16 Complete Protein Pairings with Nectarine

Summary:

  • Nectarine is low in protein - about 1.4 grams per small.
  • In addition, nectarine provides only 0 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.[1]
  • Nectarine pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or lotus seeds to create a complete protein profile. [2] More nectarine 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 nectarine, and found both vegan and vegetarian pairings with nectarine 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 nectarine source

Amount of Protein in Nectarine

Relatively low in protein, a single nectarine contains 1.4 grams of protein, or about 3% of recommended daily values. [1]

To get the adequate amount of protein with nectarine alone, you will need 37 nectarine (4720 grams) for an average female, or 44 nectarine for males. [4] That's over 2080 calories, and a lot of nectarine! Pairing nectarine with a richer protein source is a good idea.

Full nutritional profile for nectarine
USDA Source: Nectarines, raw

Macronutrients in 1 small (129g) of nectarine:

% of RDV Amount
Calories
2.8% 57 kCal
Carbohydrates
0% -
Total fat
0.6% 0.4 grams
Protein
2.7% 1.4 grams

Essential Amino Acids in Nectarine

Proportionally, nectarine does contain abundant amounts of 0 out of the nine essential amino acids. However, nectarine is a little short on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.[1]

To have adequate amounts of all nine essential amino acids with nectarine alone, you will have to eat 111 nectarine (14333 grams) for an average person. [2]

That's about 204% more nectarine to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 small (129g) of nectarine:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2.7% 1.367g
Histidine
1.6% 0.01g
Isoleucine
1.4% 0.012g
Leucine
1% 0.018g
Lysine
1.2% 0.021g
Methionine
0.9% 0.008g
Phenylalanine
1.8% 0.027g
Threonine
1.3% 0.012g
Tryptophan
2.5% 0.006g
Valine
1.6% 0.017g

More Complete Protein with Nectarine

Top vegan pairings with nectarine include:
  1. Carrots
  2. Hedge Mustard Seeds
  3. Pumpkin Seeds
  4. Chia Seeds
  5. Lotus Seeds
  6. Spirulina
  7. Crimini Mushroom
  8. Dijon Mustard
  9. Spinach
  10. Pistachio
  11. Cashews
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with nectarine. These include:
  1. Sour Cream
  2. Whipping Cream
  3. Milk
  4. Egg

Vegan 1. Carrots and Nectarine


image of carrots
image of nectarine

Low in protein, carrot is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to nectarine.

A ratio of 0.8 nectarine (99g) and 3 carrots (215g) creates a complete protein profile. In fact, any ratio of more than 2.2:1 of carrot to nectarine will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.8 small nectarine and 3 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
6.1% 3g
Histidine
14.9% 0.09g
Isoleucine
20.3% 0.17g
Leucine
12.3% 0.23g
Lysine
13.6% 0.23g
Methionine
5.7% 0.05g
Phenylalanine
10.2% 0.15g
Threonine
46.6% 0.42g
Tryptophan
11.8% 0.03g
Valine
14.9% 0.16g

Vegan 2. Hedge Mustard Seeds and Nectarine


image of hedge mustard seeds
image of nectarine

Hedge mustard seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of nectarine.

For example, 2.5 nectarine (323g) and 0.5 cup of hedge mustard seeds (40g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:49 for nectarine 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 2.5 small nectarine and 0.5 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
16.5% 8.3g
Histidine
24.7% 0.16g
Isoleucine
33.4% 0.29g
Leucine
28.4% 0.54g
Lysine
21.8% 0.37g
Methionine
16.6% 0.14g
Phenylalanine
20.1% 0.3g
Threonine
33.7% 0.3g
Tryptophan
46.9% 0.12g
Valine
29.9% 0.32g

Vegan 3. Pumpkin Seeds and Nectarine


image of pumpkin seeds
image of nectarine

A reasonable source of supplementary protein, pumpkin seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to nectarine.

A ratio of 2.5 nectarine (323g) and 0.5 cup of pumpkin seeds (33g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:41 for nectarine to pumpkin seed by weight.

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

Table of amino acids of 2.5 small nectarine and 0.5 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19.1% 9.6g
Histidine
31.2% 0.2g
Isoleucine
40.2% 0.35g
Leucine
30% 0.57g
Lysine
29.9% 0.51g
Methionine
18.3% 0.16g
Phenylalanine
25.1% 0.37g
Threonine
28.4% 0.26g
Tryptophan
47.8% 0.12g
Valine
49.7% 0.54g

Vegan 4. Chia Seeds and Nectarine


image of chia seeds
image of nectarine

Chia seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of nectarine.

For example, 1.4 nectarine (184g) and 0.9 ounce of chia seeds (26g) make a complete amino acids profile. In fact, any ratio of more than 0.14:1 of chia seed to nectarine will be complete.

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

Table of amino acids of 1.4 small nectarine and 0.9 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
12.6% 6.3g
Histidine
24.4% 0.15g
Isoleucine
26.3% 0.23g
Leucine
20.4% 0.39g
Lysine
16.6% 0.28g
Methionine
19.2% 0.17g
Phenylalanine
20.5% 0.31g
Threonine
22.5% 0.2g
Tryptophan
47.6% 0.12g
Valine
25.3% 0.27g

Vegan 5. Lotus Seeds and Nectarine


image of lotus seeds
image of nectarine

A reasonable source of supplementary protein, lotus seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to nectarine.

A ratio of 0.7 nectarine (92g) and 1.6 cups of lotus seeds (51g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of lotus seed to nectarine will be complete.

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

Table of amino acids of 0.7 small nectarine and 1.6 cup lotus seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.6% 8.8g
Histidine
35.9% 0.23g
Isoleucine
46.2% 0.4g
Leucine
33.4% 0.63g
Lysine
30.2% 0.52g
Methionine
16.4% 0.14g
Phenylalanine
27.5% 0.41g
Threonine
43.2% 0.39g
Tryptophan
44.9% 0.12g
Valine
47.8% 0.52g

Vegan 6. Spirulina and Nectarine


image of spirulina
image of nectarine

Spirulina is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of nectarine.

For example, 1.3 nectarine (161g) and 1.7 tablespoons of spirulina (12g) make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of spirulina to nectarine will be complete.

Full nutritional profile for spirulina
USDA Source: Seaweed, spirulina, dried

Table of amino acids of 1.3 small nectarine and 1.7 tbsp spirulina :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17% 8.5g
Histidine
22.4% 0.14g
Isoleucine
45.8% 0.39g
Leucine
32.1% 0.61g
Lysine
22.4% 0.38g
Methionine
16.9% 0.15g
Phenylalanine
24.3% 0.36g
Threonine
40.6% 0.37g
Tryptophan
45.4% 0.12g
Valine
40.4% 0.44g

Vegan 7. Crimini Mushroom and Nectarine


image of crimini mushroom
image of nectarine

A reasonable source of supplementary protein, crimini mushroom is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to nectarine.

A ratio of 0.2 nectarine (25g) and 2.6 cups of crimini mushroom (225g) creates a complete protein profile. In fact, any ratio of more than 9:1 of crimini mushroom to nectarine will be complete.

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

Table of amino acids of 0.2 small nectarine and 2.6 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
11.8% 5.9g
Histidine
24.3% 0.15g
Isoleucine
26.2% 0.23g
Leucine
18.4% 0.35g
Lysine
33.5% 0.57g
Methionine
12.8% 0.11g
Phenylalanine
15% 0.22g
Threonine
28.6% 0.26g
Tryptophan
49% 0.13g
Valine
24.3% 0.26g

Vegan 8. Dijon Mustard and Nectarine


image of dijon mustard
image of nectarine

Dijon mustard is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of nectarine.

For example, 1.4 nectarine (184g) and 5.2 tablespoons of dijon mustard (31g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of dijon mustard to nectarine will be complete.

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

Table of amino acids of 1.4 small nectarine and 5.2 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
20.2% 10.1g
Histidine
46% 0.29g
Isoleucine
45% 0.39g
Leucine
35.8% 0.68g
Lysine
35.5% 0.61g
Methionine
18.8% 0.16g
Phenylalanine
27.2% 0.41g
Threonine
30.9% 0.28g
Tryptophan
34.3% 0.09g
Valine
46% 0.5g

Vegan 9. Spinach and Nectarine


image of spinach
image of nectarine

A reasonable source of supplementary protein, spinach is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to nectarine.

A ratio of 1.3 nectarine (161g) and 8.3 cups of spinach (250g) creates a complete protein profile. In fact, any ratio of more than 1.5:1 of spinach to nectarine will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 1.3 small nectarine and 8.3 cup spinach :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
27.4% 0.17g
Isoleucine
44.4% 0.38g
Leucine
30.7% 0.58g
Lysine
26.9% 0.46g
Methionine
16.5% 0.14g
Phenylalanine
23.9% 0.36g
Threonine
35.5% 0.32g
Tryptophan
40.4% 0.11g
Valine
39.2% 0.42g

Vegan 10. Pistachio and Nectarine


image of pistachio
image of nectarine

Pistachio is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of nectarine.

For example, 1 nectarine (129g) and 0.3 cup of pistachio (38g) make a complete amino acids profile. In fact, any ratio of more than 0.29:1 of pistachio to nectarine will be complete.

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

Table of amino acids of 1 small nectarine and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
18.6% 9.3g
Histidine
33.6% 0.21g
Isoleucine
43.3% 0.37g
Leucine
34.4% 0.65g
Lysine
27.4% 0.47g
Methionine
17.3% 0.15g
Phenylalanine
30.7% 0.46g
Threonine
31.2% 0.28g
Tryptophan
40.3% 0.1g
Valine
47.1% 0.51g

Vegan 11. Cashews and Nectarine


image of cashews
image of nectarine

A reasonable source of supplementary protein, cashew is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to nectarine.

A ratio of 1 nectarine (129g) and 1.4 ounces of cashews (38g) creates a complete protein profile. In fact, any ratio of more than 0.3:1 of cashew to nectarine will be complete.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

Table of amino acids of 1 small nectarine and 1.4 oz cashews :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
16.7% 8.4g
Histidine
29.4% 0.19g
Isoleucine
36.6% 0.31g
Leucine
30.9% 0.58g
Lysine
22% 0.38g
Methionine
17.1% 0.15g
Phenylalanine
26.3% 0.39g
Threonine
30.7% 0.28g
Tryptophan
45% 0.12g
Valine
40.4% 0.44g

Vegetarian 12. Sour Cream and Nectarine


image of sour cream
image of nectarine

Sour cream is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of nectarine.

For example, 5 nectarine (645g) and 1 cup of sour cream (185g) make a complete amino acids profile. In fact, any ratio of more than 0.29:1 of sour cream to nectarine will be complete.

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

Table of amino acids of 5 small nectarine and 1 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
22.7% 11.4g
Histidine
35.2% 0.22g
Isoleucine
41.8% 0.36g
Leucine
36.3% 0.69g
Lysine
35.8% 0.61g
Methionine
21.3% 0.18g
Phenylalanine
28.6% 0.43g
Threonine
35.6% 0.32g
Tryptophan
42.3% 0.11g
Valine
41.2% 0.44g

Vegetarian 13. Whipping Cream and Nectarine


image of whipping cream
image of nectarine

A reasonable source of supplementary protein, whipping cream is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to nectarine.

A ratio of 3.3 nectarine (430g) and 2.8 cups of whipping cream (170g) creates a complete protein profile. In fact, any ratio of more than 0.39:1 of whipping cream to nectarine will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized

Table of amino acids of 3.3 small nectarine and 2.8 cup whipping cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
20% 10g
Histidine
28.9% 0.18g
Isoleucine
42.8% 0.37g
Leucine
31.3% 0.59g
Lysine
29.3% 0.5g
Methionine
18.8% 0.16g
Phenylalanine
23.6% 0.35g
Threonine
31.5% 0.28g
Tryptophan
37.7% 0.1g
Valine
38.8% 0.42g

Vegetarian 14. Milk and Nectarine


image of milk
image of nectarine

Milk is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of nectarine.

For example, 3.3 nectarine (430g) and 0.7 cup of milk (178g) make a complete amino acids profile. In fact, any ratio of more than 0.41:1 of milk to nectarine 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 3.3 small nectarine and 0.7 cup milk :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
20.9% 10.4g
Histidine
33.8% 0.21g
Isoleucine
40% 0.34g
Leucine
32.7% 0.62g
Lysine
32.8% 0.56g
Methionine
21.1% 0.18g
Phenylalanine
26.5% 0.4g
Threonine
32.2% 0.29g
Tryptophan
37% 0.1g
Valine
40.9% 0.44g

Vegetarian 15. Egg and Nectarine


image of egg
image of nectarine

A reasonable source of supplementary protein, egg is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to nectarine.

A ratio of 2.5 nectarine (323g) and 0.9 egg (46g) creates a complete protein profile. In fact, any ratio of more than 0.14:1 of egg to nectarine will be complete.

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

Table of amino acids of 2.5 small nectarine and 0.9 large egg :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
26.5% 0.17g
Isoleucine
39.1% 0.34g
Leucine
28.7% 0.54g
Lysine
27.4% 0.47g
Methionine
22.5% 0.19g
Phenylalanine
25.4% 0.38g
Threonine
31.5% 0.28g
Tryptophan
35.6% 0.09g
Valine
40.2% 0.43g


Complete Protein Pairings