16 Complete Protein Pairings with Kiwi

Summary:

  • Kiwi is low in protein - about 0.8 grams per fruit.
  • In addition, kiwi provides only 8 of the 9 essential amino acids sufficiently - it is a little low on leucine.[1]
  • Kiwi pairs well with cornstarch, cornmeal, tortilla, cranberry or carrots to create a complete protein profile. [2] More kiwi 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 kiwi, and found both vegan and vegetarian pairings with kiwi 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 kiwi source

Amount of Protein in Kiwi

Relatively low in protein, a single kiwi contains 0.8 grams of protein, or about 2% of recommended daily values. [1]

To get the adequate amount of protein with kiwi alone, you will need 64 kiwi (4390 grams) for an average female, or 76 kiwi for males. [4] That's over 2680 calories, and a lot of kiwi! Pairing kiwi with a richer protein source is a good idea.

Full nutritional profile for kiwi
USDA Source: Kiwifruit, green, raw

Macronutrients in 1 fruit (69g) of kiwi:

% of RDV Amount
Calories
2.1% 42 kCal
Carbohydrates
0% -
Total fat
0.6% 0.4 grams
Protein
1.6% 0.8 grams

Essential Amino Acids in Kiwi

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

To have adequate amounts of all nine essential amino acids with kiwi alone, you will have to eat 52 kiwi (3583 grams) for an average person. [2]

That's about 18% more kiwi to compensate for the lack of leucine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 fruit (69g) of kiwi:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1.6% 0.787g
Histidine
3% 0.019g
Isoleucine
4.1% 0.035g
Leucine
2.4% 0.046g
Lysine
2.5% 0.042g
Methionine
1.9% 0.017g
Phenylalanine
2% 0.03g
Threonine
3.6% 0.032g
Tryptophan
4% 0.01g
Valine
3.6% 0.039g

More Complete Protein with Kiwi

Top vegan pairings with kiwi include:
  1. Cornstarch
  2. Cornmeal
  3. Tortilla
  4. Cranberry
  5. Carrots
  6. Breadfruit Seeds
  7. Yellow Corn
  8. Hedge Mustard Seeds
  9. Black Pepper
  10. Tofu
  11. Oregano
  12. Nori
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with kiwi. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Mayonnaise

Vegan 1. Cornstarch and Kiwi


image of cornstarch
image of kiwi

Low in protein, cornstarch is high in leucine, which is complementary to kiwi.

A ratio of 10 kiwi (690g) and 5.3 tablespoons of cornstarch (42g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.09 for kiwi to cornstarch by weight.

Full nutritional profile for cornstarch
USDA Source: Cornstarch

Table of amino acids of 10 fruit kiwi and 5.3 tbsp cornstarch :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
16% 8g
Histidine
30.1% 0.19g
Isoleucine
41.4% 0.36g
Leucine
24.9% 0.47g
Lysine
24.8% 0.42g
Methionine
19.6% 0.17g
Phenylalanine
20.7% 0.31g
Threonine
36.5% 0.33g
Tryptophan
40% 0.1g
Valine
37% 0.4g

Vegan 2. Cornmeal and Kiwi


image of cornmeal
image of kiwi

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

For example, 10 kiwi (690g) and 0.5 teaspoon of cornmeal (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for kiwi to cornmeal by weight.

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

Table of amino acids of 10 fruit kiwi and 0.5 tsp cornmeal :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
16% 8g
Histidine
30.1% 0.19g
Isoleucine
41.5% 0.36g
Leucine
24.9% 0.47g
Lysine
24.8% 0.42g
Methionine
19.6% 0.17g
Phenylalanine
20.8% 0.31g
Threonine
36.5% 0.33g
Tryptophan
40.1% 0.1g
Valine
37% 0.4g

Vegan 3. Tortilla and Kiwi


image of tortilla
image of kiwi

A reasonable source of supplementary protein, tortilla is high in leucine, which is complementary to kiwi.

A ratio of 10 kiwi (690g) and 0.1 tortilla (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for kiwi to tortilla by weight.

Full nutritional profile for tortilla
USDA Source: Tortillas, ready-to-bake or -fry, corn

Table of amino acids of 10 fruit kiwi and 0.1 tortilla tortilla :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
16% 8g
Histidine
30.2% 0.19g
Isoleucine
41.5% 0.36g
Leucine
25% 0.47g
Lysine
24.8% 0.42g
Methionine
19.6% 0.17g
Phenylalanine
20.8% 0.31g
Threonine
36.6% 0.33g
Tryptophan
40.2% 0.1g
Valine
37.1% 0.4g

Vegan 4. Cranberry and Kiwi


image of cranberry
image of kiwi

Cranberry is low in protein, and is high in leucine, complementing the profile of kiwi.

For example, 10 kiwi (690g) and 0.3 cup of cranberry (34g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0 for kiwi to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 10 fruit kiwi and 0.3 cup cranberry :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
16% 8g
Histidine
30.5% 0.19g
Isoleucine
42.2% 0.36g
Leucine
25% 0.47g
Lysine
25.4% 0.43g
Methionine
19.4% 0.17g
Phenylalanine
21.2% 0.32g
Threonine
37.1% 0.33g
Tryptophan
40.2% 0.1g
Valine
37.8% 0.41g

Vegan 5. Carrots and Kiwi


image of carrots
image of kiwi

Low in protein, carrot is high in leucine, which is complementary to kiwi.

A ratio of 10 kiwi (690g) and 0.3 carrot (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:2.7 for kiwi to carrot by weight.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 10 fruit kiwi and 0.3 large carrots :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
16.1% 8g
Histidine
30.8% 0.19g
Isoleucine
42.6% 0.37g
Leucine
25.1% 0.47g
Lysine
25.7% 0.44g
Methionine
19.7% 0.17g
Phenylalanine
21.1% 0.31g
Threonine
40% 0.36g
Tryptophan
40.7% 0.11g
Valine
37.6% 0.41g

Vegan 6. Breadfruit Seeds and Kiwi


image of breadfruit seeds
image of kiwi

Breadfruit seed is a reasonable source of supplementary protein, and is high in leucine, complementing the profile of kiwi.

For example, 10 kiwi (690g) and 0.6 teaspoon of breadfruit seeds (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for kiwi to breadfruit seed by weight.

Full nutritional profile for breadfruit seeds
USDA Source: Seeds, breadnut tree seeds, dried

Table of amino acids of 10 fruit kiwi and 0.6 tsp breadfruit seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16.1% 8g
Histidine
30% 0.19g
Isoleucine
42.1% 0.36g
Leucine
25.1% 0.47g
Lysine
25.1% 0.43g
Methionine
19.4% 0.17g
Phenylalanine
20.9% 0.31g
Threonine
36.8% 0.33g
Tryptophan
41.7% 0.11g
Valine
38% 0.41g

Vegan 7. Yellow Corn and Kiwi


image of yellow corn
image of kiwi

A reasonable source of supplementary protein, yellow corn is high in leucine, which is complementary to kiwi.

A ratio of 10 kiwi (690g) and 0.1 ear of yellow corn (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for kiwi to yellow corn by weight.

Full nutritional profile for yellow corn
USDA Source: Corn, sweet, yellow, cooked, boiled, drained, without salt

Table of amino acids of 10 fruit kiwi and 0.1 ear yellow corn :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
16.1% 8.1g
Histidine
30.4% 0.19g
Isoleucine
41.8% 0.36g
Leucine
25.2% 0.48g
Lysine
25.1% 0.43g
Methionine
19.7% 0.17g
Phenylalanine
21% 0.31g
Threonine
36.9% 0.33g
Tryptophan
40.3% 0.1g
Valine
37.4% 0.4g

Vegan 8. Hedge Mustard Seeds and Kiwi


image of hedge mustard seeds
image of kiwi

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

For example, 10 kiwi (690g) and 1.1 teaspoons of hedge mustard seeds (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0.25 for kiwi 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 10 fruit kiwi and 1.1 tsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
16.1% 8.1g
Histidine
30.4% 0.19g
Isoleucine
42.2% 0.36g
Leucine
25.2% 0.48g
Lysine
25.4% 0.43g
Methionine
19.9% 0.17g
Phenylalanine
21% 0.31g
Threonine
37.3% 0.34g
Tryptophan
41.5% 0.11g
Valine
37.5% 0.41g

Vegan 9. Black Pepper and Kiwi


image of black pepper
image of kiwi

A reasonable source of supplementary protein, black pepper is high in leucine, which is complementary to kiwi.

A ratio of 10 kiwi (690g) and 1 teaspoon of black pepper (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for kiwi to black pepper by weight.

Full nutritional profile for black pepper
USDA Source: Spices, pepper, black

Table of amino acids of 10 fruit kiwi and 1 tsp black pepper :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
16.2% 8.1g
Histidine
30.1% 0.19g
Isoleucine
41.8% 0.36g
Leucine
25.3% 0.48g
Lysine
24.9% 0.43g
Methionine
19.5% 0.17g
Phenylalanine
21% 0.31g
Threonine
36.6% 0.33g
Tryptophan
40.3% 0.1g
Valine
37.5% 0.41g

Vegan 10. Tofu and Kiwi


image of tofu
image of kiwi

Tofu is a reasonable source of supplementary protein, and is high in leucine, complementing the profile of kiwi.

For example, 10 kiwi (690g) and 0.7 teaspoon of tofu (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for kiwi to tofu by weight.

Full nutritional profile for tofu
USDA Source: Tofu, raw, regular, prepared with calcium sulfate

Table of amino acids of 10 fruit kiwi and 0.7 tsp tofu :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
16.3% 8.2g
Histidine
30.9% 0.19g
Isoleucine
42.8% 0.37g
Leucine
25.5% 0.48g
Lysine
25.6% 0.44g
Methionine
19.7% 0.17g
Phenylalanine
21.4% 0.32g
Threonine
37.7% 0.34g
Tryptophan
41.5% 0.11g
Valine
38% 0.41g

Vegan 11. Oregano and Kiwi


image of oregano
image of kiwi

A reasonable source of supplementary protein, oregano is high in leucine, which is complementary to kiwi.

A ratio of 10 kiwi (690g) and 3.5 teaspoons of oregano (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.01 for kiwi to oregano by weight.

Full nutritional profile for oregano
USDA Source: Spices, oregano, dried

Table of amino acids of 10 fruit kiwi and 3.5 tsp oregano :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
30.4% 0.19g
Isoleucine
42.7% 0.37g
Leucine
25.5% 0.48g
Lysine
25.6% 0.44g
Methionine
19.8% 0.17g
Phenylalanine
21.4% 0.32g
Threonine
37.3% 0.34g
Tryptophan
42.6% 0.11g
Valine
38.3% 0.41g

Vegan 12. Nori and Kiwi


image of nori
image of kiwi

Nori is a reasonable source of supplementary protein, and is high in leucine, complementing the profile of kiwi.

For example, 10 kiwi (690g) and 2.1 sheets of nori (6g) 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 kiwi to nori by weight.

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

Table of amino acids of 10 fruit kiwi and 2.1 sheet nori :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
30.8% 0.19g
Isoleucine
42.6% 0.37g
Leucine
25.6% 0.48g
Lysine
25.3% 0.43g
Methionine
20.2% 0.17g
Phenylalanine
21.4% 0.32g
Threonine
37.5% 0.34g
Tryptophan
40.7% 0.11g
Valine
38.5% 0.42g

Vegetarian 13. Sour Cream and Kiwi


image of sour cream
image of kiwi

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

A ratio of 10 kiwi (690g) and 1.2 teaspoons of sour cream (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.7 for kiwi to sour cream by weight.

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

Table of amino acids of 10 fruit kiwi and 1.2 tsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16% 8g
Histidine
30.3% 0.19g
Isoleucine
41.9% 0.36g
Leucine
24.9% 0.47g
Lysine
25.4% 0.43g
Methionine
19.7% 0.17g
Phenylalanine
20.9% 0.31g
Threonine
36.8% 0.33g
Tryptophan
40.6% 0.11g
Valine
37.3% 0.4g

Vegetarian 14. Caramel and Kiwi


image of caramel
image of kiwi

Caramel is low in protein, and is high in leucine, complementing the profile of kiwi.

For example, 10 kiwi (690g) and 0.6 tablespoon of caramel (12g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for kiwi to caramel by weight.

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

Table of amino acids of 10 fruit kiwi and 0.6 tbsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
16% 8g
Histidine
30.3% 0.19g
Isoleucine
42.2% 0.36g
Leucine
25% 0.47g
Lysine
25.4% 0.44g
Methionine
19.8% 0.17g
Phenylalanine
21% 0.31g
Threonine
36.9% 0.33g
Tryptophan
39.8% 0.1g
Valine
37.5% 0.41g

Vegetarian 15. Yogurt and Kiwi


image of yogurt
image of kiwi

A reasonable source of supplementary protein, yogurt is high in leucine, which is complementary to kiwi.

A ratio of 10 kiwi (690g) and 1.2 teaspoons of yogurt (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for kiwi to yogurt by weight.

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

Table of amino acids of 10 fruit kiwi and 1.2 tsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
16.2% 8.1g
Histidine
30.4% 0.19g
Isoleucine
42.2% 0.36g
Leucine
25.2% 0.48g
Lysine
25.7% 0.44g
Methionine
20% 0.17g
Phenylalanine
21.1% 0.32g
Threonine
37% 0.33g
Tryptophan
40.3% 0.1g
Valine
38% 0.41g

Vegetarian 16. Mayonnaise and Kiwi


image of mayonnaise
image of kiwi

Mayonnaise is low in protein, and is high in leucine, complementing the profile of kiwi.

For example, 10 kiwi (690g) and 1.7 tablespoons of mayonnaise (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:3 for kiwi to mayonnaise by weight.

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

Table of amino acids of 10 fruit kiwi and 1.7 tbsp mayonnaise :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
16.2% 8.1g
Histidine
30.5% 0.19g
Isoleucine
42.6% 0.37g
Leucine
25.2% 0.48g
Lysine
25.6% 0.44g
Methionine
20.2% 0.17g
Phenylalanine
21.3% 0.32g
Threonine
37.4% 0.34g
Tryptophan
41.3% 0.11g
Valine
38% 0.41g


Complete Protein Pairings

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