16 Complete Protein Pairings with Mango

Summary:

  • Mango is low in protein - about 2.8 grams per fruit.
  • In addition, mango provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Mango pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More mango 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 mango, and found both vegan and vegetarian pairings with mango 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 mango source

Amount of Protein in Mango

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

To get the adequate amount of protein with mango alone, you will need 18 mango (6100 grams) for an average female, or 22 mango for males. [4] That's over 3660 calories, and a lot of mango! Pairing mango with a richer protein source is a good idea.

Full nutritional profile for mango
USDA Source: Mangos, raw

Macronutrients in 1 fruit (336g) of mango:

% of RDV Amount
Calories
10.1% 202 kCal
Carbohydrates
0% -
Total fat
2% 1.3 grams
Protein
5.5% 2.8 grams

Essential Amino Acids in Mango

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

To have adequate amounts of all nine essential amino acids with mango alone, you will have to eat 32 mango (10750 grams) for an average person. [2]

That's about 76% more mango to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 fruit (336g) of mango:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
5.5% 2.755g
Histidine
10.1% 0.064g
Isoleucine
11.3% 0.097g
Leucine
8.9% 0.168g
Lysine
13% 0.222g
Methionine
3.1% 0.027g
Phenylalanine
6.1% 0.091g
Threonine
11.6% 0.104g
Tryptophan
16.8% 0.044g
Valine
13.1% 0.141g

More Complete Protein with Mango

Top vegan pairings with mango 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 mango. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Caramel
  4. Egg

Vegan 1. Brazil Nut and Mango


image of brazil nut
image of mango

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

A ratio of 2.5 mango (840g) and 0.6 tablespoon of brazil nut (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for mango to brazil nut by weight.

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

Table of amino acids of 2.5 fruit mango and 0.6 tbsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
28.5% 0.18g
Isoleucine
31.3% 0.27g
Leucine
25.3% 0.48g
Lysine
33.8% 0.58g
Methionine
14.2% 0.12g
Phenylalanine
17.3% 0.26g
Threonine
30.9% 0.28g
Tryptophan
44.5% 0.12g
Valine
36.1% 0.39g

Vegan 2. Pili Nut and Mango


image of pili nut
image of mango

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

For example, 2 mango (672g) and 2.1 tablespoons of pili nut (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.01 for mango to pili nut by weight.

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

Table of amino acids of 2 fruit mango and 2.1 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
26.6% 0.17g
Isoleucine
31.4% 0.27g
Leucine
25.1% 0.48g
Lysine
29.3% 0.5g
Methionine
13.4% 0.12g
Phenylalanine
17.4% 0.26g
Threonine
30.2% 0.27g
Tryptophan
45% 0.12g
Valine
36.3% 0.39g

Vegan 3. Chia Seeds and Mango


image of chia seeds
image of mango

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

A ratio of 1.7 mango (560g) and 0.3 ounce of chia seeds (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:10 for mango to chia seed by weight.

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

Table of amino acids of 1.7 fruit mango and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
12.1% 6.1g
Histidine
24.4% 0.15g
Isoleucine
27.2% 0.23g
Leucine
21.3% 0.4g
Lysine
26.7% 0.46g
Methionine
11.3% 0.1g
Phenylalanine
16.2% 0.24g
Threonine
26.3% 0.24g
Tryptophan
43% 0.11g
Valine
29.6% 0.32g

Vegan 4. Sesame Seeds and Mango


image of sesame seeds
image of mango

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

For example, 1.7 mango (560g) and 1.1 tablespoons of sesame seeds (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.05 for mango 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 1.7 fruit mango and 1.1 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
12.6% 6.3g
Histidine
24.8% 0.16g
Isoleucine
27.4% 0.24g
Leucine
21.7% 0.41g
Lysine
24.8% 0.42g
Methionine
11.7% 0.1g
Phenylalanine
16.2% 0.24g
Threonine
27.1% 0.24g
Tryptophan
42.3% 0.11g
Valine
30.6% 0.33g

Vegan 5. Wild Rice and Mango


image of wild rice
image of mango

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

A ratio of 2 mango (672g) and 0.4 cup of wild rice (63g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0.29 for mango to wild rice by weight.

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

Table of amino acids of 2 fruit mango and 0.4 cup wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
16.1% 8g
Histidine
30.7% 0.19g
Isoleucine
34.9% 0.3g
Leucine
27% 0.51g
Lysine
32.2% 0.55g
Methionine
15% 0.13g
Phenylalanine
20.4% 0.3g
Threonine
32% 0.29g
Tryptophan
45.5% 0.12g
Valine
39.7% 0.43g

Vegan 6. Hemp Seeds and Mango


image of hemp seeds
image of mango

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

For example, 2 mango (672g) and 0.8 tablespoon of hemp seeds (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.04 for mango to hemp seed by weight.

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

Table of amino acids of 2 fruit mango and 0.8 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16.1% 8.1g
Histidine
32.7% 0.21g
Isoleucine
34.8% 0.3g
Leucine
27% 0.51g
Lysine
32% 0.55g
Methionine
15% 0.13g
Phenylalanine
20% 0.3g
Threonine
34.6% 0.31g
Tryptophan
45.1% 0.12g
Valine
39.5% 0.43g

Vegan 7. Poppy Seeds and Mango


image of poppy seeds
image of mango

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

A ratio of 2 mango (672g) and 5.8 teaspoons of poppy seeds (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:12 for mango to poppy seed by weight.

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

Table of amino acids of 2 fruit mango and 5.8 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
16.9% 8.4g
Histidine
32.4% 0.2g
Isoleucine
38.1% 0.33g
Leucine
29.1% 0.55g
Lysine
35% 0.6g
Methionine
15.7% 0.14g
Phenylalanine
20.4% 0.3g
Threonine
35.5% 0.32g
Tryptophan
45.1% 0.12g
Valine
42.6% 0.46g

Vegan 8. Hedge Mustard Seeds and Mango


image of hedge mustard seeds
image of mango

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

For example, 1.4 mango (480g) and 0.3 cup of hedge mustard seeds (21g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:31 for mango 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 1.4 fruit mango and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
13% 6.5g
Histidine
25.5% 0.16g
Isoleucine
32.3% 0.28g
Leucine
26.6% 0.5g
Lysine
28.6% 0.49g
Methionine
12.2% 0.1g
Phenylalanine
17% 0.25g
Threonine
32.9% 0.3g
Tryptophan
45.8% 0.12g
Valine
32.6% 0.35g

Vegan 9. Nori and Mango


image of nori
image of mango

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

A ratio of 1.7 mango (560g) and 21.3 sheets of nori (55g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:6 for mango to nori by weight.

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

Table of amino acids of 1.7 fruit mango and 21.3 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
15.6% 7.8g
Histidine
29.2% 0.18g
Isoleucine
35.6% 0.31g
Leucine
29.5% 0.56g
Lysine
28.8% 0.49g
Methionine
14.6% 0.13g
Phenylalanine
20.3% 0.3g
Threonine
33.6% 0.3g
Tryptophan
37.2% 0.1g
Valine
42.4% 0.46g

Vegan 10. Chestnut and Mango


image of chestnut
image of mango

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

For example, 1.7 mango (560g) and 0.8 cup of chestnut (119g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of chestnut to mango will be complete.

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

Table of amino acids of 1.7 fruit mango and 0.8 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
16.7% 8.4g
Histidine
33.5% 0.21g
Isoleucine
36.1% 0.31g
Leucine
26.6% 0.5g
Lysine
34.7% 0.59g
Methionine
15.6% 0.13g
Phenylalanine
20.8% 0.31g
Threonine
34.2% 0.31g
Tryptophan
43.9% 0.11g
Valine
41.3% 0.45g

Vegan 11. White Rice and Mango


image of white rice
image of mango

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

A ratio of 1.7 mango (560g) and 0.9 cup of white rice (162g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.29 to 1:0.43 for mango to white rice by weight.

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

Table of amino acids of 1.7 fruit mango and 0.9 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
16.9% 8.5g
Histidine
31.3% 0.2g
Isoleucine
38.3% 0.33g
Leucine
31.7% 0.6g
Lysine
29.8% 0.51g
Methionine
15.8% 0.14g
Phenylalanine
24% 0.36g
Threonine
34.6% 0.31g
Tryptophan
45.5% 0.12g
Valine
43.6% 0.47g

Vegan 12. Cornmeal and Mango


image of cornmeal
image of mango

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

For example, 2 mango (672g) and 0.4 cup of cornmeal (48g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0.02 for mango to cornmeal by weight.

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

Table of amino acids of 2 fruit mango and 0.4 cup cornmeal :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
40.3% 0.25g
Isoleucine
43.2% 0.37g
Leucine
49.9% 0.94g
Lysine
34.3% 0.59g
Methionine
19% 0.16g
Phenylalanine
28.2% 0.42g
Threonine
39.4% 0.35g
Tryptophan
42.8% 0.11g
Valine
48% 0.52g

Vegetarian 13. Mayonnaise and Mango


image of mayonnaise
image of mango

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

A ratio of 2 mango (672g) and 0.8 cup of mayonnaise (177g) creates a complete protein profile. In fact, any ratio of more than 0.26:1 of mayonnaise to mango will be complete.

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

Table of amino acids of 2 fruit mango and 0.8 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
27.6% 0.17g
Isoleucine
36% 0.31g
Leucine
26.7% 0.5g
Lysine
33.4% 0.57g
Methionine
13.4% 0.12g
Phenylalanine
18.9% 0.28g
Threonine
33.9% 0.31g
Tryptophan
45.1% 0.12g
Valine
38.2% 0.41g

Vegetarian 14. Sour Cream and Mango


image of sour cream
image of mango

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

For example, 2 mango (672g) and 0.5 cup of sour cream (89g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of sour cream to mango will be complete.

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

Table of amino acids of 2 fruit mango and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
33.3% 0.21g
Isoleucine
39.5% 0.34g
Leucine
32.9% 0.62g
Lysine
40.3% 0.69g
Methionine
14.3% 0.12g
Phenylalanine
21.5% 0.32g
Threonine
37.2% 0.33g
Tryptophan
48% 0.12g
Valine
42.2% 0.46g

Vegetarian 15. Caramel and Mango


image of caramel
image of mango

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

A ratio of 2 mango (672g) and 0.6 cup of caramel (197g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.29 to 1:0.17 for mango to caramel by weight.

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

Table of amino acids of 2 fruit mango and 0.6 cup caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
15.8% 7.9g
Histidine
32.8% 0.21g
Isoleucine
43% 0.37g
Leucine
32.8% 0.62g
Lysine
39.4% 0.67g
Methionine
14.7% 0.13g
Phenylalanine
21.6% 0.32g
Threonine
37.6% 0.34g
Tryptophan
33.6% 0.09g
Valine
44% 0.48g

Vegetarian 16. Egg and Mango


image of egg
image of mango

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

For example, 2 mango (672g) and 0.4 egg (19g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:14 for mango to egg by weight.

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

Table of amino acids of 2 fruit mango and 0.4 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
15.9% 7.9g
Histidine
29.8% 0.19g
Isoleucine
37.7% 0.32g
Leucine
28.9% 0.55g
Lysine
36.3% 0.62g
Methionine
14.8% 0.13g
Phenylalanine
21% 0.31g
Threonine
35.1% 0.32g
Tryptophan
46% 0.12g
Valine
41.5% 0.45g


Complete Protein Pairings

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