16 Complete Protein Pairings with Walnut

Summary:

  • Walnut is low in protein - about 17.8 grams per cup.
  • In addition, walnut provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Walnut pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. [2] More walnut 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 walnut, and found both vegan and vegetarian pairings with walnut 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 walnut source

Amount of Protein in Walnut

Relatively low in protein, a single cup of walnut contains 17.8 grams of protein, or about 36% of recommended daily values. [1]

To get the adequate amount of protein with walnut alone, you will need 2.8 cups of walnut (328 grams) for an average female, or 3.4 cups of walnut for males. [4] That's over 2150 calories. Pairing walnut with a richer protein source is a good idea.

Full nutritional profile for walnut
USDA Source: Nuts, walnuts, english

Macronutrients in 1 cup (117g) of walnut:

% of RDV Amount
Calories
38.3% 765 kCal
Carbohydrates
0% -
Total fat
119.2% 76.3 grams
Protein
35.6% 17.8 grams

Essential Amino Acids in Walnut

Proportionally, walnut does contain abundant amounts of 7 out of the nine essential amino acids. However, walnut is a little short on lysine and methionine.[1]

To have adequate amounts of all nine essential amino acids with walnut alone, you will have to eat 3.4 cups of walnut (403 grams) for an average person. [2]

That's about 23% more walnut to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (117g) of walnut:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
35.6% 17.819g
Histidine
72.6% 0.457g
Isoleucine
85% 0.731g
Leucine
72.4% 1.369g
Lysine
29% 0.496g
Methionine
32.1% 0.276g
Phenylalanine
55.8% 0.832g
Threonine
77.5% 0.697g
Tryptophan
76.5% 0.199g
Valine
81.6% 0.881g

More Complete Protein with Walnut

Top vegan pairings with walnut include:
  1. Carrots
  2. Crimini Mushroom
  3. Pumpkin Seeds
  4. Chia Seeds
  5. Hedge Mustard Seeds
  6. Yellow Mustard
  7. Dijon Mustard
  8. Avocado
  9. Wheat Germ
  10. Chestnut
  11. Lotus Seeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with walnut. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Mayonnaise

Vegan 1. Carrots and Walnut


image of carrots
image of walnut

Low in protein, carrot is high in lysine and methionine, which is complementary to walnut.

A ratio of 0.3 cup of walnut (31g) and 1.9 carrots (137g) creates a complete protein profile. In fact, any ratio of more than 4:1 of carrot to walnut will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.3 cup walnut and 1.9 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
11.9% 6g
Histidine
27.8% 0.18g
Isoleucine
34.7% 0.3g
Leucine
26.5% 0.5g
Lysine
15.7% 0.27g
Methionine
11.6% 0.1g
Phenylalanine
20.3% 0.3g
Threonine
49.6% 0.45g
Tryptophan
26.5% 0.07g
Valine
30.2% 0.33g

Vegan 2. Crimini Mushroom and Walnut


image of crimini mushroom
image of walnut

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

For example, 0.4 cup of walnut (47g) and 1 cup of crimini mushroom (89g) make a complete amino acids profile. In fact, any ratio of more than 1.9:1 of crimini mushroom to walnut will be complete.

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

Table of amino acids of 0.4 cup walnut and 1 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
38.5% 0.24g
Isoleucine
44.2% 0.38g
Leucine
36.1% 0.68g
Lysine
24.7% 0.42g
Methionine
17.8% 0.15g
Phenylalanine
28.1% 0.42g
Threonine
42.1% 0.38g
Tryptophan
49.7% 0.13g
Valine
42.1% 0.45g

Vegan 3. Pumpkin Seeds and Walnut


image of pumpkin seeds
image of walnut

A reasonable source of supplementary protein, pumpkin seed is high in lysine and methionine, which is complementary to walnut.

A ratio of 0.3 cup of walnut (37g) and 0.3 cup of pumpkin seeds (18g) creates a complete protein profile. In fact, any ratio of more than 0.48:1 of pumpkin seed to walnut will be complete.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

Table of amino acids of 0.3 cup walnut and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
37% 0.23g
Isoleucine
46% 0.4g
Leucine
37.2% 0.7g
Lysine
23.3% 0.4g
Methionine
18.5% 0.16g
Phenylalanine
28.3% 0.42g
Threonine
37.5% 0.34g
Tryptophan
45.9% 0.12g
Valine
49.7% 0.54g

Vegan 4. Chia Seeds and Walnut


image of chia seeds
image of walnut

Chia seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of walnut.

For example, 2.6 tablespoons of walnut (19g) and 0.8 ounce of chia seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of chia seed to walnut will be complete.

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

Table of amino acids of 2.6 tbsp walnut and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
13.1% 6.5g
Histidine
30.4% 0.19g
Isoleucine
34.3% 0.3g
Leucine
27.7% 0.52g
Lysine
17.2% 0.29g
Methionine
20.3% 0.17g
Phenylalanine
24.1% 0.36g
Threonine
30% 0.27g
Tryptophan
49.5% 0.13g
Valine
32.6% 0.35g

Vegan 5. Hedge Mustard Seeds and Walnut


image of hedge mustard seeds
image of walnut

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

A ratio of 0.3 cup of walnut (29g) and 0.4 cup of hedge mustard seeds (30g) creates a complete protein profile. In fact, any ratio of more than 1:1 of hedge mustard seed to walnut will be complete.

Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried

Table of amino acids of 0.3 cup walnut and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
16.1% 8.1g
Histidine
33.5% 0.21g
Isoleucine
43.7% 0.38g
Leucine
37.5% 0.71g
Lysine
21.3% 0.36g
Methionine
18.8% 0.16g
Phenylalanine
25.6% 0.38g
Threonine
42.1% 0.38g
Tryptophan
49.5% 0.13g
Valine
39.8% 0.43g

Vegan 6. Yellow Mustard and Walnut


image of yellow mustard
image of walnut

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

For example, 0.4 cup of walnut (42g) and 7.7 tablespoons of yellow mustard (115g) make a complete amino acids profile. In fact, any ratio of more than 2.8:1 of yellow mustard to walnut will be complete.

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

Table of amino acids of 0.4 cup walnut and 7.7 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
21.3% 10.7g
Histidine
47.7% 0.3g
Isoleucine
49.9% 0.43g
Leucine
43.7% 0.83g
Lysine
28.1% 0.48g
Methionine
21.6% 0.19g
Phenylalanine
32.4% 0.48g
Threonine
49.1% 0.44g
Tryptophan
31.3% 0.08g
Valine
49.3% 0.53g

Vegan 7. Dijon Mustard and Walnut


image of dijon mustard
image of walnut

A great source of protein, dijon mustard is high in lysine and methionine, which is complementary to walnut.

A ratio of 0.3 cup of walnut (39g) and 2.6 tablespoons of dijon mustard (15g) creates a complete protein profile. In fact, any ratio of more than 0.39:1 of dijon mustard to walnut will be complete.

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

Table of amino acids of 0.3 cup walnut and 2.6 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
19.9% 9.9g
Histidine
45.6% 0.29g
Isoleucine
49.5% 0.43g
Leucine
41.1% 0.78g
Lysine
26.2% 0.45g
Methionine
19.3% 0.17g
Phenylalanine
30.7% 0.46g
Threonine
40.1% 0.36g
Tryptophan
40.6% 0.11g
Valine
48.7% 0.53g

Vegan 8. Avocado and Walnut


image of avocado
image of walnut

Avocado is low in protein, and is high in lysine and methionine, complementing the profile of walnut.

For example, 0.3 cup of walnut (37g) and 1.7 avocado (237g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of avocado to walnut will be complete.

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

Table of amino acids of 0.3 cup walnut and 1.7 fruit avocado :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
40.7% 0.26g
Isoleucine
49.4% 0.42g
Leucine
40.3% 0.76g
Lysine
26.9% 0.46g
Methionine
20.2% 0.17g
Phenylalanine
32.6% 0.48g
Threonine
43.1% 0.39g
Tryptophan
46.7% 0.12g
Valine
48.5% 0.52g

Vegan 9. Wheat Germ and Walnut


image of wheat germ
image of walnut

A great source of protein, wheat germ is high in lysine and methionine, which is complementary to walnut.

A ratio of 0.3 cup of walnut (35g) and 3.1 tablespoons of wheat germ (22g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of wheat germ to walnut will be complete.

Full nutritional profile for wheat germ
USDA Source: Wheat germ, crude

Table of amino acids of 0.3 cup walnut and 3.1 tbsp wheat germ :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
21% 10.5g
Histidine
44.4% 0.28g
Isoleucine
47.4% 0.41g
Leucine
40.2% 0.76g
Lysine
27.6% 0.47g
Methionine
21.4% 0.18g
Phenylalanine
30.6% 0.46g
Threonine
47.1% 0.42g
Tryptophan
50% 0.13g
Valine
49.1% 0.53g

Vegan 10. Chestnut and Walnut


image of chestnut
image of walnut

Chestnut is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of walnut.

For example, 0.3 cup of walnut (30g) and 1.2 cups of chestnut (175g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of chestnut to walnut will be complete.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

Table of amino acids of 0.3 cup walnut and 1.2 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
20.2% 10.1g
Histidine
43.1% 0.27g
Isoleucine
47.2% 0.41g
Leucine
35.9% 0.68g
Lysine
26.6% 0.46g
Methionine
23.5% 0.2g
Phenylalanine
30% 0.45g
Threonine
41.8% 0.38g
Tryptophan
43% 0.11g
Valine
49.7% 0.54g

Vegan 11. Lotus Seeds and Walnut


image of lotus seeds
image of walnut

A reasonable source of supplementary protein, lotus seed is high in lysine and methionine, which is complementary to walnut.

A ratio of 0.3 cup of walnut (33g) and 0.9 cup of lotus seeds (29g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of lotus seed to walnut will be complete.

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

Table of amino acids of 0.3 cup walnut and 0.9 cup lotus seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
19% 9.5g
Histidine
40.3% 0.25g
Isoleucine
49.8% 0.43g
Leucine
39% 0.74g
Lysine
25% 0.43g
Methionine
18% 0.16g
Phenylalanine
30.7% 0.46g
Threonine
46% 0.41g
Tryptophan
46.2% 0.12g
Valine
49.7% 0.54g

Vegetarian 12. Sour Cream and Walnut


image of sour cream
image of walnut

Sour cream is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of walnut.

For example, 0.4 cup of walnut (47g) and 0.4 cup of sour cream (75g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of sour cream to walnut will be complete.

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

Table of amino acids of 0.4 cup walnut and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.9% 9g
Histidine
40% 0.25g
Isoleucine
48.2% 0.41g
Leucine
41.7% 0.79g
Lysine
23.6% 0.4g
Methionine
19.6% 0.17g
Phenylalanine
30.2% 0.45g
Threonine
42.8% 0.39g
Tryptophan
42.7% 0.11g
Valine
46.1% 0.5g

Vegetarian 13. Caramel and Walnut


image of caramel
image of walnut

Low in protein, caramel is high in lysine and methionine, which is complementary to walnut.

A ratio of 0.4 cup of walnut (42g) and 0.5 cup of caramel (176g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:4 to 1:46 for walnut to caramel by weight.

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

Table of amino acids of 0.4 cup walnut and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17% 8.5g
Histidine
37.1% 0.23g
Isoleucine
48.6% 0.42g
Leucine
39.3% 0.74g
Lysine
22.4% 0.38g
Methionine
19.1% 0.16g
Phenylalanine
28.3% 0.42g
Threonine
40.6% 0.37g
Tryptophan
27.3% 0.07g
Valine
45.1% 0.49g

Vegetarian 14. Yogurt and Walnut


image of yogurt
image of walnut

Yogurt is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of walnut.

For example, 0.4 cup of walnut (43g) and 0.3 cup of yogurt (74g) make a complete amino acids profile. In fact, any ratio of more than 1.7:1 of yogurt to walnut will be complete.

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

Table of amino acids of 0.4 cup walnut and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
37% 0.23g
Isoleucine
47.7% 0.41g
Leucine
40.5% 0.77g
Lysine
24.2% 0.41g
Methionine
20.7% 0.18g
Phenylalanine
30.1% 0.45g
Threonine
40.4% 0.36g
Tryptophan
34.1% 0.09g
Valine
49.9% 0.54g

Vegetarian 15. Mayonnaise and Walnut


image of mayonnaise
image of walnut

Low in protein, mayonnaise is high in lysine and methionine, which is complementary to walnut.

A ratio of 0.3 cup of walnut (34g) and 1.4 cups of mayonnaise (315g) creates a complete protein profile. In fact, any ratio of more than 9:1 of mayonnaise to walnut will be complete.

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

Table of amino acids of 0.3 cup walnut and 1.4 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
16.5% 8.3g
Histidine
34.4% 0.22g
Isoleucine
48.8% 0.42g
Leucine
37.2% 0.7g
Lysine
21.8% 0.37g
Methionine
22.3% 0.19g
Phenylalanine
28.5% 0.42g
Threonine
42.1% 0.38g
Tryptophan
43.1% 0.11g
Valine
45.6% 0.49g


Complete Protein Pairings

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