16 Complete Protein Pairings with Banana

Summary:

  • Banana is low in protein - about 1.3 grams per medium.
  • In addition, banana provides only 7 of the 9 essential amino acids sufficiently - it is a little low on isoleucine and methionine.[1]
  • Banana pairs well with carrots, chia seeds, hedge mustard seeds, spirulina or pumpkin seeds to create a complete protein profile. [2] More banana 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 banana, and found both vegan and vegetarian pairings with banana 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 banana source

Amount of Protein in Banana

Relatively low in protein, a single banana contains 1.3 grams of protein, or about 3% of recommended daily values. [1]

To get the adequate amount of protein with banana alone, you will need 39 banana (4590 grams) for an average female, or 47 banana for males. [4] That's over 4080 calories, and a lot of banana! Pairing banana with a richer protein source is a good idea.

Full nutritional profile for banana
USDA Source: Bananas, raw

Macronutrients in 1 medium (118g) of banana:

% of RDV Amount
Calories
5.3% 105 kCal
Carbohydrates
0% -
Total fat
0.6% 0.4 grams
Protein
2.6% 1.3 grams

Essential Amino Acids in Banana

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

To have adequate amounts of all nine essential amino acids with banana alone, you will have to eat 91 banana (10750 grams) for an average person. [2]

That's about 134% more banana to compensate for the lack of isoleucine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 medium (118g) of banana:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2.6% 1.286g
Histidine
14.4% 0.091g
Isoleucine
3.8% 0.033g
Leucine
4.2% 0.08g
Lysine
3.5% 0.059g
Methionine
1.1% 0.009g
Phenylalanine
3.9% 0.058g
Threonine
3.7% 0.033g
Tryptophan
4.1% 0.011g
Valine
5.1% 0.055g

More Complete Protein with Banana

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

Vegan 1. Carrots and Banana


image of carrots
image of banana

Low in protein, carrot is high in isoleucine and methionine, which is complementary to banana.

A ratio of 0.9 banana (107g) and 2.8 carrots (200g) creates a complete protein profile. In fact, any ratio of more than 1.9:1 of carrot to banana will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.9 medium banana and 2.8 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
6.1% 3g
Histidine
25.8% 0.16g
Isoleucine
21.4% 0.18g
Leucine
14.7% 0.28g
Lysine
14.9% 0.26g
Methionine
5.6% 0.05g
Phenylalanine
11.7% 0.17g
Threonine
45.8% 0.41g
Tryptophan
12.9% 0.03g
Valine
17.4% 0.19g

Vegan 2. Chia Seeds and Banana


image of chia seeds
image of banana

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

For example, 2.5 banana (295g) and 0.3 ounce of chia seeds (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:12 for banana to chia seed by weight.

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

Table of amino acids of 2.5 medium banana and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
9.3% 4.7g
Histidine
43.4% 0.27g
Isoleucine
17.7% 0.15g
Leucine
16.9% 0.32g
Lysine
13.5% 0.23g
Methionine
8.7% 0.07g
Phenylalanine
15.6% 0.23g
Threonine
16% 0.14g
Tryptophan
24.8% 0.06g
Valine
20.5% 0.22g

Vegan 3. Hedge Mustard Seeds and Banana


image of hedge mustard seeds
image of banana

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

A ratio of 2.5 banana (295g) and 0.3 cup of hedge mustard seeds (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:33 for banana 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 medium banana and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
12.3% 6.1g
Histidine
48.5% 0.31g
Isoleucine
27.8% 0.24g
Leucine
26.4% 0.5g
Lysine
20% 0.34g
Methionine
11.5% 0.1g
Phenylalanine
19.2% 0.29g
Threonine
27.7% 0.25g
Tryptophan
34.9% 0.09g
Valine
28.6% 0.31g

Vegan 4. Spirulina and Banana


image of spirulina
image of banana

Spirulina is a great source of protein, and is high in isoleucine and methionine, complementing the profile of banana.

For example, 2 banana (236g) and 1.4 tablespoons of spirulina (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:21 for banana to spirulina by weight.

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

Table of amino acids of 2 medium banana and 1.4 tbsp spirulina :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
45.7% 0.29g
Isoleucine
44.2% 0.38g
Leucine
34.1% 0.64g
Lysine
24.2% 0.41g
Methionine
15.3% 0.13g
Phenylalanine
26% 0.39g
Threonine
39.7% 0.36g
Tryptophan
43.2% 0.11g
Valine
42.1% 0.45g

Vegan 5. Pumpkin Seeds and Banana


image of pumpkin seeds
image of banana

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

A ratio of 2 banana (236g) and 0.3 cup of pumpkin seeds (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:39 for banana 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 medium banana and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
12.1% 6g
Histidine
44.1% 0.28g
Isoleucine
28.4% 0.24g
Leucine
24% 0.45g
Lysine
22% 0.38g
Methionine
11.3% 0.1g
Phenylalanine
19.3% 0.29g
Threonine
21.5% 0.19g
Tryptophan
31.6% 0.08g
Valine
36% 0.39g

Vegan 6. Poppy Seeds and Banana


image of poppy seeds
image of banana

Poppy seed is a reasonable source of supplementary protein, and is high in isoleucine and methionine, complementing the profile of banana.

For example, 2.5 banana (295g) and 4.7 teaspoons of poppy seeds (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:18 for banana to poppy seed by weight.

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

Table of amino acids of 2.5 medium banana and 4.7 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
11.2% 5.6g
Histidine
45.9% 0.29g
Isoleucine
22.1% 0.19g
Leucine
19.8% 0.37g
Lysine
15.9% 0.27g
Methionine
10.4% 0.09g
Phenylalanine
16.4% 0.24g
Threonine
19.2% 0.17g
Tryptophan
19.5% 0.05g
Valine
26.2% 0.28g

Vegan 7. Spinach and Banana


image of spinach
image of banana

A reasonable source of supplementary protein, spinach is high in isoleucine and methionine, which is complementary to banana.

A ratio of 1.4 banana (169g) and 7.5 cups of spinach (225g) creates a complete protein profile. In fact, any ratio of more than 1.3:1 of spinach to banana will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 1.4 medium banana and 7.5 cup spinach :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
16.5% 8.3g
Histidine
43.5% 0.27g
Isoleucine
43.9% 0.38g
Leucine
32.6% 0.62g
Lysine
27.8% 0.48g
Methionine
15.4% 0.13g
Phenylalanine
25% 0.37g
Threonine
35.7% 0.32g
Tryptophan
39.5% 0.1g
Valine
40.8% 0.44g

Vegan 8. Flaxseeds and Banana


image of flaxseeds
image of banana

Flaxseed is a reasonable source of supplementary protein, and is high in isoleucine and methionine, complementing the profile of banana.

For example, 1.7 banana (197g) and 2.4 tablespoons of flaxseeds (24g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of flaxseed to banana will be complete.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 1.7 medium banana and 2.4 tbsp flaxseeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
13.2% 6.6g
Histidine
42.3% 0.27g
Isoleucine
31.8% 0.27g
Leucine
23% 0.44g
Lysine
18% 0.31g
Methionine
12.3% 0.11g
Phenylalanine
22.1% 0.33g
Threonine
26.9% 0.24g
Tryptophan
34.6% 0.09g
Valine
32.8% 0.35g

Vegan 9. Lotus Seeds and Banana


image of lotus seeds
image of banana

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

A ratio of 0.8 banana (98g) and 1.5 cups of lotus seeds (47g) creates a complete protein profile. In fact, any ratio of more than 0.48:1 of lotus seed to banana will be complete.

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

Table of amino acids of 0.8 medium banana and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
16.6% 8.3g
Histidine
44% 0.28g
Isoleucine
44.8% 0.39g
Leucine
33.6% 0.64g
Lysine
29.8% 0.51g
Methionine
15.4% 0.13g
Phenylalanine
27.3% 0.41g
Threonine
41.9% 0.38g
Tryptophan
43.1% 0.11g
Valine
47.2% 0.51g

Vegan 10. Kiwi and Banana


image of kiwi
image of banana

Kiwi is low in protein, and is high in isoleucine and methionine, complementing the profile of banana.

For example, 2 banana (236g) and 5.6 kiwi (387g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.6 to 1:4 for banana to kiwi by weight.

Full nutritional profile for kiwi
USDA Source: Kiwifruit, green, raw

Table of amino acids of 2 medium banana and 5.6 fruit kiwi :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
14% 7g
Histidine
45.4% 0.29g
Isoleucine
30.6% 0.26g
Leucine
22% 0.42g
Lysine
20.7% 0.35g
Methionine
13% 0.11g
Phenylalanine
19.2% 0.29g
Threonine
27.5% 0.25g
Tryptophan
30.6% 0.08g
Valine
30.7% 0.33g

Vegan 11. Dijon Mustard and Banana


image of dijon mustard
image of banana

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

A ratio of 1.3 banana (148g) and 3.6 tablespoons of dijon mustard (22g) creates a complete protein profile. In fact, any ratio of more than 0.15:1 of dijon mustard to banana will be complete.

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

Table of amino acids of 1.3 medium banana and 3.6 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
14.5% 7.2g
Histidine
48.1% 0.3g
Isoleucine
34.5% 0.3g
Leucine
29.1% 0.55g
Lysine
27.6% 0.47g
Methionine
13.5% 0.12g
Phenylalanine
21.8% 0.33g
Threonine
24.7% 0.22g
Tryptophan
26.3% 0.07g
Valine
36.6% 0.4g

Vegan 12. Pistachio and Banana


image of pistachio
image of banana

Pistachio is a great source of protein, and is high in isoleucine and methionine, complementing the profile of banana.

For example, 1.1 banana (131g) and 0.3 cup of pistachio (33g) make a complete amino acids profile. In fact, any ratio of more than 0.25:1 of pistachio to banana will be complete.

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

Table of amino acids of 1.1 medium banana and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
16.7% 8.4g
Histidine
44% 0.28g
Isoleucine
41% 0.35g
Leucine
34% 0.64g
Lysine
26.8% 0.46g
Methionine
15.6% 0.13g
Phenylalanine
29.6% 0.44g
Threonine
30.2% 0.27g
Tryptophan
37.7% 0.1g
Valine
45.6% 0.49g

Vegetarian 13. Mayonnaise and Banana


image of mayonnaise
image of banana

Low in protein, mayonnaise is high in isoleucine and methionine, which is complementary to banana.

A ratio of 2.5 banana (295g) and 0.6 cup of mayonnaise (143g) creates a complete protein profile. In fact, any ratio of more than 0.48:1 of mayonnaise to banana will be complete.

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

Table of amino acids of 2.5 medium banana and 0.6 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
9.2% 4.6g
Histidine
42% 0.26g
Isoleucine
20.4% 0.18g
Leucine
17.8% 0.34g
Lysine
14.6% 0.25g
Methionine
8.6% 0.07g
Phenylalanine
15.2% 0.23g
Threonine
17.9% 0.16g
Tryptophan
19.6% 0.05g
Valine
22.6% 0.24g

Vegetarian 14. Sour Cream and Banana


image of sour cream
image of banana

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

For example, 2.5 banana (295g) and 0.4 cup of sour cream (72g) make a complete amino acids profile. In fact, any ratio of more than 0.24:1 of sour cream to banana will be complete.

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

Table of amino acids of 2.5 medium banana and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
9.9% 5g
Histidine
46.6% 0.29g
Isoleucine
23.3% 0.2g
Leucine
22.9% 0.43g
Lysine
20.2% 0.35g
Methionine
9.3% 0.08g
Phenylalanine
17.3% 0.26g
Threonine
20.5% 0.18g
Tryptophan
21.8% 0.06g
Valine
25.8% 0.28g

Vegetarian 15. Whipping Cream and Banana


image of whipping cream
image of banana

A reasonable source of supplementary protein, whipping cream is high in isoleucine and methionine, which is complementary to banana.

A ratio of 2.5 banana (295g) and 1.6 cups of whipping cream (98g) creates a complete protein profile. In fact, any ratio of more than 0.33:1 of whipping cream to banana will be complete.

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

Table of amino acids of 2.5 medium banana and 1.6 cup whipping cream :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12.7% 6.3g
Histidine
49.5% 0.31g
Isoleucine
31.6% 0.27g
Leucine
26.8% 0.51g
Lysine
23.1% 0.4g
Methionine
11.8% 0.1g
Phenylalanine
19.8% 0.29g
Threonine
24.8% 0.22g
Tryptophan
27.2% 0.07g
Valine
32.2% 0.35g

Vegetarian 16. Unsalted Butter and Banana


image of unsalted butter
image of banana

Unsalted butter is low in protein, and is high in isoleucine and methionine, complementing the profile of banana.

For example, 2.5 banana (295g) and 1.7 cups of unsalted butter (380g) make a complete amino acids profile. In fact, any ratio of more than 1.3:1 of unsalted butter to banana will be complete.

Full nutritional profile for unsalted butter
USDA Source: Butter, without salt

Table of amino acids of 2.5 medium banana and 1.7 cup unsalted butter :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
12.9% 6.4g
Histidine
50% 0.31g
Isoleucine
32.2% 0.28g
Leucine
27.3% 0.52g
Lysine
23.5% 0.4g
Methionine
12% 0.1g
Phenylalanine
20.2% 0.3g
Threonine
25.2% 0.23g
Tryptophan
27.7% 0.07g
Valine
32.9% 0.36g


Complete Protein Pairings

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