16 Complete Protein Pairings with Honey

Summary:

• Honey is low in protein - about 0.1 grams per tbsp.
• In addition, honey provides only 2 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, threonine and valine.^[1]
• Honey pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or lotus seeds to create a complete protein profile. ^[2] More honey pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Honey (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 tablespoon of honey contains 0.1 grams of protein, or about 0% of recommended daily values. ^[1]

To get the adequate amount of protein with honey alone, you will need 787 tablespoons of honey (16670 grams) for an average female, or 944 tablespoons of honey for males. ^[4] That's over 50670 calories, and a lot of honey! Pairing honey with a richer protein source is a good idea.

Full nutritional profile for honey
USDA Source: Honey

Macronutrients in 1 tbsp (21.188g) of honey:

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

To have adequate amounts of all nine essential amino acids with honey alone, you will have to eat 4059 tablespoons of honey (86000 grams) for an average person. ^[2]

That's about 416% more honey to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, threonine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tbsp (21.188g) of honey:

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

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

Low in protein, carrot is high in histidine, isoleucine, leucine, lysine, methionine, threonine and valine, which is complementary to honey.

A ratio of 10 tablespoons of honey (212g) and 2.2 carrots (159g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of carrot to honey will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

For example, 10 tablespoons of honey (212g) and 1.5 tablespoons of hedge mustard seeds (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:3 for honey to hedge mustard seed by weight.

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

A reasonable source of supplementary protein, pumpkin seed is high in histidine, isoleucine, leucine, lysine, methionine, threonine and valine, which is complementary to honey.

A ratio of 10 tablespoons of honey (212g) and 1.7 tablespoons of pumpkin seeds (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:3 for honey to pumpkin seed by weight.

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

Chia seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, threonine and valine, complementing the profile of honey.

For example, 10 tablespoons of honey (212g) and 0.2 ounce of chia seeds (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:2.5 for honey to chia seed by weight.

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

A reasonable source of supplementary protein, lotus seed is high in histidine, isoleucine, leucine, lysine, methionine, threonine and valine, which is complementary to honey.

A ratio of 10 tablespoons of honey (212g) and 1.3 cups of lotus seeds (41g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.19 to 1:19 for honey to lotus seed by weight.

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

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

For example, 10 tablespoons of honey (212g) and 0.5 tablespoon of spirulina (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:1.7 for honey to spirulina by weight.

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

A reasonable source of supplementary protein, crimini mushroom is high in histidine, isoleucine, leucine, lysine, methionine, threonine and valine, which is complementary to honey.

A ratio of 5 tablespoons of honey (106g) and 1.7 cups of crimini mushroom (150g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of crimini mushroom to honey will be complete.

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

Dijon mustard is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, threonine and valine, complementing the profile of honey.

For example, 10 tablespoons of honey (212g) and 2.1 tablespoons of dijon mustard (12g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:6 for honey to dijon mustard by weight.

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

A reasonable source of supplementary protein, spinach is high in histidine, isoleucine, leucine, lysine, methionine, threonine and valine, which is complementary to honey.

A ratio of 10 tablespoons of honey (212g) and 3.8 cups of spinach (114g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of spinach to honey will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Poppy seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, threonine and valine, complementing the profile of honey.

For example, 10 tablespoons of honey (212g) and 3 teaspoons of poppy seeds (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:4 for honey to poppy seed by weight.

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

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

A ratio of 10 tablespoons of honey (212g) and 2.8 tablespoons of pistachio (21g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:10 for honey to pistachio by weight.

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

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

For example, 10 tablespoons of honey (212g) and 1.7 tablespoons of sour cream (21g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:10 for honey to sour cream by weight.

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

Low in protein, caramel is high in histidine, isoleucine, leucine, lysine, methionine, threonine and valine, which is complementary to honey.

A ratio of 10 tablespoons of honey (212g) and 2.2 tablespoons of caramel (46g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.22 to 1:0 for honey to caramel by weight.

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

Mayonnaise is low in protein, and is high in histidine, isoleucine, leucine, lysine, methionine, threonine and valine, complementing the profile of honey.

For example, 10 tablespoons of honey (212g) and 0.3 cup of mayonnaise (64g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.3 to 1:30 for honey to mayonnaise by weight.

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

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

A ratio of 10 tablespoons of honey (212g) and 1.4 tablespoons of yogurt (22g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0 for honey to yogurt by weight.

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