16 Complete Protein Pairings with Plums

Summary:

  • Plum is low in protein - about 0.5 grams per fruit.
  • In addition, plum provides only 1 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.[1]
  • Plum pairs well with carrots, pumpkin seeds, chia seeds, spirulina or dijon mustard to create a complete protein profile. [2] More plum 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 plums, and found both vegan and vegetarian pairings with plums 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 plums source

Amount of Protein in Plums

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

To get the adequate amount of protein with plums alone, you will need 108 plums (7140 grams) for an average female, or 130 plums for males. [4] That's over 3290 calories, and a lot of plum! Pairing plum with a richer protein source is a good idea.

Full nutritional profile for plums
USDA Source: Plums, raw

Macronutrients in 1 fruit (66g) of plums:

% of RDV Amount
Calories
1.5% 30 kCal
Carbohydrates
0% -
Total fat
0.3% 0.2 grams
Protein
0.9% 0.5 grams

Essential Amino Acids in Plums

Proportionally, plum does contain abundant amounts of 1 out of the nine essential amino acids. However, plum is a little short on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.[1]

To have adequate amounts of all nine essential amino acids with plum alone, you will have to eat 191 plums (12600 grams) for an average person. [2]

That's about 76% more plum to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 fruit (66g) of plums:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
0.9% 0.462g
Histidine
0.9% 0.006g
Isoleucine
1.1% 0.009g
Leucine
0.5% 0.01g
Lysine
0.6% 0.011g
Methionine
0.6% 0.005g
Phenylalanine
0.6% 0.009g
Threonine
0.7% 0.007g
Tryptophan
2.3% 0.006g
Valine
1% 0.011g

More Complete Protein with Plums

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

Vegan 1. Carrots and Plums


image of carrots
image of plums

Low in protein, carrot is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 5 plums (330g) and 2.9 carrots (209g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of carrot to plum will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 5 fruit plums and 2.9 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
8.5% 4.2g
Histidine
18% 0.11g
Isoleucine
24% 0.21g
Leucine
13.9% 0.26g
Lysine
15.4% 0.26g
Methionine
7.9% 0.07g
Phenylalanine
11.6% 0.17g
Threonine
47.9% 0.43g
Tryptophan
21% 0.05g
Valine
18.2% 0.2g

Vegan 2. Pumpkin Seeds and Plums


image of pumpkin seeds
image of plums

Pumpkin seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 5 plums (330g) and 0.3 cup of pumpkin seeds (18g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:11 for plum 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 fruit plums and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
11.4% 5.7g
Histidine
19.8% 0.12g
Isoleucine
25.8% 0.22g
Leucine
17.9% 0.34g
Lysine
18% 0.31g
Methionine
12% 0.1g
Phenylalanine
14.5% 0.22g
Threonine
17.6% 0.16g
Tryptophan
34.5% 0.09g
Valine
30.3% 0.33g

Vegan 3. Chia Seeds and Plums


image of chia seeds
image of plums

A reasonable source of supplementary protein, chia seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 5 plums (330g) and 0.8 ounce of chia seeds (23g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:14 for plum to chia seed by weight.

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

Table of amino acids of 5 fruit plums and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
24.1% 0.15g
Isoleucine
26.8% 0.23g
Leucine
19.3% 0.36g
Lysine
16.1% 0.28g
Methionine
18.8% 0.16g
Phenylalanine
18.8% 0.28g
Threonine
21.8% 0.2g
Tryptophan
50% 0.13g
Valine
25.1% 0.27g

Vegan 4. Spirulina and Plums


image of spirulina
image of plums

Spirulina is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 3.3 plums (220g) and 1.1 tablespoons of spirulina (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:11 for plum to spirulina by weight.

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

Table of amino acids of 3.3 fruit plums and 1.1 tbsp spirulina :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
12.1% 6.1g
Histidine
16.7% 0.11g
Isoleucine
33% 0.28g
Leucine
22.4% 0.42g
Lysine
16% 0.27g
Methionine
12.6% 0.11g
Phenylalanine
16.8% 0.25g
Threonine
28.5% 0.26g
Tryptophan
35.9% 0.09g
Valine
28.9% 0.31g

Vegan 5. Dijon Mustard and Plums


image of dijon mustard
image of plums

A great source of protein, dijon mustard is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 5 plums (330g) and 2.7 tablespoons of dijon mustard (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:10 for plum to dijon mustard by weight.

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

Table of amino acids of 5 fruit plums and 2.7 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
13.2% 6.6g
Histidine
27.5% 0.17g
Isoleucine
27.9% 0.24g
Leucine
20.6% 0.39g
Lysine
20.7% 0.35g
Methionine
12.2% 0.11g
Phenylalanine
16% 0.24g
Threonine
18.9% 0.17g
Tryptophan
27.5% 0.07g
Valine
27.8% 0.3g

Vegan 6. Crimini Mushroom and Plums


image of crimini mushroom
image of plums

Crimini mushroom is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 0.7 plum (44g) and 2.4 cups of crimini mushroom (213g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of crimini mushroom to plum will be complete.

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

Table of amino acids of 0.7 fruit plums and 2.4 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
11.2% 5.6g
Histidine
23.2% 0.15g
Isoleucine
25.2% 0.22g
Leucine
17.6% 0.33g
Lysine
31.7% 0.54g
Methionine
12.3% 0.11g
Phenylalanine
14.2% 0.21g
Threonine
27.2% 0.24g
Tryptophan
47.3% 0.12g
Valine
23.3% 0.25g

Vegan 7. Spinach and Plums


image of spinach
image of plums

A reasonable source of supplementary protein, spinach is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 5 plums (330g) and 5.4 cups of spinach (161g) creates a complete protein profile. In fact, any ratio of more than 0.49:1 of spinach to plum will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 5 fruit plums and 5.4 cup spinach :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
21.1% 0.13g
Isoleucine
32.9% 0.28g
Leucine
21.7% 0.41g
Lysine
19.5% 0.33g
Methionine
13% 0.11g
Phenylalanine
17.1% 0.25g
Threonine
25.6% 0.23g
Tryptophan
35.6% 0.09g
Valine
28.9% 0.31g

Vegan 8. Pistachio and Plums


image of pistachio
image of plums

Pistachio is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 5 plums (330g) and 3.7 tablespoons of pistachio (28g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:17 for plum to pistachio by weight.

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

Table of amino acids of 5 fruit plums and 3.7 tbsp pistachio :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
16.5% 8.2g
Histidine
28.6% 0.18g
Isoleucine
36.7% 0.32g
Leucine
27.6% 0.52g
Lysine
22.7% 0.39g
Methionine
15.3% 0.13g
Phenylalanine
24.7% 0.37g
Threonine
26% 0.23g
Tryptophan
39.7% 0.1g
Valine
38.9% 0.42g

Vegan 9. Cashews and Plums


image of cashews
image of plums

A reasonable source of supplementary protein, cashew is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 3.3 plums (220g) and 1.1 ounces of cashews (32g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:44 for plum to cashew by weight.

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

Table of amino acids of 3.3 fruit plums and 1.1 oz cashews :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
14.8% 7.4g
Histidine
26.3% 0.17g
Isoleucine
33% 0.28g
Leucine
26.7% 0.5g
Lysine
19.4% 0.33g
Methionine
15.6% 0.13g
Phenylalanine
22.5% 0.34g
Threonine
27% 0.24g
Tryptophan
43.1% 0.11g
Valine
35.7% 0.39g

Vegan 10. Flaxseeds and Plums


image of flaxseeds
image of plums

Flaxseed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 1.4 plums (94g) and 3.7 tablespoons of flaxseeds (38g) make a complete amino acids profile. In fact, any ratio of more than 0.41:1 of flaxseed to plum will be complete.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 1.4 fruit plums and 3.7 tbsp flaxseeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
30.1% 0.19g
Isoleucine
41.6% 0.36g
Leucine
25.9% 0.49g
Lysine
20.2% 0.35g
Methionine
17.4% 0.15g
Phenylalanine
25.6% 0.38g
Threonine
33.8% 0.3g
Tryptophan
47.1% 0.12g
Valine
39.5% 0.43g

Vegan 11. Avocado and Plums


image of avocado
image of plums

Low in protein, avocado is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 5 plums (330g) and 2.5 avocado (347g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of avocado to plum will be complete.

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

Table of amino acids of 5 fruit plums and 2.5 fruit avocado :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
31.1% 0.2g
Isoleucine
38.8% 0.33g
Leucine
28.5% 0.54g
Lysine
29.2% 0.5g
Methionine
18% 0.15g
Phenylalanine
25.2% 0.38g
Threonine
31.4% 0.28g
Tryptophan
44.9% 0.12g
Valine
38.6% 0.42g

Vegetarian 12. Sour Cream and Plums


image of sour cream
image of plums

Sour cream is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 10 plums (660g) and 0.5 cup of sour cream (98g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:15 for plum to sour cream by weight.

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

Table of amino acids of 10 fruit plums and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
14% 7g
Histidine
23.8% 0.15g
Isoleucine
29.4% 0.25g
Leucine
22% 0.42g
Lysine
22% 0.38g
Methionine
15.1% 0.13g
Phenylalanine
16.6% 0.25g
Threonine
22.9% 0.21g
Tryptophan
38.7% 0.1g
Valine
27.5% 0.3g

Vegetarian 13. Caramel and Plums


image of caramel
image of plums

Low in protein, caramel is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 10 plums (660g) and 0.7 cup of caramel (241g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.37 to 1:0 for plum to caramel by weight.

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

Table of amino acids of 10 fruit plums and 0.7 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
15.1% 7.5g
Histidine
24.8% 0.16g
Isoleucine
35.8% 0.31g
Leucine
23.6% 0.45g
Lysine
22.7% 0.39g
Methionine
16.5% 0.14g
Phenylalanine
17.7% 0.26g
Threonine
25% 0.23g
Tryptophan
22.8% 0.06g
Valine
31.7% 0.34g

Vegetarian 14. Mayonnaise and Plums


image of mayonnaise
image of plums

Mayonnaise is low in protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 5 plums (330g) and 1 cup of mayonnaise (228g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of mayonnaise to plum will be complete.

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

Table of amino acids of 5 fruit plums and 1 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
9% 4.5g
Histidine
14.1% 0.09g
Isoleucine
22.6% 0.19g
Leucine
14.1% 0.27g
Lysine
12.7% 0.22g
Methionine
12.4% 0.11g
Phenylalanine
11.8% 0.18g
Threonine
17.6% 0.16g
Tryptophan
26.3% 0.07g
Valine
20.5% 0.22g

Vegetarian 15. Yogurt and Plums


image of yogurt
image of plums

A reasonable source of supplementary protein, yogurt is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 10 plums (660g) and 0.5 cup of yogurt (121g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:0.03 for plum to yogurt by weight.

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

Table of amino acids of 10 fruit plums and 0.5 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
25.9% 0.16g
Isoleucine
37.3% 0.32g
Leucine
27.6% 0.52g
Lysine
28.1% 0.48g
Methionine
20.4% 0.18g
Phenylalanine
21.5% 0.32g
Threonine
26.3% 0.24g
Tryptophan
32.2% 0.08g
Valine
41.8% 0.45g


Complete Protein Pairings

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