16 Complete Protein Pairings with Sunflower Seeds

Summary:

  • Sunflower seed is low in protein - about 0.5 grams per tsp.
  • In addition, sunflower seed provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Sunflower seed pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More sunflower seed 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 sunflower seeds, and found both vegan and vegetarian pairings with sunflower seeds 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 sunflower seeds source

Amount of Protein in Sunflower Seeds

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

To get the adequate amount of protein with sunflower seeds alone, you will need 104 teaspoons of sunflower seeds (291 grams) for an average female, or 125 teaspoons of sunflower seeds for males. [4] That's over 1800 calories. Pairing sunflower seed with a richer protein source is a good idea.

Full nutritional profile for sunflower seeds
USDA Source: Seeds, sunflower seed kernels, toasted, without salt

Macronutrients in 1 tsp (2.792g) of sunflower seeds:

% of RDV Amount
Calories
0.9% 17 kCal
Carbohydrates
0% -
Total fat
2.5% 1.6 grams
Protein
1% 0.5 grams

Essential Amino Acids in Sunflower Seeds

Proportionally, sunflower seed does contain abundant amounts of 8 out of the nine essential amino acids. However, sunflower seed is a little short on lysine.[1]

To have adequate amounts of all nine essential amino acids with sunflower seed alone, you will have to eat 87 teaspoons of sunflower seeds (242 grams) for an average person. [2]

That's about 17% more sunflower seed to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tsp (2.792g) of sunflower seeds:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1% 0.481g
Histidine
2.1% 0.013g
Isoleucine
2.8% 0.024g
Leucine
1.9% 0.035g
Lysine
1.2% 0.02g
Methionine
1.2% 0.01g
Phenylalanine
1.7% 0.025g
Threonine
2.2% 0.02g
Tryptophan
2.8% 0.007g
Valine
2.6% 0.028g

More Complete Protein with Sunflower Seeds

Top vegan pairings with sunflower seeds include:
  1. Cauliflower
  2. Carrots
  3. Watermelon
  4. Crimini Mushroom
  5. Cranberry
  6. Nutritional Yeast
  7. Mango
  8. Pumpkin Seeds
  9. Dijon Mustard
  10. Yellow Mustard
  11. Black Beans
  12. Kidney Beans
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with sunflower seeds. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Sunflower Seeds


image of cauliflower
image of sunflower seeds

Low in protein, cauliflower is high in lysine, which is complementary to sunflower seed.

A ratio of 10 teaspoons of sunflower seeds (28g) and 14.4 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:0 for sunflower seed to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 10 tsp sunflower seeds and 14.4 grams cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
10.2% 5.1g
Histidine
22.4% 0.14g
Isoleucine
29.1% 0.25g
Leucine
19.3% 0.37g
Lysine
13.4% 0.23g
Methionine
12.5% 0.11g
Phenylalanine
17.2% 0.26g
Threonine
23% 0.21g
Tryptophan
29.3% 0.08g
Valine
27.4% 0.3g

Vegan 2. Carrots and Sunflower Seeds


image of carrots
image of sunflower seeds

Carrot is low in protein, and is high in lysine, complementing the profile of sunflower seed.

For example, 10 teaspoons of sunflower seeds (28g) and 0.4 carrot (32g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of carrot to sunflower seed will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 10 tsp sunflower seeds and 0.4 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
10.2% 5.1g
Histidine
23.2% 0.15g
Isoleucine
30.8% 0.26g
Leucine
20.2% 0.38g
Lysine
13.4% 0.23g
Methionine
12.9% 0.11g
Phenylalanine
17.8% 0.27g
Threonine
28.5% 0.26g
Tryptophan
29.7% 0.08g
Valine
27.7% 0.3g

Vegan 3. Watermelon and Sunflower Seeds


image of watermelon
image of sunflower seeds

Low in protein, watermelon is high in lysine, which is complementary to sunflower seed.

A ratio of 10 teaspoons of sunflower seeds (28g) and 0.4 cup of watermelon (54g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.9 to 1:0.05 for sunflower seed to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 10 tsp sunflower seeds and 0.4 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
10.3% 5.1g
Histidine
21.7% 0.14g
Isoleucine
29.1% 0.25g
Leucine
19% 0.36g
Lysine
13.5% 0.23g
Methionine
12.5% 0.11g
Phenylalanine
17.1% 0.25g
Threonine
23.4% 0.21g
Tryptophan
29.7% 0.08g
Valine
26.5% 0.29g

Vegan 4. Crimini Mushroom and Sunflower Seeds


image of crimini mushroom
image of sunflower seeds

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

For example, 10 teaspoons of sunflower seeds (28g) and 2.5 tablespoons of crimini mushroom (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.48 to 1:48 for sunflower seed to crimini mushroom by weight.

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

Table of amino acids of 10 tsp sunflower seeds and 2.5 tbsp crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
10.3% 5.1g
Histidine
22.6% 0.14g
Isoleucine
29.5% 0.25g
Leucine
19.6% 0.37g
Lysine
13.5% 0.23g
Methionine
12.9% 0.11g
Phenylalanine
17.4% 0.26g
Threonine
23.5% 0.21g
Tryptophan
31.1% 0.08g
Valine
27.1% 0.29g

Vegan 5. Cranberry and Sunflower Seeds


image of cranberry
image of sunflower seeds

Low in protein, cranberry is high in lysine, which is complementary to sunflower seed.

A ratio of 10 teaspoons of sunflower seeds (28g) and 0.9 cup of cranberry (102g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:4 to 1:0.21 for sunflower seed to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 10 tsp sunflower seeds and 0.9 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
10.6% 5.3g
Histidine
24.1% 0.15g
Isoleucine
31.9% 0.27g
Leucine
21.4% 0.4g
Lysine
13.9% 0.24g
Methionine
12.5% 0.11g
Phenylalanine
19% 0.28g
Threonine
25% 0.22g
Tryptophan
29.4% 0.08g
Valine
30% 0.32g

Vegan 6. Nutritional Yeast and Sunflower Seeds


image of nutritional yeast
image of sunflower seeds

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of sunflower seed.

For example, 10 teaspoons of sunflower seeds (28g) and 0.3 teaspoon of nutritional yeast (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0 for sunflower seed to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Table of amino acids of 10 tsp sunflower seeds and 0.3 tsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
10.6% 5.3g
Histidine
23% 0.14g
Isoleucine
30.8% 0.26g
Leucine
20.5% 0.39g
Lysine
14% 0.24g
Methionine
13% 0.11g
Phenylalanine
18.1% 0.27g
Threonine
24.6% 0.22g
Tryptophan
30.9% 0.08g
Valine
28.4% 0.31g

Vegan 7. Mango and Sunflower Seeds


image of mango
image of sunflower seeds

Low in protein, mango is high in lysine, which is complementary to sunflower seed.

A ratio of 10 teaspoons of sunflower seeds (28g) and 0.2 mango (64g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2.3 to 1:0.04 for sunflower seed to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 10 tsp sunflower seeds and 0.2 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
10.7% 5.3g
Histidine
23.1% 0.15g
Isoleucine
30.1% 0.26g
Leucine
20.2% 0.38g
Lysine
14% 0.24g
Methionine
12.7% 0.11g
Phenylalanine
17.7% 0.26g
Threonine
24% 0.22g
Tryptophan
31.5% 0.08g
Valine
28.2% 0.3g

Vegan 8. Pumpkin Seeds and Sunflower Seeds


image of pumpkin seeds
image of sunflower seeds

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of sunflower seed.

For example, 10 teaspoons of sunflower seeds (28g) and 0.9 tablespoon of pumpkin seeds (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:12 for sunflower seed 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 10 tsp sunflower seeds and 0.9 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
10.9% 5.4g
Histidine
23.9% 0.15g
Isoleucine
31.7% 0.27g
Leucine
21.4% 0.4g
Lysine
14.3% 0.24g
Methionine
13.8% 0.12g
Phenylalanine
18.7% 0.28g
Threonine
24.4% 0.22g
Tryptophan
32.5% 0.08g
Valine
30.4% 0.33g

Vegan 9. Dijon Mustard and Sunflower Seeds


image of dijon mustard
image of sunflower seeds

A great source of protein, dijon mustard is high in lysine, which is complementary to sunflower seed.

A ratio of 10 teaspoons of sunflower seeds (28g) and 0.5 tablespoon of dijon mustard (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:10 for sunflower seed to dijon mustard by weight.

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

Table of amino acids of 10 tsp sunflower seeds and 0.5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
11.1% 5.5g
Histidine
25% 0.16g
Isoleucine
31.8% 0.27g
Leucine
21.6% 0.41g
Lysine
14.6% 0.25g
Methionine
13.7% 0.12g
Phenylalanine
18.7% 0.28g
Threonine
24.4% 0.22g
Tryptophan
31% 0.08g
Valine
29.6% 0.32g

Vegan 10. Yellow Mustard and Sunflower Seeds


image of yellow mustard
image of sunflower seeds

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of sunflower seed.

For example, 10 teaspoons of sunflower seeds (28g) and 1.3 tablespoons of yellow mustard (20g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:0.15 for sunflower seed to yellow mustard by weight.

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

Table of amino acids of 10 tsp sunflower seeds and 1.3 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
11.1% 5.5g
Histidine
24.8% 0.16g
Isoleucine
31.3% 0.27g
Leucine
21.5% 0.41g
Lysine
14.6% 0.25g
Methionine
13.9% 0.12g
Phenylalanine
18.7% 0.28g
Threonine
25.4% 0.23g
Tryptophan
28.9% 0.08g
Valine
29.1% 0.31g

Vegan 11. Black Beans and Sunflower Seeds


image of black beans
image of sunflower seeds

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to sunflower seed.

A ratio of 10 teaspoons of sunflower seeds (28g) and 0.8 tablespoon of black beans (12g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.45 to 1:0 for sunflower seed to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Table of amino acids of 10 tsp sunflower seeds and 0.8 tbsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
11.1% 5.6g
Histidine
24.4% 0.15g
Isoleucine
32.1% 0.28g
Leucine
21.9% 0.41g
Lysine
14.6% 0.25g
Methionine
13.3% 0.11g
Phenylalanine
19.5% 0.29g
Threonine
24.8% 0.22g
Tryptophan
31.7% 0.08g
Valine
29.7% 0.32g

Vegan 12. Kidney Beans and Sunflower Seeds


image of kidney beans
image of sunflower seeds

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of sunflower seed.

For example, 10 teaspoons of sunflower seeds (28g) and 0.9 tablespoon of kidney beans (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:0 for sunflower seed 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

Table of amino acids of 10 tsp sunflower seeds and 0.9 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
11.1% 5.6g
Histidine
24.4% 0.15g
Isoleucine
32.1% 0.28g
Leucine
21.9% 0.41g
Lysine
14.6% 0.25g
Methionine
13.3% 0.11g
Phenylalanine
19.5% 0.29g
Threonine
24.8% 0.22g
Tryptophan
31.7% 0.08g
Valine
29.7% 0.32g

Vegetarian 13. Sour Cream and Sunflower Seeds


image of sour cream
image of sunflower seeds

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to sunflower seed.

A ratio of 10 teaspoons of sunflower seeds (28g) and 0.9 tablespoon of sour cream (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.41 to 1:41 for sunflower seed to sour cream by weight.

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

Table of amino acids of 10 tsp sunflower seeds and 0.9 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
10.2% 5.1g
Histidine
22.8% 0.14g
Isoleucine
30.1% 0.26g
Leucine
20.5% 0.39g
Lysine
13.4% 0.23g
Methionine
13.2% 0.11g
Phenylalanine
17.7% 0.26g
Threonine
23.6% 0.21g
Tryptophan
30.1% 0.08g
Valine
27.7% 0.3g

Vegetarian 14. Caramel and Sunflower Seeds


image of caramel
image of sunflower seeds

Caramel is low in protein, and is high in lysine, complementing the profile of sunflower seed.

For example, 10 teaspoons of sunflower seeds (28g) and 1.5 tablespoons of caramel (30g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:0.02 for sunflower seed to caramel by weight.

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

Table of amino acids of 10 tsp sunflower seeds and 1.5 tbsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
10.3% 5.2g
Histidine
23% 0.15g
Isoleucine
31.1% 0.27g
Leucine
20.8% 0.39g
Lysine
13.6% 0.23g
Methionine
13.4% 0.12g
Phenylalanine
18% 0.27g
Threonine
24% 0.22g
Tryptophan
28.2% 0.07g
Valine
28.4% 0.31g

Vegetarian 15. Yogurt and Sunflower Seeds


image of yogurt
image of sunflower seeds

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to sunflower seed.

A ratio of 10 teaspoons of sunflower seeds (28g) and 0.8 tablespoon of yogurt (12g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:0.11 for sunflower seed to yogurt by weight.

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

Table of amino acids of 10 tsp sunflower seeds and 0.8 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
10.5% 5.2g
Histidine
22.8% 0.14g
Isoleucine
30.6% 0.26g
Leucine
20.8% 0.39g
Lysine
13.8% 0.24g
Methionine
13.6% 0.12g
Phenylalanine
18.1% 0.27g
Threonine
23.7% 0.21g
Tryptophan
29.2% 0.08g
Valine
28.9% 0.31g

Vegetarian 16. Milk and Sunflower Seeds


image of milk
image of sunflower seeds

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of sunflower seed.

For example, 10 teaspoons of sunflower seeds (28g) and 1 tablespoon of milk (15g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of milk to sunflower seed will be complete.

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 10 tsp sunflower seeds and 1 tbsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
10.6% 5.3g
Histidine
23.5% 0.15g
Isoleucine
30.9% 0.27g
Leucine
21% 0.4g
Lysine
13.9% 0.24g
Methionine
13.6% 0.12g
Phenylalanine
18.2% 0.27g
Threonine
24.1% 0.22g
Tryptophan
30.6% 0.08g
Valine
28.6% 0.31g


Complete Protein Pairings

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