16 Complete Protein Pairings with Dates

Summary:

  • Date is low in protein - about 0.4 grams per date.
  • In addition, date provides only 2 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine.[1]
  • Date pairs well with carrots, pumpkin seeds, hedge mustard seeds, chia seeds or spirulina to create a complete protein profile. [2] More date 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 dates, and found both vegan and vegetarian pairings with dates 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 dates source

Amount of Protein in Dates

Relatively low in protein, a single date contains 0.4 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with dates alone, you will need 115 dates (2760 grams) for an average female, or 138 dates for males. [4] That's over 7650 calories, and a lot of date! Pairing date with a richer protein source is a good idea.

Full nutritional profile for dates
USDA Source: Dates, medjool

Macronutrients in 1 date (24g) of dates:

% of RDV Amount
Calories
3.3% 66 kCal
Carbohydrates
0% -
Total fat
0.1% 0 grams
Protein
0.9% 0.4 grams

Essential Amino Acids in Dates

Proportionally, date does contain abundant amounts of 2 out of the nine essential amino acids. However, date is a little short on isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine.[1]

To have adequate amounts of all nine essential amino acids with date alone, you will have to eat 211 dates (5059 grams) for an average person. [2]

That's about 83% more date to compensate for the lack of isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 date (24g) of dates:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
0.9% 0.434g
Histidine
1.1% 0.007g
Isoleucine
1.3% 0.011g
Leucine
1% 0.02g
Lysine
0.8% 0.013g
Methionine
0.5% 0.004g
Phenylalanine
0.8% 0.012g
Threonine
1.1% 0.01g
Tryptophan
0.6% 0.002g
Valine
1.5% 0.016g

More Complete Protein with Dates

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

Vegan 1. Carrots and Dates


image of carrots
image of dates

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

A ratio of 3.3 dates (80g) and 2.6 carrots (189g) creates a complete protein profile. In fact, any ratio of more than 2.4:1 of carrot to date will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 3.3 date dates and 2.6 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
6.4% 3.2g
Histidine
15.7% 0.1g
Isoleucine
21.1% 0.18g
Leucine
13.7% 0.26g
Lysine
13.7% 0.23g
Methionine
6% 0.05g
Phenylalanine
10.3% 0.15g
Threonine
43.8% 0.39g
Tryptophan
10.9% 0.03g
Valine
17% 0.18g

Vegan 2. Pumpkin Seeds and Dates


image of pumpkin seeds
image of dates

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

For example, 10 dates (240g) and 0.4 cup of pumpkin seeds (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:10 for date 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 10 date dates and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
30.7% 0.19g
Isoleucine
39.3% 0.34g
Leucine
30.4% 0.57g
Lysine
27.1% 0.46g
Methionine
16.4% 0.14g
Phenylalanine
22.6% 0.34g
Threonine
29.4% 0.26g
Tryptophan
36.7% 0.1g
Valine
47.9% 0.52g

Vegan 3. Hedge Mustard Seeds and Dates


image of hedge mustard seeds
image of dates

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

A ratio of 10 dates (240g) and 0.3 cup of hedge mustard seeds (26g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:11 for date 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 10 date dates and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
14.9% 7.5g
Histidine
24.3% 0.15g
Isoleucine
31.9% 0.27g
Leucine
27.1% 0.51g
Lysine
19.7% 0.34g
Methionine
14% 0.12g
Phenylalanine
17.8% 0.26g
Threonine
30.8% 0.28g
Tryptophan
32.7% 0.08g
Valine
31.4% 0.34g

Vegan 4. Chia Seeds and Dates


image of chia seeds
image of dates

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

For example, 5 dates (120g) and 0.5 ounce of chia seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:25 for date to chia seed by weight.

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

Table of amino acids of 5 date dates and 0.5 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
9.2% 4.6g
Histidine
18% 0.11g
Isoleucine
20% 0.17g
Leucine
15.9% 0.3g
Lysine
12.2% 0.21g
Methionine
12.5% 0.11g
Phenylalanine
13.9% 0.21g
Threonine
17.3% 0.16g
Tryptophan
28.1% 0.07g
Valine
20.3% 0.22g

Vegan 5. Spirulina and Dates


image of spirulina
image of dates

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

A ratio of 5 dates (120g) and 1.1 tablespoons of spirulina (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:13 for date to spirulina by weight.

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

Table of amino acids of 5 date dates and 1.1 tbsp spirulina :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
13.1% 6.5g
Histidine
18.7% 0.12g
Isoleucine
34.7% 0.3g
Leucine
25.1% 0.48g
Lysine
17.3% 0.3g
Methionine
12.6% 0.11g
Phenylalanine
18.1% 0.27g
Threonine
30.7% 0.28g
Tryptophan
30.5% 0.08g
Valine
32.1% 0.35g

Vegan 6. Lotus Seeds and Dates


image of lotus seeds
image of dates

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

For example, 3.3 dates (80g) and 1.5 cups of lotus seeds (48g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of lotus seed to date will be complete.

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

Table of amino acids of 3.3 date dates and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
36.6% 0.23g
Isoleucine
47.1% 0.4g
Leucine
34.5% 0.65g
Lysine
30.3% 0.52g
Methionine
16.5% 0.14g
Phenylalanine
27.4% 0.41g
Threonine
43.8% 0.39g
Tryptophan
43% 0.11g
Valine
49.1% 0.53g

Vegan 7. Pistachio and Dates


image of pistachio
image of dates

A great source of protein, pistachio is high in isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine, which is complementary to date.

A ratio of 3.3 dates (80g) and 3.3 tablespoons of pistachio (26g) creates a complete protein profile. In fact, any ratio of more than 0.32:1 of pistachio to date will be complete.

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

Table of amino acids of 3.3 date dates and 3.3 tbsp pistachio :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
25.3% 0.16g
Isoleucine
32.6% 0.28g
Leucine
26.1% 0.49g
Lysine
20.3% 0.35g
Methionine
12.7% 0.11g
Phenylalanine
22.1% 0.33g
Threonine
24% 0.22g
Tryptophan
27.8% 0.07g
Valine
35.7% 0.39g

Vegan 8. Crimini Mushroom and Dates


image of crimini mushroom
image of dates

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

For example, 2 dates (48g) and 2.5 cups of crimini mushroom (219g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of crimini mushroom to date will be complete.

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

Table of amino acids of 2 date dates and 2.5 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
12.7% 6.3g
Histidine
25.4% 0.16g
Isoleucine
27.7% 0.24g
Leucine
19.8% 0.37g
Lysine
33.7% 0.58g
Methionine
13.1% 0.11g
Phenylalanine
15.8% 0.23g
Threonine
29.7% 0.27g
Tryptophan
48.4% 0.13g
Valine
26.2% 0.28g

Vegan 9. Dijon Mustard and Dates


image of dijon mustard
image of dates

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

A ratio of 5 dates (120g) and 3.7 tablespoons of dijon mustard (22g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.19 to 1:37 for date to dijon mustard by weight.

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

Table of amino acids of 5 date dates and 3.7 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
15.9% 8g
Histidine
36.5% 0.23g
Isoleucine
36.9% 0.32g
Leucine
29.7% 0.56g
Lysine
27.8% 0.47g
Methionine
14.8% 0.13g
Phenylalanine
21.4% 0.32g
Threonine
26.3% 0.24g
Tryptophan
25.1% 0.07g
Valine
38.4% 0.41g

Vegan 10. Spinach and Dates


image of spinach
image of dates

Spinach is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine, complementing the profile of date.

For example, 5 dates (120g) and 6.8 cups of spinach (203g) make a complete amino acids profile. In fact, any ratio of more than 1.7:1 of spinach to date will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 5 date dates and 6.8 cup spinach :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
15.9% 8g
Histidine
26.1% 0.16g
Isoleucine
40.9% 0.35g
Leucine
29.1% 0.55g
Lysine
24.4% 0.42g
Methionine
14.8% 0.13g
Phenylalanine
21.4% 0.32g
Threonine
33.1% 0.3g
Tryptophan
33.6% 0.09g
Valine
37.6% 0.41g

Vegan 11. Cashews and Dates


image of cashews
image of dates

A reasonable source of supplementary protein, cashew is high in isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine, which is complementary to date.

A ratio of 5 dates (120g) and 1.1 ounces of cashews (31g) creates a complete protein profile. In fact, any ratio of more than 0.26:1 of cashew to date will be complete.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

Table of amino acids of 5 date dates and 1.1 oz cashews :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
15.6% 7.8g
Histidine
27.9% 0.18g
Isoleucine
34.7% 0.3g
Leucine
29.3% 0.55g
Lysine
20.6% 0.35g
Methionine
15.4% 0.13g
Phenylalanine
23.6% 0.35g
Threonine
29.3% 0.26g
Tryptophan
37.5% 0.1g
Valine
38.7% 0.42g

Vegetarian 12. Sour Cream and Dates


image of sour cream
image of dates

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

For example, 10 dates (240g) and 0.4 cup of sour cream (74g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:31 for date to sour cream by weight.

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

Table of amino acids of 10 date dates and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
12.3% 6.2g
Histidine
21.9% 0.14g
Isoleucine
26.6% 0.23g
Leucine
23.1% 0.44g
Lysine
19.5% 0.33g
Methionine
11.5% 0.1g
Phenylalanine
15.6% 0.23g
Threonine
22.9% 0.21g
Tryptophan
18.4% 0.05g
Valine
28.1% 0.3g

Vegetarian 13. Mayonnaise and Dates


image of mayonnaise
image of dates

Low in protein, mayonnaise is high in isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine, which is complementary to date.

A ratio of 10 dates (240g) and 1 cup of mayonnaise (231g) creates a complete protein profile. In fact, any ratio of more than 1:1 of mayonnaise to date will be complete.

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

Table of amino acids of 10 date dates and 1 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
13.1% 6.6g
Histidine
20.6% 0.13g
Isoleucine
30% 0.26g
Leucine
22% 0.42g
Lysine
17.3% 0.3g
Methionine
14.2% 0.12g
Phenylalanine
16.6% 0.25g
Threonine
25.3% 0.23g
Tryptophan
21.6% 0.06g
Valine
30.5% 0.33g

Vegetarian 14. Whipping Cream and Dates


image of whipping cream
image of dates

Whipping cream is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine, complementing the profile of date.

For example, 10 dates (240g) and 1.7 cups of whipping cream (101g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.42 to 1:42 for date to whipping cream by weight.

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

Table of amino acids of 10 date dates and 1.7 cup whipping cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
15.1% 7.6g
Histidine
25% 0.16g
Isoleucine
35.3% 0.3g
Leucine
27.1% 0.51g
Lysine
22.5% 0.39g
Methionine
14.1% 0.12g
Phenylalanine
18.1% 0.27g
Threonine
27.3% 0.25g
Tryptophan
23.9% 0.06g
Valine
34.6% 0.37g

Vegetarian 15. Unsalted Butter and Dates


image of unsalted butter
image of dates

Low in protein, unsalted butter is high in isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan and valine, which is complementary to date.

A ratio of 10 dates (240g) and 1.7 cups of unsalted butter (392g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of unsalted butter to date will be complete.

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

Table of amino acids of 10 date dates and 1.7 cup unsalted butter :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
25.4% 0.16g
Isoleucine
35.8% 0.31g
Leucine
27.6% 0.52g
Lysine
22.9% 0.39g
Methionine
14.3% 0.12g
Phenylalanine
18.5% 0.28g
Threonine
27.8% 0.25g
Tryptophan
24.5% 0.06g
Valine
35.4% 0.38g


Complete Protein Pairings