16 Complete Protein Pairings with Figs

Summary:

• Fig is low in protein - about 0.5 grams per large.
• In addition, fig provides only 3 of the 9 essential amino acids sufficiently - it is a little low on histidine, leucine, lysine, methionine, phenylalanine and valine.^[1]
• Fig pairs well with carrots, pumpkin seeds, chia seeds, hedge mustard seeds or dijon mustard to create a complete protein profile. ^[2] More fig pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Figs (16)

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.

Relatively low in protein, a single fig contains 0.5 grams of protein, or about 1% of recommended daily values. ^[1]

To get the adequate amount of protein with figs alone, you will need 104 figs (6670 grams) for an average female, or 125 figs for males. ^[4] That's over 4930 calories, and a lot of fig! Pairing fig with a richer protein source is a good idea.

Full nutritional profile for figs
USDA Source: Figs, raw

Macronutrients in 1 large (64g) of figs:

Proportionally, fig does contain abundant amounts of 3 out of the nine essential amino acids. However, fig is a little short on histidine, leucine, lysine, methionine, phenylalanine and valine.^[1]

To have adequate amounts of all nine essential amino acids with fig alone, you will have to eat 224 figs (14333 grams) for an average person. ^[2]

That's about 115% more fig to compensate for the lack of histidine, leucine, lysine, methionine, phenylalanine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 large (64g) of figs:

1. Carrots
2. Pumpkin Seeds
3. Chia Seeds
4. Hedge Mustard Seeds
5. Dijon Mustard
6. Lotus Seeds
7. Pistachio
8. Crimini Mushroom
9. Cashews
10. Spirulina
11. Poppy Seeds

1. Sour Cream
2. Yogurt
3. Mayonnaise
4. Milk

Low in protein, carrot is high in histidine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to fig.

A ratio of 2.5 figs (160g) and 2.6 carrots (190g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of carrot to fig will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

For example, 5 figs (320g) and 0.3 cup of pumpkin seeds (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:10 for fig to pumpkin seed by weight.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

A reasonable source of supplementary protein, chia seed is high in histidine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to fig.

A ratio of 10 figs (640g) and 0.6 ounce of chia seeds (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:2.9 for fig to chia seed by weight.

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

Hedge mustard seed is a reasonable source of supplementary protein, and is high in histidine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of fig.

For example, 10 figs (640g) and 0.4 cup of hedge mustard seeds (33g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:5 for fig to hedge mustard seed by weight.

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

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

A ratio of 5 figs (320g) and 5 tablespoons of dijon mustard (30g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:19 for fig to dijon mustard by weight.

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

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

For example, 2.5 figs (160g) and 1.5 cups of lotus seeds (48g) make a complete amino acids profile. In fact, any ratio of more than 0.3:1 of lotus seed to fig will be complete.

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

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

A ratio of 3.3 figs (213g) and 0.3 cup of pistachio (34g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:48 for fig to pistachio by weight.

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

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

For example, 1.7 figs (107g) and 2.5 cups of crimini mushroom (220g) make a complete amino acids profile. In fact, any ratio of more than 2.1:1 of crimini mushroom to fig will be complete.

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

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

A ratio of 5 figs (320g) and 1 ounce of cashews (27g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:17 for fig to cashew by weight.

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

Spirulina is a great source of protein, and is high in histidine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of fig.

For example, 5 figs (320g) and 1.2 tablespoons of spirulina (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:5 for fig to spirulina by weight.

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

A reasonable source of supplementary protein, poppy seed is high in histidine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to fig.

A ratio of 10 figs (640g) and 3.3 tablespoons of poppy seeds (28g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:4 for fig to poppy seed by weight.

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

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

For example, 10 figs (640g) and 0.5 cup of sour cream (99g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:16 for fig to sour cream by weight.

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

A reasonable source of supplementary protein, yogurt is high in histidine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to fig.

A ratio of 10 figs (640g) and 0.3 cup of yogurt (83g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.01 for fig to yogurt by weight.

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

Mayonnaise is low in protein, and is high in histidine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of fig.

For example, 10 figs (640g) and 0.9 cup of mayonnaise (197g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:31 for fig to mayonnaise by weight.

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

A reasonable source of supplementary protein, milk is high in histidine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to fig.

A ratio of 10 figs (640g) and 0.5 cup of milk (113g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:18 for fig to milk by weight.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D