16 Complete Protein Pairings with Kale

Summary:

  • Kale contains a moderate amount of protein - about 0.6 grams per cup.
  • However, kale provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Kale pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More kale 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 kale, and found both vegan and vegetarian pairings with kale 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 kale source

Amount of Protein in Kale

A decent source of supplementary protein, a single cup of kale contains 0.6 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with kale alone, you will need 82 cups of kale (1710 grams) for an average female, or 98 cups of kale for males. [4] That's about 599 calories, and a lot of kale! Supplementing kale with food higher in protein is a good idea.

Full nutritional profile for kale
USDA Source: Kale, raw

Macronutrients in 1 cup (21g) of kale:

% of RDV Amount
Calories
0.4% 7 kCal
Carbohydrates
0% -
Total fat
0.5% 0.3 grams
Protein
1.2% 0.6 grams

Essential Amino Acids in Kale

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

To have adequate amounts of all nine essential amino acids with kale alone, you will have to eat 141 cups of kale (2966 grams) for an average person. [2]

That's about 73% more kale to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (21g) of kale:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1.2% 0.613g
Histidine
5.7% 0.036g
Isoleucine
4.3% 0.037g
Leucine
2.3% 0.043g
Lysine
2.1% 0.037g
Methionine
0.7% 0.006g
Phenylalanine
2.1% 0.032g
Threonine
3.1% 0.028g
Tryptophan
2.8% 0.007g
Valine
3.1% 0.033g

More Complete Protein with Kale

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

Vegan 1. Brazil Nut and Kale


image of brazil nut
image of kale

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

A ratio of 5 cups of kale (105g) and 0.8 teaspoon of brazil nut (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for kale to brazil nut by weight.

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

Table of amino acids of 5 cup kale and 0.8 tsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
6.7% 3.4g
Histidine
30% 0.19g
Isoleucine
22.6% 0.19g
Leucine
12.7% 0.24g
Lysine
11.3% 0.19g
Methionine
6.3% 0.05g
Phenylalanine
11.5% 0.17g
Threonine
16.1% 0.15g
Tryptophan
15.2% 0.04g
Valine
16.9% 0.18g

Vegan 2. Pili Nut and Kale


image of pili nut
image of kale

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

For example, 5 cups of kale (105g) and 1.1 tablespoons of pili nut (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0 for kale to pili nut by weight.

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

Table of amino acids of 5 cup kale and 1.1 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
8% 4g
Histidine
32.1% 0.2g
Isoleucine
26.1% 0.22g
Leucine
15.4% 0.29g
Lysine
12.6% 0.21g
Methionine
7.4% 0.06g
Phenylalanine
13.4% 0.2g
Threonine
19.1% 0.17g
Tryptophan
20.3% 0.05g
Valine
20.9% 0.23g

Vegan 3. Chia Seeds and Kale


image of chia seeds
image of kale

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

A ratio of 5 cups of kale (105g) and 0.2 ounce of chia seeds (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:11 for kale to chia seed by weight.

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

Table of amino acids of 5 cup kale and 0.2 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
8% 4g
Histidine
33.6% 0.21g
Isoleucine
26.8% 0.23g
Leucine
15.6% 0.29g
Lysine
14% 0.24g
Methionine
7.5% 0.06g
Phenylalanine
14.5% 0.22g
Threonine
19.9% 0.18g
Tryptophan
23.9% 0.06g
Valine
20.6% 0.22g

Vegan 4. Sesame Seeds and Kale


image of sesame seeds
image of kale

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

For example, 5 cups of kale (105g) and 0.7 tablespoon of sesame seeds (7g) 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 kale to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

Table of amino acids of 5 cup kale and 0.7 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
8.3% 4.2g
Histidine
33.8% 0.21g
Isoleucine
26.9% 0.23g
Leucine
15.9% 0.3g
Lysine
12.8% 0.22g
Methionine
7.8% 0.07g
Phenylalanine
14.5% 0.22g
Threonine
20.4% 0.18g
Tryptophan
23.4% 0.06g
Valine
21.2% 0.23g

Vegan 5. Wild Rice and Kale


image of wild rice
image of kale

A reasonable source of supplementary protein, wild rice is high in methionine, which is complementary to kale.

A ratio of 5 cups of kale (105g) and 3.3 tablespoons of wild rice (34g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:0.04 for kale to wild rice by weight.

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

Table of amino acids of 5 cup kale and 3.3 tbsp wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
8.9% 4.4g
Histidine
34.3% 0.22g
Isoleucine
28% 0.24g
Leucine
16.4% 0.31g
Lysine
14.1% 0.24g
Methionine
8.3% 0.07g
Phenylalanine
15% 0.22g
Threonine
20.1% 0.18g
Tryptophan
20.6% 0.05g
Valine
22.8% 0.25g

Vegan 6. Hemp Seeds and Kale


image of hemp seeds
image of kale

Hemp seed is a great source of protein, and is high in methionine, complementing the profile of kale.

For example, 5 cups of kale (105g) and 0.4 tablespoon of hemp seeds (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0.01 for kale to hemp seed by weight.

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

Table of amino acids of 5 cup kale and 0.4 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
8.9% 4.4g
Histidine
35.4% 0.22g
Isoleucine
27.9% 0.24g
Leucine
16.4% 0.31g
Lysine
14% 0.24g
Methionine
8.3% 0.07g
Phenylalanine
14.8% 0.22g
Threonine
21.5% 0.19g
Tryptophan
20.4% 0.05g
Valine
22.7% 0.24g

Vegan 7. Poppy Seeds and Kale


image of poppy seeds
image of kale

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

A ratio of 5 cups of kale (105g) and 3.1 teaspoons of poppy seeds (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:17 for kale to poppy seed by weight.

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

Table of amino acids of 5 cup kale and 3.1 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
9.3% 4.6g
Histidine
35.2% 0.22g
Isoleucine
29.7% 0.26g
Leucine
17.5% 0.33g
Lysine
15.6% 0.27g
Methionine
8.7% 0.07g
Phenylalanine
15% 0.22g
Threonine
22% 0.2g
Tryptophan
20.3% 0.05g
Valine
24.4% 0.26g

Vegan 8. Hedge Mustard Seeds and Kale


image of hedge mustard seeds
image of kale

Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of kale.

For example, 5 cups of kale (105g) and 3.5 tablespoons of hedge mustard seeds (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:31 for kale 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 5 cup kale and 3.5 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
10% 5g
Histidine
37% 0.23g
Isoleucine
33.5% 0.29g
Leucine
21.9% 0.41g
Lysine
18.3% 0.31g
Methionine
9.4% 0.08g
Phenylalanine
16.9% 0.25g
Threonine
27.6% 0.25g
Tryptophan
30.6% 0.08g
Valine
26% 0.28g

Vegan 9. Nori and Kale


image of nori
image of kale

A reasonable source of supplementary protein, nori is high in methionine, which is complementary to kale.

A ratio of 5 cups of kale (105g) and 13.8 sheets of nori (36g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.34 to 1:0.6 for kale to nori by weight.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

Table of amino acids of 5 cup kale and 13.8 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
10.3% 5.2g
Histidine
36.7% 0.23g
Isoleucine
32.2% 0.28g
Leucine
20.9% 0.4g
Lysine
15.4% 0.26g
Methionine
9.6% 0.08g
Phenylalanine
17.2% 0.26g
Threonine
24.5% 0.22g
Tryptophan
20.1% 0.05g
Valine
28.8% 0.31g

Vegan 10. Chestnut and Kale


image of chestnut
image of kale

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

For example, 5 cups of kale (105g) and 0.5 cup of chestnut (77g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of chestnut to kale will be complete.

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

Table of amino acids of 5 cup kale and 0.5 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
11% 5.5g
Histidine
39.4% 0.25g
Isoleucine
32.5% 0.28g
Leucine
19% 0.36g
Lysine
19.2% 0.33g
Methionine
10.3% 0.09g
Phenylalanine
17.5% 0.26g
Threonine
24.9% 0.22g
Tryptophan
24.5% 0.06g
Valine
28.2% 0.3g

Vegan 11. White Rice and Kale


image of white rice
image of kale

A reasonable source of supplementary protein, white rice is high in methionine, which is complementary to kale.

A ratio of 5 cups of kale (105g) and 0.6 cup of white rice (105g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:0.05 for kale to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Table of amino acids of 5 cup kale and 0.6 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
11.1% 5.6g
Histidine
38% 0.24g
Isoleucine
34% 0.29g
Leucine
22.4% 0.42g
Lysine
16% 0.27g
Methionine
10.4% 0.09g
Phenylalanine
19.6% 0.29g
Threonine
25.2% 0.23g
Tryptophan
25.5% 0.07g
Valine
29.6% 0.32g

Vegan 12. Cornmeal and Kale


image of cornmeal
image of kale

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

For example, 5 cups of kale (105g) and 3.4 tablespoons of cornmeal (26g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.25 to 1:0 for kale to cornmeal by weight.

Full nutritional profile for cornmeal
USDA Source: Cornmeal, yellow (Navajo)

Table of amino acids of 5 cup kale and 3.4 tbsp cornmeal :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
11.2% 5.6g
Histidine
39.5% 0.25g
Isoleucine
32.5% 0.28g
Leucine
28.8% 0.54g
Lysine
15.3% 0.26g
Methionine
10.5% 0.09g
Phenylalanine
19.2% 0.29g
Threonine
24.1% 0.22g
Tryptophan
19.1% 0.05g
Valine
27.3% 0.29g

Vegetarian 13. Mayonnaise and Kale


image of mayonnaise
image of kale

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

A ratio of 5 cups of kale (105g) and 0.4 cup of mayonnaise (95g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of mayonnaise to kale will be complete.

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

Table of amino acids of 5 cup kale and 0.4 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
8% 4g
Histidine
32.6% 0.21g
Isoleucine
28.6% 0.25g
Leucine
16.2% 0.31g
Lysine
14.8% 0.25g
Methionine
7.4% 0.06g
Phenylalanine
14.2% 0.21g
Threonine
21.1% 0.19g
Tryptophan
20.4% 0.05g
Valine
22% 0.24g

Vegetarian 14. Sour Cream and Kale


image of sour cream
image of kale

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

For example, 5 cups of kale (105g) and 0.3 cup of sour cream (48g) make a complete amino acids profile. In fact, any ratio of more than 0.46:1 of sour cream to kale will be complete.

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

Table of amino acids of 5 cup kale and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
8.5% 4.2g
Histidine
35.7% 0.22g
Isoleucine
30.5% 0.26g
Leucine
19.6% 0.37g
Lysine
18.5% 0.32g
Methionine
7.9% 0.07g
Phenylalanine
15.6% 0.23g
Threonine
22.9% 0.21g
Tryptophan
21.9% 0.06g
Valine
24.1% 0.26g

Vegetarian 15. Caramel and Kale


image of caramel
image of kale

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

A ratio of 5 cups of kale (105g) and 0.3 cup of caramel (106g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:0.03 for kale to caramel by weight.

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

Table of amino acids of 5 cup kale and 0.3 cup caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
8.7% 4.4g
Histidine
35.4% 0.22g
Isoleucine
32.4% 0.28g
Leucine
19.5% 0.37g
Lysine
18% 0.31g
Methionine
8.1% 0.07g
Phenylalanine
15.6% 0.23g
Threonine
23.1% 0.21g
Tryptophan
14.1% 0.04g
Valine
25.1% 0.27g

Vegetarian 16. Egg and Kale


image of egg
image of kale

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

For example, 5 cups of kale (105g) and 0.2 egg (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:20 for kale to egg by weight.

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

Table of amino acids of 5 cup kale and 0.2 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
8.8% 4.4g
Histidine
33.8% 0.21g
Isoleucine
29.5% 0.25g
Leucine
17.4% 0.33g
Lysine
16.3% 0.28g
Methionine
8.2% 0.07g
Phenylalanine
15.3% 0.23g
Threonine
21.8% 0.2g
Tryptophan
20.9% 0.05g
Valine
23.8% 0.26g


Complete Protein Pairings

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