16 Complete Protein Pairings with Tomato

Summary:

  • Tomato contains a moderate amount of protein - about 1.6 grams per large.
  • However, tomato provides only 4 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine and valine.[1]
  • Tomato pairs well with carrots, pumpkin seeds, hedge mustard seeds, chia seeds or spirulina to create a complete protein profile. [2] More tomato 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 tomato, and found both vegan and vegetarian pairings with tomato 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 tomato source

Amount of Protein in Tomato

A decent source of supplementary protein, a single tomato contains 1.6 grams of protein, or about 3% of recommended daily values. [1]

To get the adequate amount of protein with tomato alone, you will need 31 tomato (5680 grams) for an average female, or 37 tomato for males. [4] That's over 1020 calories, and a lot of tomato! Supplementing tomato with food higher in protein is a good idea.

Full nutritional profile for tomato
USDA Source: Tomatoes, red, ripe, raw, year round average

Macronutrients in 1 large (182g) of tomato:

% of RDV Amount
Calories
1.6% 33 kCal
Carbohydrates
0% -
Total fat
0.6% 0.4 grams
Protein
3.2% 1.6 grams

Essential Amino Acids in Tomato

Proportionally, tomato does contain abundant amounts of 4 out of the nine essential amino acids. However, tomato is a little short on isoleucine, leucine, lysine, methionine and valine.[1]

To have adequate amounts of all nine essential amino acids with tomato alone, you will have to eat 79 tomato (14333 grams) for an average person. [2]

That's about 152% more tomato to compensate for the lack of isoleucine, leucine, lysine, methionine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 large (182g) of tomato:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
3.2% 1.602g
Histidine
4% 0.025g
Isoleucine
3.8% 0.033g
Leucine
2.4% 0.046g
Lysine
2.9% 0.049g
Methionine
1.3% 0.011g
Phenylalanine
3.3% 0.049g
Threonine
5.5% 0.049g
Tryptophan
4.2% 0.011g
Valine
3% 0.033g

More Complete Protein with Tomato

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

Vegan 1. Carrots and Tomato


image of carrots
image of tomato

Low in protein, carrot is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato.

A ratio of 0.7 tomato (130g) and 2.9 carrots (207g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of carrot to tomato will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.7 large tomato and 2.9 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
6.1% 3.1g
Histidine
16.1% 0.1g
Isoleucine
21.3% 0.18g
Leucine
12.9% 0.24g
Lysine
14.3% 0.24g
Methionine
5.7% 0.05g
Phenylalanine
10.8% 0.16g
Threonine
47.9% 0.43g
Tryptophan
12.6% 0.03g
Valine
15.4% 0.17g

Vegan 2. Pumpkin Seeds and Tomato


image of pumpkin seeds
image of tomato

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

For example, 2 tomato (364g) and 0.4 cup of pumpkin seeds (25g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:34 for tomato 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 2 large tomato and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
15.5% 7.8g
Histidine
28.3% 0.18g
Isoleucine
35% 0.3g
Leucine
25.3% 0.48g
Lysine
25.7% 0.44g
Methionine
14.5% 0.12g
Phenylalanine
21.9% 0.33g
Threonine
29.6% 0.27g
Tryptophan
39.3% 0.1g
Valine
40.1% 0.43g

Vegan 3. Hedge Mustard Seeds and Tomato


image of hedge mustard seeds
image of tomato

A reasonable source of supplementary protein, hedge mustard seed is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato.

A ratio of 2.5 tomato (455g) and 0.4 cup of hedge mustard seeds (32g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:28 for tomato 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 2.5 large tomato and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
15.9% 7.9g
Histidine
26.8% 0.17g
Isoleucine
34% 0.29g
Leucine
27.1% 0.51g
Lysine
22.4% 0.38g
Methionine
14.9% 0.13g
Phenylalanine
20.9% 0.31g
Threonine
38.4% 0.35g
Tryptophan
43.6% 0.11g
Valine
28.7% 0.31g

Vegan 4. Chia Seeds and Tomato


image of chia seeds
image of tomato

Chia seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and valine, complementing the profile of tomato.

For example, 1.7 tomato (303g) and 0.7 ounce of chia seeds (21g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:41 for tomato to chia seed by weight.

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

Table of amino acids of 1.7 large tomato and 0.7 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
24.3% 0.15g
Isoleucine
25.8% 0.22g
Leucine
19.1% 0.36g
Lysine
16.6% 0.28g
Methionine
16.4% 0.14g
Phenylalanine
19.7% 0.29g
Threonine
25.5% 0.23g
Tryptophan
42% 0.11g
Valine
23.4% 0.25g

Vegan 5. Spirulina and Tomato


image of spirulina
image of tomato

A great source of protein, spirulina is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato.

A ratio of 1.7 tomato (303g) and 1.5 tablespoons of spirulina (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:21 for tomato to spirulina by weight.

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

Table of amino acids of 1.7 large tomato and 1.5 tbsp spirulina :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.7% 8.9g
Histidine
25.3% 0.16g
Isoleucine
46.5% 0.4g
Leucine
32.2% 0.61g
Lysine
23.8% 0.41g
Methionine
16.5% 0.14g
Phenylalanine
25.6% 0.38g
Threonine
44.7% 0.4g
Tryptophan
45.6% 0.12g
Valine
40.1% 0.43g

Vegan 6. Lotus Seeds and Tomato


image of lotus seeds
image of tomato

Lotus seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and valine, complementing the profile of tomato.

For example, 0.7 tomato (121g) and 1.5 cups of lotus seeds (49g) make a complete amino acids profile. In fact, any ratio of more than 0.41:1 of lotus seed to tomato will be complete.

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

Table of amino acids of 0.7 large tomato and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
36.4% 0.23g
Isoleucine
46.5% 0.4g
Leucine
33.4% 0.63g
Lysine
30.4% 0.52g
Methionine
16.2% 0.14g
Phenylalanine
27.7% 0.41g
Threonine
44.7% 0.4g
Tryptophan
44.7% 0.12g
Valine
47.4% 0.51g

Vegan 7. Dijon Mustard and Tomato


image of dijon mustard
image of tomato

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

A ratio of 1.3 tomato (228g) and 4.7 tablespoons of dijon mustard (28g) creates a complete protein profile. In fact, any ratio of more than 0.13:1 of dijon mustard to tomato will be complete.

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

Table of amino acids of 1.3 large tomato and 4.7 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.9% 9.4g
Histidine
44.8% 0.28g
Isoleucine
44% 0.38g
Leucine
34.4% 0.65g
Lysine
34.3% 0.59g
Methionine
17.6% 0.15g
Phenylalanine
26.6% 0.4g
Threonine
33.3% 0.3g
Tryptophan
33.2% 0.09g
Valine
43.6% 0.47g

Vegan 8. Crimini Mushroom and Tomato


image of crimini mushroom
image of tomato

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

For example, 0.3 tomato (46g) and 2.6 cups of crimini mushroom (225g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of crimini mushroom to tomato will be complete.

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

Table of amino acids of 0.3 large tomato and 2.6 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
12% 6g
Histidine
24.9% 0.16g
Isoleucine
26.8% 0.23g
Leucine
18.8% 0.36g
Lysine
33.9% 0.58g
Methionine
12.9% 0.11g
Phenylalanine
15.5% 0.23g
Threonine
29.6% 0.27g
Tryptophan
49.5% 0.13g
Valine
24.7% 0.27g

Vegan 9. Spinach and Tomato


image of spinach
image of tomato

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

A ratio of 1.3 tomato (228g) and 8.7 cups of spinach (260g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of spinach to tomato will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 1.3 large tomato and 8.7 cup spinach :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.9% 9.4g
Histidine
31.5% 0.2g
Isoleucine
49.1% 0.42g
Leucine
33.7% 0.64g
Lysine
30% 0.51g
Methionine
17.6% 0.15g
Phenylalanine
26.6% 0.4g
Threonine
42.1% 0.38g
Tryptophan
44.1% 0.11g
Valine
42.5% 0.46g

Vegan 10. Pistachio and Tomato


image of pistachio
image of tomato

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

For example, 0.9 tomato (165g) and 0.3 cup of pistachio (36g) make a complete amino acids profile. In fact, any ratio of more than 0.22:1 of pistachio to tomato will be complete.

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

Table of amino acids of 0.9 large tomato and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
17.9% 9g
Histidine
33.9% 0.21g
Isoleucine
43.2% 0.37g
Leucine
33.8% 0.64g
Lysine
27.4% 0.47g
Methionine
16.7% 0.14g
Phenylalanine
30.3% 0.45g
Threonine
33.2% 0.3g
Tryptophan
39.6% 0.1g
Valine
45.8% 0.49g

Vegan 11. Poppy Seeds and Tomato


image of poppy seeds
image of tomato

A reasonable source of supplementary protein, poppy seed is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato.

A ratio of 2 tomato (364g) and 0.3 cup of poppy seeds (38g) creates a complete protein profile. In fact, any ratio of more than 0.1:1 of poppy seed to tomato will be complete.

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

Table of amino acids of 2 large tomato and 0.3 cup poppy seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
20.2% 10.1g
Histidine
36.7% 0.23g
Isoleucine
44% 0.38g
Leucine
31.5% 0.6g
Lysine
27% 0.46g
Methionine
24.8% 0.21g
Phenylalanine
26% 0.39g
Threonine
40% 0.36g
Tryptophan
35.4% 0.09g
Valine
44.8% 0.48g

Vegetarian 12. Sour Cream and Tomato


image of sour cream
image of tomato

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

For example, 3.3 tomato (607g) and 0.7 cup of sour cream (127g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of sour cream to tomato will be complete.

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

Table of amino acids of 3.3 large tomato and 0.7 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
16.9% 8.4g
Histidine
32% 0.2g
Isoleucine
36.7% 0.32g
Leucine
29.6% 0.56g
Lysine
30% 0.51g
Methionine
15.7% 0.14g
Phenylalanine
24.3% 0.36g
Threonine
38.2% 0.34g
Tryptophan
34.5% 0.09g
Valine
33% 0.36g

Vegetarian 13. Yogurt and Tomato


image of yogurt
image of tomato

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

A ratio of 3.3 tomato (607g) and 0.5 cup of yogurt (113g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.19 to 1:0.04 for tomato to yogurt by weight.

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

Table of amino acids of 3.3 large tomato and 0.5 cup yogurt :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
18.6% 9.3g
Histidine
29% 0.18g
Isoleucine
37.6% 0.32g
Leucine
29% 0.55g
Lysine
30.2% 0.52g
Methionine
17.7% 0.15g
Phenylalanine
25.4% 0.38g
Threonine
36.1% 0.32g
Tryptophan
22.8% 0.06g
Valine
40.3% 0.43g

Vegetarian 14. Mayonnaise and Tomato


image of mayonnaise
image of tomato

Mayonnaise is low in protein, and is high in isoleucine, leucine, lysine, methionine and valine, complementing the profile of tomato.

For example, 3.3 tomato (607g) and 1.9 cups of mayonnaise (430g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of mayonnaise to tomato will be complete.

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

Table of amino acids of 3.3 large tomato and 1.9 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.9% 9.5g
Histidine
31.2% 0.2g
Isoleucine
45.2% 0.39g
Leucine
29.6% 0.56g
Lysine
27.7% 0.47g
Methionine
21.7% 0.19g
Phenylalanine
27.4% 0.41g
Threonine
44.5% 0.4g
Tryptophan
42.1% 0.11g
Valine
39.5% 0.43g

Vegetarian 15. Whipping Cream and Tomato


image of whipping cream
image of tomato

A reasonable source of supplementary protein, whipping cream is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to tomato.

A ratio of 2.5 tomato (455g) and 2.1 cups of whipping cream (129g) creates a complete protein profile. In fact, any ratio of more than 0.28:1 of whipping cream to tomato will be complete.

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

Table of amino acids of 2.5 large tomato and 2.1 cup whipping cream :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
16.3% 8.1g
Histidine
27.9% 0.18g
Isoleucine
38.6% 0.33g
Leucine
27.4% 0.52g
Lysine
26.3% 0.45g
Methionine
15.2% 0.13g
Phenylalanine
21.6% 0.32g
Threonine
34.3% 0.31g
Tryptophan
32.9% 0.09g
Valine
33.1% 0.36g


Complete Protein Pairings

Food item missing
Go

Recent