16 Complete Protein Pairings with Kit Kat

Summary:

• Kit kat is low in protein - about 2.7 grams per bar.
• In addition, kit kat provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.^[1]
• Kit kat pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. ^[2] More kit kat pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Kit Kat (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 bar of kit kat contains 2.7 grams of protein, or about 5% of recommended daily values. ^[1]

To get the adequate amount of protein with kit kat alone, you will need 18 bars of kit kat (770 grams) for an average female, or 22 bars of kit kat for males. ^[4] That's over 3980 calories. Pairing kit kat with a richer protein source is a good idea.

Full nutritional profile for kit kat
USDA Source: Candies, KIT KAT Wafer Bar

Macronutrients in 1 bar (42g) of kit kat:

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

To have adequate amounts of all nine essential amino acids with kit kat alone, you will have to eat 15 bars of kit kat (611 grams) for an average person. ^[2]

That's about 21% more kit kat to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 bar (42g) of kit kat:

1. Cauliflower
2. Carrots
3. Watermelon
4. Crimini Mushroom
5. Cranberry
6. Nutritional Yeast
7. Mango
8. Pumpkin Seeds
9. Dijon Mustard
10. Yellow Mustard
11. Black Beans
12. Kidney Beans

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

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

A ratio of 3.3 bars of kit kat (140g) and 14 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.01 for kit kat to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

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

For example, 3.3 bars of kit kat (140g) and 0.4 carrot (31g) make a complete amino acids profile. In fact, any ratio of more than 0.22:1 of carrot to kit kat will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Low in protein, watermelon is high in lysine, which is complementary to kit kat.

A ratio of 3.3 bars of kit kat (140g) and 0.3 cup of watermelon (53g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.38 to 1:0.12 for kit kat to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of kit kat.

For example, 2.5 bars of kit kat (105g) and 1.8 tablespoons of crimini mushroom (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:37 for kit kat to crimini mushroom by weight.

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

Low in protein, cranberry is high in lysine, which is complementary to kit kat.

A ratio of 2.5 bars of kit kat (105g) and 0.7 cup of cranberry (75g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:1.4 for kit kat to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of kit kat.

For example, 2.5 bars of kit kat (105g) and 0.2 teaspoon of nutritional yeast (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.01 for kit kat to nutritional yeast by weight.

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

Low in protein, mango is high in lysine, which is complementary to kit kat.

A ratio of 2.5 bars of kit kat (105g) and 0.1 mango (47g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.45 to 1:0.25 for kit kat to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of kit kat.

For example, 2.5 bars of kit kat (105g) and 0.6 tablespoon of pumpkin seeds (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:9 for kit kat to pumpkin seed by weight.

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

A great source of protein, dijon mustard is high in lysine, which is complementary to kit kat.

A ratio of 2.5 bars of kit kat (105g) and 0.3 tablespoon of dijon mustard (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:8 for kit kat to dijon mustard by weight.

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

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of kit kat.

For example, 2.5 bars of kit kat (105g) and 1 tablespoon of yellow mustard (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:0.6 for kit kat to yellow mustard by weight.

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

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to kit kat.

A ratio of 2.5 bars of kit kat (105g) and 0.6 tablespoon of black beans (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0.02 for kit kat to black bean by weight.

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

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of kit kat.

For example, 2.5 bars of kit kat (105g) and 0.7 tablespoon of kidney beans (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.02 for kit kat 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

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

A ratio of 2.5 bars of kit kat (105g) and 0.7 tablespoon of sour cream (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:32 for kit kat to sour cream by weight.

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

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

For example, 3.3 bars of kit kat (140g) and 1.4 tablespoons of caramel (29g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.21 to 1:0.06 for kit kat to caramel by weight.

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

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

A ratio of 3.3 bars of kit kat (140g) and 0.8 tablespoon of yogurt (12g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.32 for kit kat to yogurt by weight.

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

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

For example, 2.5 bars of kit kat (105g) and 0.7 tablespoon of milk (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:41 for kit kat to milk by weight.

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