adequate |
|
| Protein |
|
15.4% | 7.7g | |
| Histidine |
|
28.5% | 0.18g | |
| Isoleucine |
|
40.3% | 0.35g | |
| Leucine |
|
32.5% | 0.61g | |
| Lysine |
|
20.2% | 0.35g | |
| Methionine |
|
28.1% | 0.24g | |
| Phenylalanine |
|
23.4% | 0.35g | |
| Threonine |
|
34.4% | 0.31g | |
| Tryptophan |
|
48.9% | 0.13g | |
| Valine |
|
44.8% | 0.48g |
Vegan 7. Mango and Pili Nut
Low in protein, mango is high in lysine, which is complementary to pili nut.
A ratio of 0.4 cup of pili nut (52g) and 0.6 mango (212g) creates a complete protein profile. In fact, any ratio of more than 4:1 of mango to pili nut will be complete.
Full nutritional profile for mango
USDA Source: Mangos, raw
| Amino Acid | % of RDV [2] | Amount [11] |
Complete / Adequate |
|
| Protein |
|
14.7% | 7.4g | |
| Histidine |
|
27.5% | 0.17g | |
| Isoleucine |
|
36.5% | 0.31g | |
| Leucine |
|
30.2% | 0.57g | |
| Lysine |
|
19.4% | 0.33g | |
| Methionine |
|
25.9% | 0.22g | |
| Phenylalanine |
|
21.2% | 0.32g | |
| Threonine |
|
30.9% | 0.28g | |
| Tryptophan |
|
48.5% | 0.13g | |
| Valine |
|
42.1% | 0.45g |
Vegan 8. Pumpkin Seeds and Pili Nut
Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pili nut.
For example, 0.4 cup of pili nut (50g) and 2.7 tablespoons of pumpkin seeds (11g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of pumpkin seed to pili nut will be complete.
Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt
| Amino Acid | % of RDV [2] | Amount [12] |
Complete / Adequate |
|
| Protein |
|
14.8% | 7.4g | |
| Histidine |
|
29% | 0.18g | |
| Isoleucine |
|
40% | 0.34g | |
| Leucine |
|
32.5% | 0.61g | |
| Lysine |
|
19.5% | 0.33g | |
| Methionine |
|
28.2% | 0.24g | |
| Phenylalanine |
|
23.3% | 0.35g | |
| Threonine |
|
30.7% | 0.28g | |
| Tryptophan |
|
49.8% | 0.13g | |
| Valine |
|
47.3% | 0.51g |
Vegan 9. Dijon Mustard and Pili Nut
A great source of protein, dijon mustard is high in lysine, which is complementary to pili nut.
A ratio of 0.5 cup of pili nut (55g) and 1.6 tablespoons of dijon mustard (10g) creates a complete protein profile. In fact, any ratio of more than 0.18:1 of dijon mustard to pili nut will be complete.
Full nutritional profile for dijon mustard
USDA Source: Spices, mustard seed, ground
| Amino Acid | % of RDV [2] | Amount [13] |
Complete / Adequate |
|
| Protein |
|
16.8% | 8.4g | |
| Histidine |
|
35.5% | 0.22g | |
| Isoleucine |
|
43.9% | 0.38g | |
| Leucine |
|
36.3% | 0.69g | |
| Lysine |
|
22.1% | 0.38g | |
| Methionine |
|
30.4% | 0.26g | |
| Phenylalanine |
|
25.8% | 0.38g | |
| Threonine |
|
33.6% | 0.3g | |
| Tryptophan |
|
49.1% | 0.13g | |
| Valine |
|
48.8% | 0.53g |
Vegan 10. Yellow Mustard and Pili Nut
Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pili nut.
For example, 0.5 cup of pili nut (57g) and 4.7 tablespoons of yellow mustard (71g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of yellow mustard to pili nut will be complete.
Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow
| Amino Acid | % of RDV [2] | Amount [14] |
Complete / Adequate |
|
| Protein |
|
17.6% | 8.8g | |
| Histidine |
|
36.4% | 0.23g | |
| Isoleucine |
|
44.1% | 0.38g | |
| Leucine |
|
37.8% | 0.71g | |
| Lysine |
|
23.2% | 0.4g | |
| Methionine |
|
32.5% | 0.28g | |
| Phenylalanine |
|
26.7% | 0.4g | |
| Threonine |
|
38.9% | 0.35g | |
| Tryptophan |
|
44% | 0.11g | |
| Valine |
|
49.4% | 0.53g |
Vegan 11. Black Beans and Pili Nut
A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to pili nut.
A ratio of 0.4 cup of pili nut (52g) and 2.7 tablespoons of black beans (41g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:11 for pili nut to black bean by weight.
Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned
| Amino Acid | % of RDV [2] | Amount [15] |
Complete / Adequate |
|
| Protein |
|
16.2% | 8.1g | |
| Histidine |
|
31.9% | 0.2g | |
| Isoleucine |
|
42.9% | 0.37g | |
| Leucine |
|
35.6% | 0.67g | |
| Lysine |
|
21.4% | 0.37g | |
| Methionine |
|
27.7% | 0.24g | |
| Phenylalanine |
|
27.2% | 0.4g | |
| Threonine |
|
33.7% | 0.3g | |
| Tryptophan |
|
49.2% | 0.13g | |
| Valine |
|
47% | 0.51g |
Vegan 12. Kidney Beans and Pili Nut
Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pili nut.
For example, 0.4 cup of pili nut (52g) and 3.1 tablespoons of kidney beans (30g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:10 for pili nut to kidney bean by weight.
Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water
| Amino Acid | % of RDV [2] | Amount [16] |
Complete / Adequate |
|
| Protein |
|
16.2% | 8.1g | |
| Histidine |
|
31.9% | 0.2g | |
| Isoleucine |
|
42.9% | 0.37g | |
| Leucine |
|
35.6% | 0.67g | |
| Lysine |
|
21.4% | 0.37g | |
| Methionine |
|
27.7% | 0.24g | |
| Phenylalanine |
|
27.2% | 0.4g | |
| Threonine |
|
33.7% | 0.3g | |
| Tryptophan |
|
49.2% | 0.13g | |
| Valine |
|
47% | 0.51g |
Vegetarian 13. Sour Cream and Pili Nut
A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to pili nut.
A ratio of 0.5 cup of pili nut (57g) and 3.4 tablespoons of sour cream (41g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of sour cream to pili nut will be complete.
Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured
| Amino Acid | % of RDV [2] | Amount [17] |
Complete / Adequate |
|
| Protein |
|
14.3% | 7.2g | |
| Histidine |
|
29.1% | 0.18g | |
| Isoleucine |
|
39.8% | 0.34g | |
| Leucine |
|
33.9% | 0.64g | |
| Lysine |
|
18.9% | 0.32g | |
| Methionine |
|
30% | 0.26g | |
| Phenylalanine |
|
23.4% | 0.35g | |
| Threonine |
|
32.3% | 0.29g | |
| Tryptophan |
|
48.1% | 0.13g | |
| Valine |
|
44.5% | 0.48g |
Vegetarian 14. Caramel and Pili Nut
Caramel is low in protein, and is high in lysine, complementing the profile of pili nut.
For example, 0.5 cup of pili nut (60g) and 0.3 cup of caramel (113g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.9 to 1:24 for pili nut to caramel by weight.
Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel
| Amino Acid | % of RDV [2] | Amount [18] |
Complete / Adequate |
|
| Protein |
|
15.7% | 7.9g | |
| Histidine |
|
31.5% | 0.2g | |
| Isoleucine |
|
45.4% | 0.39g | |
| Leucine |
|
36.9% | 0.7g | |
| Lysine |
|
20.7% | 0.35g | |
| Methionine |
|
32.4% | 0.28g | |
| Phenylalanine |
|
25.4% | 0.38g | |
| Threonine |
|
35.4% | 0.32g | |
| Tryptophan |
|
43.6% | 0.11g | |
| Valine |
|
49.2% | 0.53g |
Vegetarian 15. Yogurt and Pili Nut
A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to pili nut.
A ratio of 0.5 cup of pili nut (57g) and 2.8 tablespoons of yogurt (44g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of yogurt to pili nut will be complete.
Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk
| Amino Acid | % of RDV [2] | Amount [19] |
Complete / Adequate |
|
| Protein |
|
15.4% | 7.7g | |
| Histidine |
|
29.1% | 0.18g | |
| Isoleucine |
|
41.7% | 0.36g | |
| Leucine |
|
35% | 0.66g | |
| Lysine |
|
20.3% | 0.35g | |
| Methionine |
|
31.4% | 0.27g | |
| Phenylalanine |
|
24.6% | 0.37g | |
| Threonine |
|
32.7% | 0.29g | |
| Tryptophan |
|
44.9% | 0.12g | |
| Valine |
|
48.7% | 0.53g |
Vegetarian 16. Milk and Pili Nut
Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pili nut.
For example, 0.5 cup of pili nut (55g) and 3.3 tablespoons of milk (51g) make a complete amino acids profile. In fact, any ratio of more than 0.9:1 of milk to pili nut will be complete.
Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
| Amino Acid | % of RDV [2] | Amount [20] |
Complete / Adequate |
|
| Protein |
|
15.1% | 7.6g | |
| Histidine |
|
30.1% | 0.19g | |
| Isoleucine |
|
40.7% | 0.35g | |
| Leucine |
|
34.1% | 0.64g | |
| Lysine |
|
19.9% | 0.34g | |
| Methionine |
|
30.2% | 0.26g | |
| Phenylalanine |
|
24% | 0.36g | |
| Threonine |
|
32.6% | 0.29g | |
| Tryptophan |
|
47.8% | 0.12g | |
| Valine |
|
45.5% | 0.49g |
