16 Complete Protein Pairings with Jackfruit

Summary:

  • Jackfruit is low in protein - about 2.8 grams per cup.
  • In addition, jackfruit provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Jackfruit pairs well with cauliflower, carrots, crimini mushroom, cranberry or nutritional yeast to create a complete protein profile. [2] More jackfruit 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 jackfruit, and found both vegan and vegetarian pairings with jackfruit 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 jackfruit source

Amount of Protein in Jackfruit

Relatively low in protein, a single cup of jackfruit contains 2.8 grams of protein, or about 6% of recommended daily values. [1]

To get the adequate amount of protein with jackfruit alone, you will need 18 cups of jackfruit (2910 grams) for an average female, or 21 cups of jackfruit for males. [4] That's over 2760 calories, and a lot of jackfruit! Pairing jackfruit with a richer protein source is a good idea.

Full nutritional profile for jackfruit
USDA Source: Jackfruit, raw

Macronutrients in 1 cup (165g) of jackfruit:

% of RDV Amount
Calories
7.8% 157 kCal
Carbohydrates
0% -
Total fat
1.7% 1.1 grams
Protein
5.7% 2.8 grams

Essential Amino Acids in Jackfruit

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

To have adequate amounts of all nine essential amino acids with jackfruit alone, you will have to eat 17 cups of jackfruit (2865 grams) for an average person. [2]

That's about 2% more jackfruit to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (165g) of jackfruit:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
5.7% 2.838g
Histidine
8.9% 0.056g
Isoleucine
13.2% 0.114g
Leucine
9% 0.17g
Lysine
6.7% 0.114g
Methionine
6.5% 0.056g
Phenylalanine
5.8% 0.086g
Threonine
15.8% 0.142g
Tryptophan
21.6% 0.056g
Valine
13.1% 0.142g

More Complete Protein with Jackfruit

Top vegan pairings with jackfruit include:
  1. Cauliflower
  2. Carrots
  3. Crimini Mushroom
  4. Cranberry
  5. Nutritional Yeast
  6. Mango
  7. Pumpkin Seeds
  8. Dijon Mustard
  9. Yellow Mustard
  10. Black Beans
  11. Kidney Beans
  12. Lentils
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with jackfruit. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Jackfruit


image of cauliflower
image of jackfruit

Low in protein, cauliflower is high in lysine, which is complementary to jackfruit.

A ratio of 2 cups of jackfruit (330g) and 21.4 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0 for jackfruit to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 2 cup jackfruit and 21.4 grams cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
19.7% 0.12g
Isoleucine
28.2% 0.24g
Leucine
19.2% 0.36g
Lysine
16% 0.27g
Methionine
13.5% 0.12g
Phenylalanine
12.5% 0.19g
Threonine
33.3% 0.3g
Tryptophan
44.8% 0.12g
Valine
28.8% 0.31g

Vegan 2. Carrots and Jackfruit


image of carrots
image of jackfruit

Carrot is low in protein, and is high in lysine, complementing the profile of jackfruit.

For example, 2 cups of jackfruit (330g) and 0.7 carrot (47g) make a complete amino acids profile. In fact, any ratio of more than 0.14:1 of carrot to jackfruit will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2 cup jackfruit and 0.7 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
20.8% 0.13g
Isoleucine
30.7% 0.26g
Leucine
20.5% 0.39g
Lysine
16.1% 0.28g
Methionine
14.1% 0.12g
Phenylalanine
13.5% 0.2g
Threonine
41.6% 0.37g
Tryptophan
45.3% 0.12g
Valine
29.3% 0.32g

Vegan 3. Crimini Mushroom and Jackfruit


image of crimini mushroom
image of jackfruit

A reasonable source of supplementary protein, crimini mushroom is high in lysine, which is complementary to jackfruit.

A ratio of 2 cups of jackfruit (330g) and 3.7 tablespoons of crimini mushroom (20g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:30 for jackfruit to crimini mushroom by weight.

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

Table of amino acids of 2 cup jackfruit and 3.7 tbsp crimini mushroom :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
19.9% 0.13g
Isoleucine
28.8% 0.25g
Leucine
19.6% 0.37g
Lysine
16.3% 0.28g
Methionine
14.2% 0.12g
Phenylalanine
12.8% 0.19g
Threonine
34.1% 0.31g
Tryptophan
47.5% 0.12g
Valine
28.4% 0.31g

Vegan 4. Cranberry and Jackfruit


image of cranberry
image of jackfruit

Cranberry is low in protein, and is high in lysine, complementing the profile of jackfruit.

For example, 2 cups of jackfruit (330g) and 1.4 cups of cranberry (153g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.46 to 1:0.5 for jackfruit to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 2 cup jackfruit and 1.4 cup cranberry :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
12.8% 6.4g
Histidine
22.2% 0.14g
Isoleucine
32.3% 0.28g
Leucine
22.3% 0.42g
Lysine
16.8% 0.29g
Methionine
13.6% 0.12g
Phenylalanine
15.2% 0.23g
Threonine
36.3% 0.33g
Tryptophan
44.9% 0.12g
Valine
32.6% 0.35g

Vegan 5. Nutritional Yeast and Jackfruit


image of nutritional yeast
image of jackfruit

A great source of protein, nutritional yeast is high in lysine, which is complementary to jackfruit.

A ratio of 2 cups of jackfruit (330g) and 0.5 teaspoon of nutritional yeast (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for jackfruit to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Table of amino acids of 2 cup jackfruit and 0.5 tsp nutritional yeast :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
12.9% 6.5g
Histidine
20.6% 0.13g
Isoleucine
30.7% 0.26g
Leucine
20.9% 0.4g
Lysine
17% 0.29g
Methionine
14.4% 0.12g
Phenylalanine
13.8% 0.21g
Threonine
35.8% 0.32g
Tryptophan
47.2% 0.12g
Valine
30.4% 0.33g

Vegan 6. Mango and Jackfruit


image of mango
image of jackfruit

Mango is low in protein, and is high in lysine, complementing the profile of jackfruit.

For example, 2 cups of jackfruit (330g) and 0.3 mango (96g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.29 to 1:0.09 for jackfruit to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 2 cup jackfruit and 0.3 fruit mango :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
12.9% 6.5g
Histidine
20.7% 0.13g
Isoleucine
29.7% 0.26g
Leucine
20.5% 0.39g
Lysine
17% 0.29g
Methionine
13.9% 0.12g
Phenylalanine
13.3% 0.2g
Threonine
34.8% 0.31g
Tryptophan
48% 0.12g
Valine
30% 0.32g

Vegan 7. Pumpkin Seeds and Jackfruit


image of pumpkin seeds
image of jackfruit

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

A ratio of 2 cups of jackfruit (330g) and 1.3 tablespoons of pumpkin seeds (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:8 for jackfruit 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 2 cup jackfruit and 1.3 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
13.2% 6.6g
Histidine
22% 0.14g
Isoleucine
32.1% 0.28g
Leucine
22.2% 0.42g
Lysine
17.4% 0.3g
Methionine
15.5% 0.13g
Phenylalanine
14.7% 0.22g
Threonine
35.4% 0.32g
Tryptophan
49.5% 0.13g
Valine
33.3% 0.36g

Vegan 8. Dijon Mustard and Jackfruit


image of dijon mustard
image of jackfruit

Dijon mustard is a great source of protein, and is high in lysine, complementing the profile of jackfruit.

For example, 2 cups of jackfruit (330g) and 0.7 tablespoon of dijon mustard (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:6 for jackfruit to dijon mustard by weight.

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

Table of amino acids of 2 cup jackfruit and 0.7 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
23.6% 0.15g
Isoleucine
32.2% 0.28g
Leucine
22.6% 0.43g
Lysine
17.8% 0.3g
Methionine
15.4% 0.13g
Phenylalanine
14.8% 0.22g
Threonine
35.4% 0.32g
Tryptophan
47.3% 0.12g
Valine
32.1% 0.35g

Vegan 9. Yellow Mustard and Jackfruit


image of yellow mustard
image of jackfruit

A reasonable source of supplementary protein, yellow mustard is high in lysine, which is complementary to jackfruit.

A ratio of 2 cups of jackfruit (330g) and 1.9 tablespoons of yellow mustard (29g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0.9 for jackfruit to yellow mustard by weight.

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

Table of amino acids of 2 cup jackfruit and 1.9 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
23.3% 0.15g
Isoleucine
31.4% 0.27g
Leucine
22.5% 0.43g
Lysine
17.8% 0.3g
Methionine
15.6% 0.13g
Phenylalanine
14.7% 0.22g
Threonine
37% 0.33g
Tryptophan
44.2% 0.11g
Valine
31.4% 0.34g

Vegan 10. Black Beans and Jackfruit


image of black beans
image of jackfruit

Black bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of jackfruit.

For example, 2 cups of jackfruit (330g) and 1.2 tablespoons of black beans (19g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.01 for jackfruit to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Table of amino acids of 2 cup jackfruit and 1.2 tbsp black beans :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
22.7% 0.14g
Isoleucine
32.6% 0.28g
Leucine
23% 0.43g
Lysine
17.9% 0.31g
Methionine
14.8% 0.13g
Phenylalanine
16% 0.24g
Threonine
36.1% 0.33g
Tryptophan
48.3% 0.13g
Valine
32.3% 0.35g

Vegan 11. Kidney Beans and Jackfruit


image of kidney beans
image of jackfruit

A reasonable source of supplementary protein, kidney bean is high in lysine, which is complementary to jackfruit.

A ratio of 2 cups of jackfruit (330g) and 1.4 tablespoons of kidney beans (14g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0.01 for jackfruit to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Table of amino acids of 2 cup jackfruit and 1.4 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
22.7% 0.14g
Isoleucine
32.6% 0.28g
Leucine
23% 0.43g
Lysine
17.9% 0.31g
Methionine
14.8% 0.13g
Phenylalanine
16% 0.24g
Threonine
36.1% 0.32g
Tryptophan
48.3% 0.13g
Valine
32.3% 0.35g

Vegan 12. Lentils and Jackfruit


image of lentils
image of jackfruit

Lentil is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of jackfruit.

For example, 2 cups of jackfruit (330g) and 1 tablespoon of lentils (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0 for jackfruit to lentil by weight.

Full nutritional profile for lentils
USDA Source: Lentils, mature seeds, cooked, boiled, without salt

Table of amino acids of 2 cup jackfruit and 1 tbsp lentils :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
22.9% 0.14g
Isoleucine
32.1% 0.28g
Leucine
22.3% 0.42g
Lysine
17.9% 0.31g
Methionine
14.2% 0.12g
Phenylalanine
15.3% 0.23g
Threonine
36% 0.32g
Tryptophan
47.1% 0.12g
Valine
31.5% 0.34g

Vegetarian 13. Sour Cream and Jackfruit


image of sour cream
image of jackfruit

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to jackfruit.

A ratio of 2 cups of jackfruit (330g) and 1.4 tablespoons of sour cream (17g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:26 for jackfruit to sour cream by weight.

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

Table of amino acids of 2 cup jackfruit and 1.4 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
20.3% 0.13g
Isoleucine
29.7% 0.26g
Leucine
20.9% 0.39g
Lysine
16% 0.27g
Methionine
14.6% 0.13g
Phenylalanine
13.3% 0.2g
Threonine
34.2% 0.31g
Tryptophan
45.9% 0.12g
Valine
29.3% 0.32g

Vegetarian 14. Caramel and Jackfruit


image of caramel
image of jackfruit

Caramel is low in protein, and is high in lysine, complementing the profile of jackfruit.

For example, 2 cups of jackfruit (330g) and 2.2 tablespoons of caramel (45g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:0.11 for jackfruit to caramel by weight.

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

Table of amino acids of 2 cup jackfruit and 2.2 tbsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
20.7% 0.13g
Isoleucine
31.1% 0.27g
Leucine
21.4% 0.4g
Lysine
16.4% 0.28g
Methionine
15% 0.13g
Phenylalanine
13.7% 0.2g
Threonine
34.8% 0.31g
Tryptophan
43.2% 0.11g
Valine
30.3% 0.33g

Vegetarian 15. Yogurt and Jackfruit


image of yogurt
image of jackfruit

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to jackfruit.

A ratio of 2 cups of jackfruit (330g) and 1.2 tablespoons of yogurt (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.6 for jackfruit to yogurt by weight.

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

Table of amino acids of 2 cup jackfruit and 1.2 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12.6% 6.3g
Histidine
20.3% 0.13g
Isoleucine
30.5% 0.26g
Leucine
21.3% 0.4g
Lysine
16.6% 0.28g
Methionine
15.2% 0.13g
Phenylalanine
13.8% 0.21g
Threonine
34.4% 0.31g
Tryptophan
44.6% 0.12g
Valine
31.1% 0.34g

Vegetarian 16. Milk and Jackfruit


image of milk
image of jackfruit

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of jackfruit.

For example, 2 cups of jackfruit (330g) and 1.4 tablespoons of milk (22g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:33 for jackfruit to milk by weight.

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

Table of amino acids of 2 cup jackfruit and 1.4 tbsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
12.8% 6.4g
Histidine
21.3% 0.13g
Isoleucine
30.8% 0.27g
Leucine
21.6% 0.41g
Lysine
16.9% 0.29g
Methionine
15.3% 0.13g
Phenylalanine
14% 0.21g
Threonine
35% 0.31g
Tryptophan
46.7% 0.12g
Valine
30.7% 0.33g


Complete Protein Pairings

Food item missing
Go

Recent