16 Complete Protein Pairings with Brazil Nut

Summary:

  • Brazil nut is low in protein - about 19 grams per cup.
  • In addition, brazil nut provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Brazil nut pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More brazil nut 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 brazil nut, and found both vegan and vegetarian pairings with brazil nut 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 brazil nut source

Amount of Protein in Brazil Nut

Relatively low in protein, a single cup of brazil nut contains 19 grams of protein, or about 38% of recommended daily values. [1]

To get the adequate amount of protein with brazil nut alone, you will need 2.6 cups of brazil nut (349 grams) for an average female, or 3.2 cups of brazil nut for males. [4] That's over 2300 calories. Pairing brazil nut with a richer protein source is a good idea.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Macronutrients in 1 cup (133g) of brazil nut:

% of RDV Amount
Calories
43.8% 876 kCal
Carbohydrates
0% -
Total fat
139.4% 89.2 grams
Protein
38.1% 19 grams

Essential Amino Acids in Brazil Nut

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

To have adequate amounts of all nine essential amino acids with brazil nut alone, you will have to eat 2.6 cups of brazil nut (349 grams) for an average person. [2]

That's about 0% more brazil nut to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (133g) of brazil nut:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
38.1% 19.046g
Histidine
86.3% 0.544g
Isoleucine
80.1% 0.689g
Leucine
83.7% 1.583g
Lysine
38.1% 0.652g
Methionine
173.8% 1.495g
Phenylalanine
57% 0.85g
Threonine
53.9% 0.485g
Tryptophan
69.1% 0.18g
Valine
93.6% 1.011g

More Complete Protein with Brazil Nut

Top vegan pairings with brazil nut 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 brazil nut. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Brazil Nut


image of cauliflower
image of brazil nut

Low in protein, cauliflower is high in lysine, which is complementary to brazil nut.

A ratio of 0.3 cup of brazil nut (37g) and 0.1 head of cauliflower (44g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:32 for brazil nut to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 0.3 cup brazil nut and 0.1 head cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
12.3% 6.1g
Histidine
27.9% 0.18g
Isoleucine
25.9% 0.22g
Leucine
25.7% 0.49g
Lysine
16.2% 0.28g
Methionine
49.3% 0.42g
Phenylalanine
17.8% 0.26g
Threonine
18.7% 0.17g
Tryptophan
22.6% 0.06g
Valine
31.1% 0.34g

Vegan 2. Carrots and Brazil Nut


image of carrots
image of brazil nut

Carrot is low in protein, and is high in lysine, complementing the profile of brazil nut.

For example, 0.3 cup of brazil nut (36g) and 1.3 carrots (95g) make a complete amino acids profile. In fact, any ratio of more than 2.6:1 of carrot to brazil nut will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.3 cup brazil nut and 1.3 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
12.1% 6g
Histidine
29.4% 0.18g
Isoleucine
30.1% 0.26g
Leucine
27.7% 0.52g
Lysine
15.9% 0.27g
Methionine
49.2% 0.42g
Phenylalanine
19.3% 0.29g
Threonine
34.7% 0.31g
Tryptophan
23% 0.06g
Valine
31.4% 0.34g

Vegan 3. Watermelon and Brazil Nut


image of watermelon
image of brazil nut

Low in protein, watermelon is high in lysine, which is complementary to brazil nut.

A ratio of 0.3 cup of brazil nut (37g) and 1.1 cups of watermelon (167g) creates a complete protein profile. In fact, any ratio of more than 5:1 of watermelon to brazil nut will be complete.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 0.3 cup brazil nut and 1.1 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
12.6% 6.3g
Histidine
25.6% 0.16g
Isoleucine
25.9% 0.22g
Leucine
24.9% 0.47g
Lysine
16.6% 0.28g
Methionine
49.4% 0.43g
Phenylalanine
17.5% 0.26g
Threonine
20% 0.18g
Tryptophan
23.7% 0.06g
Valine
28.5% 0.31g

Vegan 4. Crimini Mushroom and Brazil Nut


image of crimini mushroom
image of brazil nut

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

For example, 0.3 cup of brazil nut (36g) and 0.5 cup of crimini mushroom (40g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of crimini mushroom to brazil nut will be complete.

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

Table of amino acids of 0.3 cup brazil nut and 0.5 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
12.3% 6.2g
Histidine
27.6% 0.17g
Isoleucine
26.3% 0.23g
Leucine
25.9% 0.49g
Lysine
16.2% 0.28g
Methionine
49.2% 0.42g
Phenylalanine
18% 0.27g
Threonine
19.6% 0.18g
Tryptophan
27.3% 0.07g
Valine
29.6% 0.32g

Vegan 5. Cranberry and Brazil Nut


image of cranberry
image of brazil nut

Low in protein, cranberry is high in lysine, which is complementary to brazil nut.

A ratio of 0.3 cup of brazil nut (37g) and 2.9 cups of cranberry (315g) creates a complete protein profile. In fact, any ratio of more than 9:1 of cranberry to brazil nut will be complete.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 0.3 cup brazil nut and 2.9 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
13.5% 6.7g
Histidine
33% 0.21g
Isoleucine
34.3% 0.3g
Leucine
32.1% 0.61g
Lysine
17.8% 0.3g
Methionine
49.4% 0.42g
Phenylalanine
23.5% 0.35g
Threonine
24.8% 0.22g
Tryptophan
22.8% 0.06g
Valine
39.1% 0.42g

Vegan 6. Nutritional Yeast and Brazil Nut


image of nutritional yeast
image of brazil nut

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

For example, 0.3 cup of brazil nut (36g) and 0.3 tablespoon of nutritional yeast (4g) make a complete amino acids profile. In fact, any ratio of more than 0.11:1 of nutritional yeast to brazil nut will be complete.

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

Table of amino acids of 0.3 cup brazil nut and 0.3 tbsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
28.9% 0.18g
Isoleucine
30.1% 0.26g
Leucine
28.6% 0.54g
Lysine
17.7% 0.3g
Methionine
49.6% 0.43g
Phenylalanine
19.9% 0.3g
Threonine
23.1% 0.21g
Tryptophan
26.7% 0.07g
Valine
33.5% 0.36g

Vegan 7. Mango and Brazil Nut


image of mango
image of brazil nut

Low in protein, mango is high in lysine, which is complementary to brazil nut.

A ratio of 0.3 cup of brazil nut (36g) and 0.6 mango (193g) creates a complete protein profile. In fact, any ratio of more than 5:1 of mango to brazil nut will be complete.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 0.3 cup brazil nut and 0.6 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
13.5% 6.7g
Histidine
29.2% 0.18g
Isoleucine
28.2% 0.24g
Leucine
27.7% 0.52g
Lysine
17.7% 0.3g
Methionine
48.8% 0.42g
Phenylalanine
18.9% 0.28g
Threonine
21.2% 0.19g
Tryptophan
28.3% 0.07g
Valine
32.8% 0.35g

Vegan 8. Pumpkin Seeds and Brazil Nut


image of pumpkin seeds
image of brazil nut

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

For example, 0.3 cup of brazil nut (34g) and 2.4 tablespoons of pumpkin seeds (10g) make a complete amino acids profile. In fact, any ratio of more than 0.28:1 of pumpkin seed to brazil nut 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 brazil nut and 2.4 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
13.3% 6.7g
Histidine
30% 0.19g
Isoleucine
31.3% 0.27g
Leucine
29.5% 0.56g
Lysine
17.6% 0.3g
Methionine
49.3% 0.42g
Phenylalanine
20.6% 0.31g
Threonine
21.2% 0.19g
Tryptophan
29.8% 0.08g
Valine
37.3% 0.4g

Vegan 9. Dijon Mustard and Brazil Nut


image of dijon mustard
image of brazil nut

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

A ratio of 0.3 cup of brazil nut (34g) and 1.3 tablespoons of dijon mustard (8g) creates a complete protein profile. In fact, any ratio of more than 0.23:1 of dijon mustard to brazil nut will be complete.

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

Table of amino acids of 0.3 cup brazil nut and 1.3 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
13.9% 7g
Histidine
33.2% 0.21g
Isoleucine
31.5% 0.27g
Leucine
30.2% 0.57g
Lysine
18.3% 0.31g
Methionine
49% 0.42g
Phenylalanine
20.9% 0.31g
Threonine
21.2% 0.19g
Tryptophan
25.5% 0.07g
Valine
35.1% 0.38g

Vegan 10. Yellow Mustard and Brazil Nut


image of yellow mustard
image of brazil nut

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

For example, 0.3 cup of brazil nut (34g) and 3.7 tablespoons of yellow mustard (56g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of yellow mustard to brazil nut will be complete.

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

Table of amino acids of 0.3 cup brazil nut and 3.7 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
13.9% 7g
Histidine
32.6% 0.21g
Isoleucine
30% 0.26g
Leucine
30.1% 0.57g
Lysine
18.3% 0.31g
Methionine
49.5% 0.43g
Phenylalanine
20.6% 0.31g
Threonine
24.1% 0.22g
Tryptophan
19.6% 0.05g
Valine
33.7% 0.36g

Vegan 11. Black Beans and Brazil Nut


image of black beans
image of brazil nut

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

A ratio of 0.3 cup of brazil nut (35g) and 2.4 tablespoons of black beans (36g) creates a complete protein profile. In fact, any ratio of more than 1:1 of black bean to brazil nut will be complete.

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

Table of amino acids of 0.3 cup brazil nut and 2.4 tbsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
32.3% 0.2g
Isoleucine
33.1% 0.28g
Leucine
31.8% 0.6g
Lysine
19% 0.32g
Methionine
49.1% 0.42g
Phenylalanine
23.7% 0.35g
Threonine
23.1% 0.21g
Tryptophan
28.2% 0.07g
Valine
36.3% 0.39g

Vegan 12. Kidney Beans and Brazil Nut


image of kidney beans
image of brazil nut

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

For example, 0.3 cup of brazil nut (35g) and 2.7 tablespoons of kidney beans (27g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of kidney bean to brazil nut will be complete.

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 0.3 cup brazil nut and 2.7 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
32.3% 0.2g
Isoleucine
33.1% 0.28g
Leucine
31.8% 0.6g
Lysine
19% 0.32g
Methionine
49.1% 0.42g
Phenylalanine
23.7% 0.35g
Threonine
23.1% 0.21g
Tryptophan
28.2% 0.07g
Valine
36.3% 0.39g

Vegetarian 13. Sour Cream and Brazil Nut


image of sour cream
image of brazil nut

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

A ratio of 0.3 cup of brazil nut (35g) and 2.8 tablespoons of sour cream (33g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of sour cream to brazil nut will be complete.

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

Table of amino acids of 0.3 cup brazil nut and 2.8 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
11.6% 5.8g
Histidine
27.5% 0.17g
Isoleucine
27.3% 0.24g
Leucine
27.7% 0.52g
Lysine
15.3% 0.26g
Methionine
48.7% 0.42g
Phenylalanine
18.5% 0.28g
Threonine
19.4% 0.17g
Tryptophan
23.5% 0.06g
Valine
30.6% 0.33g

Vegetarian 14. Caramel and Brazil Nut


image of caramel
image of brazil nut

Caramel is low in protein, and is high in lysine, complementing the profile of brazil nut.

For example, 0.3 cup of brazil nut (35g) and 0.3 cup of caramel (87g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:2.5 to 1:26 for brazil nut to caramel by weight.

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

Table of amino acids of 0.3 cup brazil nut and 0.3 cup caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
12.1% 6.1g
Histidine
28.3% 0.18g
Isoleucine
30.1% 0.26g
Leucine
28.7% 0.54g
Lysine
16% 0.27g
Methionine
49.5% 0.43g
Phenylalanine
19.2% 0.29g
Threonine
20.6% 0.19g
Tryptophan
18.2% 0.05g
Valine
32.5% 0.35g

Vegetarian 15. Yogurt and Brazil Nut


image of yogurt
image of brazil nut

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

A ratio of 0.3 cup of brazil nut (35g) and 2.3 tablespoons of yogurt (35g) creates a complete protein profile. In fact, any ratio of more than 1:1 of yogurt to brazil nut will be complete.

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

Table of amino acids of 0.3 cup brazil nut and 2.3 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12.5% 6.2g
Histidine
27.5% 0.17g
Isoleucine
28.8% 0.25g
Leucine
28.6% 0.54g
Lysine
16.4% 0.28g
Methionine
49.9% 0.43g
Phenylalanine
19.5% 0.29g
Threonine
19.8% 0.18g
Tryptophan
20.9% 0.05g
Valine
34% 0.37g

Vegetarian 16. Milk and Brazil Nut


image of milk
image of brazil nut

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

For example, 0.3 cup of brazil nut (34g) and 2.7 tablespoons of milk (42g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of milk to brazil nut 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 0.3 cup brazil nut and 2.7 tbsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
12.5% 6.3g
Histidine
28.8% 0.18g
Isoleucine
28.8% 0.25g
Leucine
28.4% 0.54g
Lysine
16.5% 0.28g
Methionine
48.8% 0.42g
Phenylalanine
19.4% 0.29g
Threonine
20.4% 0.18g
Tryptophan
24.4% 0.06g
Valine
32.4% 0.35g


Complete Protein Pairings

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