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.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Nectarine (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 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:

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:

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

1. Sour Cream
2. Whipping Cream
3. Milk
4. Egg

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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