16 Complete Protein Pairings with Eggplant

Summary:

  • Eggplant is low in protein - about 4.5 grams per eggplant.
  • In addition, eggplant provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Eggplant pairs well with brazil nut, pili nut, chia seeds, wild rice or hemp seeds to create a complete protein profile. [2] More eggplant 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 eggplant, and found both vegan and vegetarian pairings with eggplant 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 eggplant source

Amount of Protein in Eggplant

Relatively low in protein, a single eggplant contains 4.5 grams of protein, or about 9% of recommended daily values. [1]

To get the adequate amount of protein with eggplant alone, you will need 11 eggplant (5100 grams) for an average female, or 13 eggplant for males. [4] That's over 1280 calories, and a lot of eggplant! Pairing eggplant with a richer protein source is a good idea.

Full nutritional profile for eggplant
USDA Source: Eggplant, raw

Macronutrients in 1 eggplant (458g) of eggplant:

% of RDV Amount
Calories
5.7% 115 kCal
Carbohydrates
0% -
Total fat
1.3% 0.8 grams
Protein
9% 4.5 grams

Essential Amino Acids in Eggplant

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

To have adequate amounts of all nine essential amino acids with eggplant alone, you will have to eat 17 eggplant (7818 grams) for an average person. [2]

That's about 53% more eggplant to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 eggplant (458g) of eggplant:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
9% 4.488g
Histidine
16.7% 0.105g
Isoleucine
24% 0.206g
Leucine
15.5% 0.293g
Lysine
12.6% 0.215g
Methionine
5.9% 0.05g
Phenylalanine
13.2% 0.197g
Threonine
18.8% 0.169g
Tryptophan
15.9% 0.041g
Valine
22.5% 0.243g

More Complete Protein with Eggplant

Top vegan pairings with eggplant include:
  1. Brazil Nut
  2. Pili Nut
  3. Chia Seeds
  4. Wild Rice
  5. Hemp Seeds
  6. Poppy Seeds
  7. Hedge Mustard Seeds
  8. Chestnut
  9. Pumpkin Seeds
  10. Quinoa
  11. Carrots
  12. Kiwi
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with eggplant. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Caramel
  4. Egg

Vegan 1. Brazil Nut and Eggplant


image of brazil nut
image of eggplant

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

A ratio of 1.7 eggplant (763g) and 1.5 teaspoons of brazil nut (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for eggplant to brazil nut by weight.

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

Table of amino acids of 1.7 eggplant eggplant and 1.5 tsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
16.1% 8.1g
Histidine
30.5% 0.19g
Isoleucine
42.4% 0.36g
Leucine
28.4% 0.54g
Lysine
22.1% 0.38g
Methionine
15% 0.13g
Phenylalanine
23.8% 0.35g
Threonine
33% 0.3g
Tryptophan
28.5% 0.07g
Valine
40.3% 0.44g

Vegan 2. Pili Nut and Eggplant


image of pili nut
image of eggplant

Pili nut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of eggplant.

For example, 1.7 eggplant (763g) and 2.2 tablespoons of pili nut (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for eggplant to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Table of amino acids of 1.7 eggplant eggplant and 2.2 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
34.4% 0.22g
Isoleucine
49% 0.42g
Leucine
33.5% 0.63g
Lysine
24.5% 0.42g
Methionine
17.2% 0.15g
Phenylalanine
27.4% 0.41g
Threonine
38.7% 0.35g
Tryptophan
38.2% 0.1g
Valine
48% 0.52g

Vegan 3. Chia Seeds and Eggplant


image of chia seeds
image of eggplant

A reasonable source of supplementary protein, chia seed is high in methionine, which is complementary to eggplant.

A ratio of 1.4 eggplant (654g) and 0.3 ounce of chia seeds (10g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:10 for eggplant to chia seed by weight.

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

Table of amino acids of 1.4 eggplant eggplant and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
16% 8g
Histidine
31.9% 0.2g
Isoleucine
43.1% 0.37g
Leucine
29.1% 0.55g
Lysine
23.4% 0.4g
Methionine
14.9% 0.13g
Phenylalanine
25.4% 0.38g
Threonine
34.4% 0.31g
Tryptophan
38.7% 0.1g
Valine
40.5% 0.44g

Vegan 4. Wild Rice and Eggplant


image of wild rice
image of eggplant

Wild rice is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of eggplant.

For example, 1.4 eggplant (654g) and 0.3 cup of wild rice (56g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0.05 for eggplant to wild rice by weight.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Table of amino acids of 1.4 eggplant eggplant and 0.3 cup wild rice :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.3% 8.7g
Histidine
33.2% 0.21g
Isoleucine
45.2% 0.39g
Leucine
30.4% 0.57g
Lysine
23.6% 0.4g
Methionine
16.1% 0.14g
Phenylalanine
26.2% 0.39g
Threonine
34.8% 0.31g
Tryptophan
33.3% 0.09g
Valine
44.2% 0.48g

Vegan 5. Hemp Seeds and Eggplant


image of hemp seeds
image of eggplant

A great source of protein, hemp seed is high in methionine, which is complementary to eggplant.

A ratio of 1.4 eggplant (654g) and 0.7 tablespoon of hemp seeds (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.01 for eggplant to hemp seed by weight.

Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled

Table of amino acids of 1.4 eggplant eggplant and 0.7 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
35% 0.22g
Isoleucine
45% 0.39g
Leucine
30.4% 0.57g
Lysine
23.4% 0.4g
Methionine
16.2% 0.14g
Phenylalanine
25.9% 0.39g
Threonine
37.1% 0.33g
Tryptophan
32.9% 0.09g
Valine
44% 0.47g

Vegan 6. Poppy Seeds and Eggplant


image of poppy seeds
image of eggplant

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

For example, 1.4 eggplant (654g) and 5.2 teaspoons of poppy seeds (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:15 for eggplant to poppy seed by weight.

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

Table of amino acids of 1.4 eggplant eggplant and 5.2 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
18% 9g
Histidine
34.7% 0.22g
Isoleucine
48% 0.41g
Leucine
32.2% 0.61g
Lysine
26% 0.44g
Methionine
16.8% 0.14g
Phenylalanine
26.2% 0.39g
Threonine
37.9% 0.34g
Tryptophan
32.8% 0.09g
Valine
46.8% 0.51g

Vegan 7. Hedge Mustard Seeds and Eggplant


image of hedge mustard seeds
image of eggplant

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

A ratio of 1.3 eggplant (573g) and 0.3 cup of hedge mustard seeds (23g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:32 for eggplant 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 1.3 eggplant eggplant and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
16.9% 8.4g
Histidine
32.9% 0.21g
Isoleucine
47.5% 0.41g
Leucine
34.5% 0.65g
Lysine
26.7% 0.46g
Methionine
15.7% 0.14g
Phenylalanine
25.6% 0.38g
Threonine
41.3% 0.37g
Tryptophan
43.6% 0.11g
Valine
43.3% 0.47g

Vegan 8. Chestnut and Eggplant


image of chestnut
image of eggplant

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

For example, 1.3 eggplant (573g) and 0.8 cup of chestnut (111g) make a complete amino acids profile. In fact, any ratio of more than 0.19:1 of chestnut to eggplant will be complete.

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

Table of amino acids of 1.3 eggplant eggplant and 0.8 cup chestnut :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
36.4% 0.23g
Isoleucine
46.1% 0.4g
Leucine
30.4% 0.57g
Lysine
27.9% 0.48g
Methionine
17% 0.15g
Phenylalanine
26.5% 0.39g
Threonine
37.4% 0.34g
Tryptophan
34.7% 0.09g
Valine
46.4% 0.5g

Vegan 9. Pumpkin Seeds and Eggplant


image of pumpkin seeds
image of eggplant

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

A ratio of 1 eggplant (458g) and 0.3 cup of pumpkin seeds (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:39 for eggplant 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 1 eggplant eggplant and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
15.6% 7.8g
Histidine
31.4% 0.2g
Isoleucine
43.9% 0.38g
Leucine
30.4% 0.58g
Lysine
27.1% 0.46g
Methionine
14.6% 0.13g
Phenylalanine
24.3% 0.36g
Threonine
32.4% 0.29g
Tryptophan
38.4% 0.1g
Valine
47.3% 0.51g

Vegan 10. Quinoa and Eggplant


image of quinoa
image of eggplant

Quinoa is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of eggplant.

For example, 1.3 eggplant (573g) and 0.6 cup of quinoa (106g) make a complete amino acids profile. In fact, any ratio of more than 0.19:1 of quinoa to eggplant will be complete.

Full nutritional profile for quinoa
USDA Source: Quinoa, cooked

Table of amino acids of 1.3 eggplant eggplant and 0.6 cup quinoa :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
20.6% 10.3g
Histidine
42.3% 0.27g
Isoleucine
49.3% 0.42g
Leucine
34% 0.64g
Lysine
30.6% 0.52g
Methionine
19.1% 0.16g
Phenylalanine
29.7% 0.44g
Threonine
39% 0.35g
Tryptophan
41% 0.11g
Valine
46.2% 0.5g

Vegan 11. Carrots and Eggplant


image of carrots
image of eggplant

Low in protein, carrot is high in methionine, which is complementary to eggplant.

A ratio of 0.5 eggplant (208g) and 2.7 carrots (192g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of carrot to eggplant will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.5 eggplant eggplant and 2.7 large carrots :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
7.7% 3.8g
Histidine
19.8% 0.12g
Isoleucine
28.1% 0.24g
Leucine
17.4% 0.33g
Lysine
17.1% 0.29g
Methionine
7.1% 0.06g
Phenylalanine
13.9% 0.21g
Threonine
49.4% 0.44g
Tryptophan
16.1% 0.04g
Valine
22.5% 0.24g

Vegan 12. Kiwi and Eggplant


image of kiwi
image of eggplant

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

For example, 1 eggplant (458g) and 5.4 kiwi (372g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:27 for eggplant to kiwi by weight.

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

Table of amino acids of 1 eggplant eggplant and 5.4 fruit kiwi :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.5% 8.7g
Histidine
32.7% 0.21g
Isoleucine
46% 0.4g
Leucine
28.5% 0.54g
Lysine
25.9% 0.44g
Methionine
16.3% 0.14g
Phenylalanine
24.2% 0.36g
Threonine
38.3% 0.34g
Tryptophan
37.4% 0.1g
Valine
42.1% 0.45g

Vegetarian 13. Mayonnaise and Eggplant


image of mayonnaise
image of eggplant

Low in protein, mayonnaise is high in methionine, which is complementary to eggplant.

A ratio of 1.4 eggplant (654g) and 0.7 cup of mayonnaise (157g) creates a complete protein profile. In fact, any ratio of more than 0.24:1 of mayonnaise to eggplant will be complete.

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

Table of amino acids of 1.4 eggplant eggplant and 0.7 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
15.8% 7.9g
Histidine
30.4% 0.19g
Isoleucine
46.1% 0.4g
Leucine
30.1% 0.57g
Lysine
24.6% 0.42g
Methionine
14.8% 0.13g
Phenylalanine
24.9% 0.37g
Threonine
36.5% 0.33g
Tryptophan
32.9% 0.09g
Valine
42.9% 0.46g

Vegetarian 14. Sour Cream and Eggplant


image of sour cream
image of eggplant

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

For example, 1.4 eggplant (654g) and 0.4 cup of sour cream (79g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of sour cream to eggplant will be complete.

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

Table of amino acids of 1.4 eggplant eggplant and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
16.7% 8.3g
Histidine
35.5% 0.22g
Isoleucine
49.2% 0.42g
Leucine
35.7% 0.67g
Lysine
30.7% 0.53g
Methionine
15.6% 0.13g
Phenylalanine
27.2% 0.41g
Threonine
39.4% 0.35g
Tryptophan
35.4% 0.09g
Valine
46.4% 0.5g

Vegetarian 15. Caramel and Eggplant


image of caramel
image of eggplant

Low in protein, caramel is high in methionine, which is complementary to eggplant.

A ratio of 1.3 eggplant (573g) and 0.5 cup of caramel (153g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:0.13 for eggplant to caramel by weight.

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

Table of amino acids of 1.3 eggplant eggplant and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
14.9% 7.5g
Histidine
30.6% 0.19g
Isoleucine
45.8% 0.39g
Leucine
31.1% 0.59g
Lysine
26.2% 0.45g
Methionine
13.9% 0.12g
Phenylalanine
23.8% 0.35g
Threonine
34.8% 0.31g
Tryptophan
19.8% 0.05g
Valine
42% 0.45g

Vegetarian 16. Egg and Eggplant


image of egg
image of eggplant

Egg is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of eggplant.

For example, 1.4 eggplant (654g) and 0.3 egg (17g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:18 for eggplant to egg by weight.

Full nutritional profile for egg
USDA Source: Egg, whole, raw, fresh

Table of amino acids of 1.4 eggplant eggplant and 0.3 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
17.1% 8.6g
Histidine
32.3% 0.2g
Isoleucine
47.7% 0.41g
Leucine
32.1% 0.61g
Lysine
27.2% 0.46g
Methionine
16% 0.14g
Phenylalanine
26.7% 0.4g
Threonine
37.5% 0.34g
Tryptophan
33.7% 0.09g
Valine
45.8% 0.49g


Complete Protein Pairings

Food item missing
Go

Recent