16 Complete Protein Pairings with Macadamia Nut

Summary:

  • Macadamia nut is low in protein - about 10.3 grams per cup.
  • In addition, macadamia nut provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and methionine.[1]
  • Macadamia nut pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or hedge mustard seeds to create a complete protein profile. [2] More macadamia nut 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 macadamia nut, and found both vegan and vegetarian pairings with macadamia nut 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 macadamia nut source

Amount of Protein in Macadamia Nut

Relatively low in protein, a single cup of macadamia nut contains 10.3 grams of protein, or about 21% of recommended daily values. [1]

To get the adequate amount of protein with macadamia nut alone, you will need 4.9 cups of macadamia nut (640 grams) for an average female, or 5.8 cups of macadamia nut for males. [4] That's over 4610 calories. Pairing macadamia nut with a richer protein source is a good idea.

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

Macronutrients in 1 cup (132g) of macadamia nut:

% of RDV Amount
Calories
47.4% 948 kCal
Carbohydrates
0% -
Total fat
156.9% 100.4 grams
Protein
20.6% 10.3 grams

Essential Amino Acids in Macadamia Nut

Proportionally, macadamia nut does contain abundant amounts of 7 out of the nine essential amino acids. However, macadamia nut is a little short on lysine and methionine.[1]

To have adequate amounts of all nine essential amino acids with macadamia nut alone, you will have to eat 72 cups of macadamia nut (9500 grams) for an average person. [2]

That's about 1384% more macadamia nut to compensate for the lack of lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (132g) of macadamia nut:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
20.6% 10.283g
Histidine
40.2% 0.253g
Isoleucine
47.4% 0.408g
Leucine
41.3% 0.781g
Lysine
1.4% 0.024g
Methionine
3.5% 0.03g
Phenylalanine
57.9% 0.863g
Threonine
53.4% 0.48g
Tryptophan
33.5% 0.087g
Valine
43.6% 0.471g

More Complete Protein with Macadamia Nut

Top vegan pairings with macadamia nut include:
  1. Carrots
  2. Crimini Mushroom
  3. Pumpkin Seeds
  4. Chia Seeds
  5. Hedge Mustard Seeds
  6. Dijon Mustard
  7. Avocado
  8. Wheat Germ
  9. Chestnut
  10. Lotus Seeds
  11. Poppy Seeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with macadamia nut. These include:
  1. Sour Cream
  2. Yogurt
  3. Mayonnaise
  4. Milk

Vegan 1. Carrots and Macadamia Nut


image of carrots
image of macadamia nut

Low in protein, carrot is high in lysine and methionine, which is complementary to macadamia nut.

A ratio of 1.3 tablespoons of macadamia nut (11g) and 3 carrots (214g) creates a complete protein profile. In fact, any ratio of more than 20:1 of carrot to macadamia nut will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.3 tbsp macadamia nut and 3 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.6% 2.8g
Histidine
16.8% 0.11g
Isoleucine
23% 0.2g
Leucine
14.9% 0.28g
Lysine
12.7% 0.22g
Methionine
5.3% 0.05g
Phenylalanine
13.4% 0.2g
Threonine
49.7% 0.45g
Tryptophan
12.6% 0.03g
Valine
17.2% 0.19g

Vegan 2. Crimini Mushroom and Macadamia Nut


image of crimini mushroom
image of macadamia nut

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of macadamia nut.

For example, 2 tablespoons of macadamia nut (17g) and 2.4 cups of crimini mushroom (212g) make a complete amino acids profile. In fact, any ratio of more than 13:1 of crimini mushroom to macadamia nut will be complete.

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

Table of amino acids of 2 tbsp macadamia nut and 2.4 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.2% 6.6g
Histidine
27.5% 0.17g
Isoleucine
30.3% 0.26g
Leucine
22.3% 0.42g
Lysine
31.4% 0.54g
Methionine
12.3% 0.11g
Phenylalanine
21% 0.31g
Threonine
33.3% 0.3g
Tryptophan
49.8% 0.13g
Valine
28% 0.3g

Vegan 3. Pumpkin Seeds and Macadamia Nut


image of pumpkin seeds
image of macadamia nut

A reasonable source of supplementary protein, pumpkin seed is high in lysine and methionine, which is complementary to macadamia nut.

A ratio of 0.3 cup of macadamia nut (33g) and 0.4 cup of pumpkin seeds (28g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of pumpkin seed to macadamia nut will be complete.

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

Table of amino acids of 0.3 cup macadamia nut and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
15.6% 7.8g
Histidine
33.1% 0.21g
Isoleucine
43.1% 0.37g
Leucine
33.7% 0.64g
Lysine
23.1% 0.4g
Methionine
14.5% 0.12g
Phenylalanine
31.9% 0.48g
Threonine
34.7% 0.31g
Tryptophan
43.7% 0.11g
Valine
49.7% 0.54g

Vegan 4. Chia Seeds and Macadamia Nut


image of chia seeds
image of macadamia nut

Chia seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of macadamia nut.

For example, 2.2 tablespoons of macadamia nut (18g) and 1 ounce of chia seeds (27g) make a complete amino acids profile. In fact, any ratio of more than 1.5:1 of chia seed to macadamia nut will be complete.

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

Table of amino acids of 2.2 tbsp macadamia nut and 1 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
11.7% 5.9g
Histidine
28.3% 0.18g
Isoleucine
31.6% 0.27g
Leucine
25.3% 0.48g
Lysine
15.5% 0.26g
Methionine
19% 0.16g
Phenylalanine
26.3% 0.39g
Threonine
28.6% 0.26g
Tryptophan
49.9% 0.13g
Valine
29.7% 0.32g

Vegan 5. Hedge Mustard Seeds and Macadamia Nut


image of hedge mustard seeds
image of macadamia nut

A reasonable source of supplementary protein, hedge mustard seed is high in lysine and methionine, which is complementary to macadamia nut.

A ratio of 3.8 tablespoons of macadamia nut (31g) and 0.5 cup of hedge mustard seeds (41g) creates a complete protein profile. In fact, any ratio of more than 1.3:1 of hedge mustard seed to macadamia nut will be complete.

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

Table of amino acids of 3.8 tbsp macadamia nut and 0.5 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
14.8% 7.4g
Histidine
30.6% 0.19g
Isoleucine
42% 0.36g
Leucine
36.4% 0.69g
Lysine
19.5% 0.33g
Methionine
15.5% 0.13g
Phenylalanine
29.7% 0.44g
Threonine
43.8% 0.39g
Tryptophan
49.5% 0.13g
Valine
36.9% 0.4g

Vegan 6. Dijon Mustard and Macadamia Nut


image of dijon mustard
image of macadamia nut

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

For example, 2.4 tablespoons of macadamia nut (20g) and 5.2 tablespoons of dijon mustard (31g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of dijon mustard to macadamia nut will be complete.

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

Table of amino acids of 2.4 tbsp macadamia nut and 5.2 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
49.3% 0.31g
Isoleucine
49.8% 0.43g
Leucine
40.3% 0.76g
Lysine
33.7% 0.58g
Methionine
17.9% 0.15g
Phenylalanine
33.1% 0.49g
Threonine
36.8% 0.33g
Tryptophan
35.5% 0.09g
Valine
49.9% 0.54g

Vegan 7. Avocado and Macadamia Nut


image of avocado
image of macadamia nut

Low in protein, avocado is high in lysine and methionine, which is complementary to macadamia nut.

A ratio of 2.9 tablespoons of macadamia nut (24g) and 3.1 avocado (426g) creates a complete protein profile. In fact, any ratio of more than 18:1 of avocado to macadamia nut will be complete.

Full nutritional profile for avocado
USDA Source: Avocados, raw, California

Table of amino acids of 2.9 tbsp macadamia nut and 3.1 fruit avocado :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
39.6% 0.25g
Isoleucine
49.5% 0.43g
Leucine
39.1% 0.74g
Lysine
32.4% 0.55g
Methionine
19% 0.16g
Phenylalanine
37.5% 0.56g
Threonine
43.6% 0.39g
Tryptophan
47.1% 0.12g
Valine
49.2% 0.53g

Vegan 8. Wheat Germ and Macadamia Nut


image of wheat germ
image of macadamia nut

Wheat germ is a great source of protein, and is high in lysine and methionine, complementing the profile of macadamia nut.

For example, 3.5 tablespoons of macadamia nut (29g) and 0.3 cup of wheat germ (34g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of wheat germ to macadamia nut will be complete.

Full nutritional profile for wheat germ
USDA Source: Wheat germ, crude

Table of amino acids of 3.5 tbsp macadamia nut and 0.3 cup wheat germ :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
43.9% 0.28g
Isoleucine
44.2% 0.38g
Leucine
37.6% 0.71g
Lysine
29.8% 0.51g
Methionine
19% 0.16g
Phenylalanine
34% 0.51g
Threonine
48.6% 0.44g
Tryptophan
49.2% 0.13g
Valine
47.6% 0.51g

Vegan 9. Chestnut and Macadamia Nut


image of chestnut
image of macadamia nut

A reasonable source of supplementary protein, chestnut is high in lysine and methionine, which is complementary to macadamia nut.

A ratio of 3.9 tablespoons of macadamia nut (32g) and 1.7 cups of chestnut (239g) creates a complete protein profile. In fact, any ratio of more than 7:1 of chestnut to macadamia nut will be complete.

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

Table of amino acids of 3.9 tbsp macadamia nut and 1.7 cup chestnut :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
20.1% 10.1g
Histidine
43.2% 0.27g
Isoleucine
46.2% 0.4g
Leucine
33.8% 0.64g
Lysine
26.6% 0.45g
Methionine
21.7% 0.19g
Phenylalanine
35.6% 0.53g
Threonine
42.9% 0.39g
Tryptophan
40.2% 0.1g
Valine
50% 0.54g

Vegan 10. Lotus Seeds and Macadamia Nut


image of lotus seeds
image of macadamia nut

Lotus seed is a reasonable source of supplementary protein, and is high in lysine and methionine, complementing the profile of macadamia nut.

For example, 1.2 tablespoons of macadamia nut (10g) and 1.6 cups of lotus seeds (51g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of lotus seed to macadamia nut will be complete.

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

Table of amino acids of 1.2 tbsp macadamia nut and 1.6 cup lotus seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
37.7% 0.24g
Isoleucine
48.8% 0.42g
Leucine
35.8% 0.68g
Lysine
29.4% 0.5g
Methionine
16% 0.14g
Phenylalanine
30.6% 0.46g
Threonine
46.2% 0.42g
Tryptophan
45.6% 0.12g
Valine
49.9% 0.54g

Vegan 11. Poppy Seeds and Macadamia Nut


image of poppy seeds
image of macadamia nut

A reasonable source of supplementary protein, poppy seed is high in lysine and methionine, which is complementary to macadamia nut.

A ratio of 2.2 tablespoons of macadamia nut (18g) and 0.3 cup of poppy seeds (43g) creates a complete protein profile. In fact, any ratio of more than 2.4:1 of poppy seed to macadamia nut will be complete.

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

Table of amino acids of 2.2 tbsp macadamia nut and 0.3 cup poppy seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
37.5% 0.24g
Isoleucine
47.2% 0.41g
Leucine
35.5% 0.67g
Lysine
24% 0.41g
Methionine
25.4% 0.22g
Phenylalanine
29.7% 0.44g
Threonine
39.9% 0.36g
Tryptophan
34.7% 0.09g
Valine
49.3% 0.53g

Vegetarian 12. Sour Cream and Macadamia Nut


image of sour cream
image of macadamia nut

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

For example, 0.4 cup of macadamia nut (57g) and 0.8 cup of sour cream (151g) make a complete amino acids profile. In fact, any ratio of more than 2.6:1 of sour cream to macadamia nut will be complete.

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

Table of amino acids of 0.4 cup macadamia nut and 0.8 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
16.3% 8.2g
Histidine
39.5% 0.25g
Isoleucine
49.2% 0.42g
Leucine
43.7% 0.83g
Lysine
24.9% 0.43g
Methionine
15.2% 0.13g
Phenylalanine
41.1% 0.61g
Threonine
47% 0.42g
Tryptophan
38.9% 0.1g
Valine
46.2% 0.5g

Vegetarian 13. Yogurt and Macadamia Nut


image of yogurt
image of macadamia nut

A reasonable source of supplementary protein, yogurt is high in lysine and methionine, which is complementary to macadamia nut.

A ratio of 0.4 cup of macadamia nut (53g) and 0.5 cup of yogurt (117g) creates a complete protein profile. In fact, any ratio of more than 2.2:1 of yogurt to macadamia nut will be complete.

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

Table of amino acids of 0.4 cup macadamia nut and 0.5 cup yogurt :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16.3% 8.2g
Histidine
32% 0.2g
Isoleucine
44.6% 0.38g
Leucine
38.1% 0.72g
Lysine
21.8% 0.37g
Methionine
15.2% 0.13g
Phenylalanine
38% 0.57g
Threonine
39.7% 0.36g
Tryptophan
22.4% 0.06g
Valine
48.4% 0.52g

Vegetarian 14. Mayonnaise and Macadamia Nut


image of mayonnaise
image of macadamia nut

Mayonnaise is low in protein, and is high in lysine and methionine, complementing the profile of macadamia nut.

For example, 0.3 cup of macadamia nut (40g) and 2.1 cups of mayonnaise (466g) make a complete amino acids profile. In fact, any ratio of more than 12:1 of mayonnaise to macadamia nut will be complete.

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

Table of amino acids of 0.3 cup macadamia nut and 2.1 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
31.5% 0.2g
Isoleucine
49.6% 0.43g
Leucine
36% 0.68g
Lysine
20.1% 0.34g
Methionine
20.1% 0.17g
Phenylalanine
35.4% 0.53g
Threonine
44.7% 0.4g
Tryptophan
40.6% 0.11g
Valine
45.2% 0.49g

Vegetarian 15. Milk and Macadamia Nut


image of milk
image of macadamia nut

A reasonable source of supplementary protein, milk is high in lysine and methionine, which is complementary to macadamia nut.

A ratio of 0.4 cup of macadamia nut (51g) and 0.6 cup of milk (152g) creates a complete protein profile. In fact, any ratio of more than 3:1 of milk to macadamia nut will be complete.

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 0.4 cup macadamia nut and 0.6 cup milk :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.9% 9g
Histidine
39.6% 0.25g
Isoleucine
48.4% 0.42g
Leucine
41% 0.78g
Lysine
25% 0.43g
Methionine
16.7% 0.14g
Phenylalanine
39.7% 0.59g
Threonine
44.3% 0.4g
Tryptophan
37.4% 0.1g
Valine
47.2% 0.51g


Complete Protein Pairings

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