16 Complete Protein Pairings with Breadfruit Seeds

Summary:

  • Breadfruit seed is low in protein - about 0.9 grams per tbsp.
  • In addition, breadfruit seed provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Breadfruit seed pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. [2] More breadfruit 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 breadfruit seeds, and found both vegan and vegetarian pairings with breadfruit 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 breadfruit seeds source

Amount of Protein in Breadfruit Seeds

Relatively low in protein, a single tablespoon of breadfruit seeds contains 0.9 grams of protein, or about 2% of recommended daily values. [1]

To get the adequate amount of protein with breadfruit seeds alone, you will need 58 tablespoons of breadfruit seeds (580 grams) for an average female, or 70 tablespoons of breadfruit seeds for males. [4] That's over 2130 calories. Pairing breadfruit seed with a richer protein source is a good idea.

Full nutritional profile for breadfruit seeds
USDA Source: Seeds, breadnut tree seeds, dried

Macronutrients in 1 tbsp (10g) of breadfruit seeds:

% of RDV Amount
Calories
1.8% 37 kCal
Carbohydrates
0% -
Total fat
0.3% 0.2 grams
Protein
1.7% 0.9 grams

Essential Amino Acids in Breadfruit Seeds

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

To have adequate amounts of all nine essential amino acids with breadfruit seed alone, you will have to eat 172 tablespoons of breadfruit seeds (1720 grams) for an average person. [2]

That's about 197% more breadfruit seed to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tbsp (10g) of breadfruit seeds:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1.7% 0.862g
Histidine
2.1% 0.013g
Isoleucine
5.7% 0.049g
Leucine
4.9% 0.094g
Lysine
2.2% 0.038g
Methionine
0.6% 0.005g
Phenylalanine
2.7% 0.041g
Threonine
3.7% 0.034g
Tryptophan
9% 0.023g
Valine
7.7% 0.083g

More Complete Protein with Breadfruit Seeds

Top vegan pairings with breadfruit seeds 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 breadfruit seeds. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Mayonnaise

Vegan 1. Carrots and Breadfruit Seeds


image of carrots
image of breadfruit seeds

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

A ratio of 1.1 tablespoons of breadfruit seeds (11g) and 2.7 carrots (193g) creates a complete protein profile. In fact, any ratio of more than 17:1 of carrot to breadfruit seed will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.1 tbsp breadfruit seeds and 2.7 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.5% 2.8g
Histidine
14.6% 0.09g
Isoleucine
23.6% 0.2g
Leucine
15.9% 0.3g
Lysine
13.8% 0.24g
Methionine
5.1% 0.04g
Phenylalanine
10.9% 0.16g
Threonine
45.1% 0.41g
Tryptophan
18.9% 0.05g
Valine
20.9% 0.23g

Vegan 2. Crimini Mushroom and Breadfruit Seeds


image of crimini mushroom
image of breadfruit seeds

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

For example, 1.4 tablespoons of breadfruit seeds (14g) and 1.8 cups of crimini mushroom (159g) make a complete amino acids profile. In fact, any ratio of more than 11:1 of crimini mushroom to breadfruit seed will be complete.

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

Table of amino acids of 1.4 tbsp breadfruit seeds and 1.8 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
10.4% 5.2g
Histidine
19.9% 0.13g
Isoleucine
26.4% 0.23g
Leucine
19.9% 0.38g
Lysine
26.5% 0.45g
Methionine
9.7% 0.08g
Phenylalanine
14.2% 0.21g
Threonine
25.2% 0.23g
Tryptophan
47% 0.12g
Valine
27.9% 0.3g

Vegan 3. Pumpkin Seeds and Breadfruit Seeds


image of pumpkin seeds
image of breadfruit seeds

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

A ratio of 2.5 tablespoons of breadfruit seeds (25g) and 0.3 cup of pumpkin seeds (18g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of pumpkin seed to breadfruit seed 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 2.5 tbsp breadfruit seeds and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
11.1% 5.6g
Histidine
20.3% 0.13g
Isoleucine
34.6% 0.3g
Leucine
27.7% 0.52g
Lysine
20.4% 0.35g
Methionine
10.4% 0.09g
Phenylalanine
18.2% 0.27g
Threonine
23.3% 0.21g
Tryptophan
45.6% 0.12g
Valine
44.7% 0.48g

Vegan 4. Chia Seeds and Breadfruit Seeds


image of chia seeds
image of breadfruit seeds

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

For example, 3.3 tablespoons of breadfruit seeds (33g) and 0.3 ounce of chia seeds (9g) make a complete amino acids profile. In fact, any ratio of more than 0.27:1 of chia seed to breadfruit seed will be complete.

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

Table of amino acids of 3.3 tbsp breadfruit seeds and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
8.8% 4.4g
Histidine
14.7% 0.09g
Isoleucine
27.4% 0.24g
Leucine
23.1% 0.44g
Lysine
12.5% 0.21g
Methionine
8.2% 0.07g
Phenylalanine
15.3% 0.23g
Threonine
19.6% 0.18g
Tryptophan
45.3% 0.12g
Valine
33.8% 0.36g

Vegan 5. Hedge Mustard Seeds and Breadfruit Seeds


image of hedge mustard seeds
image of breadfruit seeds

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

A ratio of 2.5 tablespoons of breadfruit seeds (25g) and 0.3 cup of hedge mustard seeds (19g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of hedge mustard seed to breadfruit seed will be complete.

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

Table of amino acids of 2.5 tbsp breadfruit seeds and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
8.9% 4.5g
Histidine
15.1% 0.09g
Isoleucine
28.6% 0.25g
Leucine
24.8% 0.47g
Lysine
14.5% 0.25g
Methionine
8.3% 0.07g
Phenylalanine
14.3% 0.21g
Threonine
23.9% 0.22g
Tryptophan
42% 0.11g
Valine
31.7% 0.34g

Vegan 6. Yellow Mustard and Breadfruit Seeds


image of yellow mustard
image of breadfruit seeds

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

For example, 2.5 tablespoons of breadfruit seeds (25g) and 9.2 tablespoons of yellow mustard (138g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:6 to 1:20 for breadfruit seed to yellow mustard by weight.

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

Table of amino acids of 2.5 tbsp breadfruit seeds and 9.2 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
14.6% 7.3g
Histidine
31.3% 0.2g
Isoleucine
37.6% 0.32g
Leucine
33.7% 0.64g
Lysine
26.8% 0.46g
Methionine
13.6% 0.12g
Phenylalanine
21.7% 0.32g
Threonine
34.9% 0.31g
Tryptophan
27.3% 0.07g
Valine
43.4% 0.47g

Vegan 7. Dijon Mustard and Breadfruit Seeds


image of dijon mustard
image of breadfruit seeds

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

A ratio of 1.7 tablespoons of breadfruit seeds (17g) and 3.8 tablespoons of dijon mustard (23g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of dijon mustard to breadfruit seed will be complete.

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

Table of amino acids of 1.7 tbsp breadfruit seeds and 3.8 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
14.7% 7.4g
Histidine
35.2% 0.22g
Isoleucine
40.7% 0.35g
Leucine
33.2% 0.63g
Lysine
28.1% 0.48g
Methionine
13.7% 0.12g
Phenylalanine
22.4% 0.33g
Threonine
27.3% 0.25g
Tryptophan
37.3% 0.1g
Valine
44.6% 0.48g

Vegan 8. Avocado and Breadfruit Seeds


image of avocado
image of breadfruit seeds

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

For example, 2 tablespoons of breadfruit seeds (20g) and 2.3 avocado (312g) make a complete amino acids profile. In fact, any ratio of more than 16:1 of avocado to breadfruit seed will be complete.

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

Table of amino acids of 2 tbsp breadfruit seeds and 2.3 fruit avocado :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
15.7% 7.8g
Histidine
28% 0.18g
Isoleucine
41.5% 0.36g
Leucine
33.2% 0.63g
Lysine
28% 0.48g
Methionine
14.6% 0.13g
Phenylalanine
25.4% 0.38g
Threonine
32.4% 0.29g
Tryptophan
48.1% 0.13g
Valine
45.8% 0.5g

Vegan 9. Wheat Germ and Breadfruit Seeds


image of wheat germ
image of breadfruit seeds

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

A ratio of 2 tablespoons of breadfruit seeds (20g) and 2.9 tablespoons of wheat germ (21g) creates a complete protein profile. In fact, any ratio of more than 1:1 of wheat germ to breadfruit seed will be complete.

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

Table of amino acids of 2 tbsp breadfruit seeds and 2.9 tbsp wheat germ :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
13% 6.5g
Histidine
25.4% 0.16g
Isoleucine
31.8% 0.27g
Leucine
27.1% 0.51g
Lysine
22.2% 0.38g
Methionine
12.2% 0.1g
Phenylalanine
18.4% 0.27g
Threonine
29.7% 0.27g
Tryptophan
43.3% 0.11g
Valine
38.4% 0.41g

Vegan 10. Chestnut and Breadfruit Seeds


image of chestnut
image of breadfruit seeds

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

For example, 3.3 tablespoons of breadfruit seeds (33g) and 0.8 cup of chestnut (121g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of chestnut to breadfruit seed will be complete.

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

Table of amino acids of 3.3 tbsp breadfruit seeds and 0.8 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
23.9% 0.15g
Isoleucine
36.5% 0.31g
Leucine
28.6% 0.54g
Lysine
20.7% 0.35g
Methionine
12.5% 0.11g
Phenylalanine
20% 0.3g
Threonine
27.6% 0.25g
Tryptophan
46.3% 0.12g
Valine
45.7% 0.49g

Vegan 11. Lotus Seeds and Breadfruit Seeds


image of lotus seeds
image of breadfruit seeds

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

A ratio of 1 tablespoon of breadfruit seeds (10g) and 1.4 cups of lotus seeds (44g) creates a complete protein profile. In fact, any ratio of more than 4:1 of lotus seed to breadfruit seed will be complete.

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

Table of amino acids of 1 tbsp breadfruit seeds and 1.4 cup lotus seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
32.3% 0.2g
Isoleucine
45.1% 0.39g
Leucine
33.4% 0.63g
Lysine
27.7% 0.47g
Methionine
14.3% 0.12g
Phenylalanine
25.6% 0.38g
Threonine
40.5% 0.36g
Tryptophan
46.6% 0.12g
Valine
48.4% 0.52g

Vegetarian 12. Sour Cream and Breadfruit Seeds


image of sour cream
image of breadfruit seeds

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

For example, 3.3 tablespoons of breadfruit seeds (33g) and 0.4 cup of sour cream (76g) make a complete amino acids profile. In fact, any ratio of more than 2.3:1 of sour cream to breadfruit seed will be complete.

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

Table of amino acids of 3.3 tbsp breadfruit seeds and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
9.4% 4.7g
Histidine
18.1% 0.11g
Isoleucine
33.3% 0.29g
Leucine
29.4% 0.56g
Lysine
19.5% 0.33g
Methionine
8.8% 0.08g
Phenylalanine
17.1% 0.25g
Threonine
24.4% 0.22g
Tryptophan
42.2% 0.11g
Valine
39.4% 0.43g

Vegetarian 13. Caramel and Breadfruit Seeds


image of caramel
image of breadfruit seeds

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

A ratio of 3.3 tablespoons of breadfruit seeds (33g) and 0.5 cup of caramel (168g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:5 to 1:1.2 for breadfruit seed to caramel by weight.

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

Table of amino acids of 3.3 tbsp breadfruit seeds and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
9.8% 4.9g
Histidine
17.6% 0.11g
Isoleucine
36.3% 0.31g
Leucine
29.3% 0.55g
Lysine
18.8% 0.32g
Methionine
9.2% 0.08g
Phenylalanine
17.1% 0.25g
Threonine
24.7% 0.22g
Tryptophan
30% 0.08g
Valine
40.9% 0.44g

Vegetarian 14. Yogurt and Breadfruit Seeds


image of yogurt
image of breadfruit seeds

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

For example, 3.3 tablespoons of breadfruit seeds (33g) and 0.3 cup of yogurt (64g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.9 to 1:6 for breadfruit seed to yogurt by weight.

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

Table of amino acids of 3.3 tbsp breadfruit seeds and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
10.2% 5.1g
Histidine
15.7% 0.1g
Isoleucine
32.9% 0.28g
Leucine
28.3% 0.53g
Lysine
18.9% 0.32g
Methionine
9.5% 0.08g
Phenylalanine
17.2% 0.26g
Threonine
22.4% 0.2g
Tryptophan
34.9% 0.09g
Valine
42.7% 0.46g

Vegetarian 15. Mayonnaise and Breadfruit Seeds


image of mayonnaise
image of breadfruit seeds

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

A ratio of 3.3 tablespoons of breadfruit seeds (33g) and 0.7 cup of mayonnaise (150g) creates a complete protein profile. In fact, any ratio of more than 5:1 of mayonnaise to breadfruit seed will be complete.

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

Table of amino acids of 3.3 tbsp breadfruit seeds and 0.7 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
8.6% 4.3g
Histidine
13.2% 0.08g
Isoleucine
30.3% 0.26g
Leucine
24.1% 0.45g
Lysine
13.7% 0.23g
Methionine
8.1% 0.07g
Phenylalanine
14.9% 0.22g
Threonine
21.6% 0.19g
Tryptophan
39.8% 0.1g
Valine
36% 0.39g


Complete Protein Pairings

Food item missing
Go

Recent