16 Complete Protein Pairings with Papaya

Summary:

  • Papaya is low in protein - about 0.7 grams per fruit.
  • In addition, papaya provides only 3 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, methionine, phenylalanine and valine.[1]
  • Papaya pairs well with carrots, chia seeds, pumpkin seeds, hedge mustard seeds or spirulina to create a complete protein profile. [2] More papaya 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 papaya, and found both vegan and vegetarian pairings with papaya 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 papaya source

Amount of Protein in Papaya

Relatively low in protein, a single papaya contains 0.7 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with papaya alone, you will need 68 papaya (10640 grams) for an average female, or 81 papaya for males. [4] That's over 4570 calories, and a lot of papaya! Pairing papaya with a richer protein source is a good idea.

Full nutritional profile for papaya
USDA Source: Papayas, raw

Macronutrients in 1 fruit (157g) of papaya:

% of RDV Amount
Calories
3.4% 68 kCal
Carbohydrates
0% -
Total fat
0.6% 0.4 grams
Protein
1.5% 0.7 grams

Essential Amino Acids in Papaya

Proportionally, papaya does contain abundant amounts of 3 out of the nine essential amino acids. However, papaya is a little short on histidine, isoleucine, leucine, methionine, phenylalanine and valine.[1]

To have adequate amounts of all nine essential amino acids with papaya alone, you will have to eat 274 papaya (43000 grams) for an average person. [2]

That's about 304% more papaya to compensate for the lack of histidine, isoleucine, leucine, methionine, phenylalanine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 fruit (157g) of papaya:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1.5% 0.738g
Histidine
1.2% 0.008g
Isoleucine
1.5% 0.013g
Leucine
1.3% 0.025g
Lysine
2.3% 0.039g
Methionine
0.4% 0.003g
Phenylalanine
0.9% 0.014g
Threonine
1.9% 0.017g
Tryptophan
4.8% 0.013g
Valine
1.5% 0.016g

More Complete Protein with Papaya

Top vegan pairings with papaya include:
  1. Carrots
  2. Chia Seeds
  3. Pumpkin Seeds
  4. Hedge Mustard Seeds
  5. Spirulina
  6. Lotus Seeds
  7. Pistachio
  8. Sunflower Seeds
  9. Cashews
  10. Dijon Mustard
  11. Poppy Seeds
  12. Wild Rice
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with papaya. These include:
  1. Sour Cream
  2. Caramel
  3. Mayonnaise
  4. Yogurt

Vegan 1. Carrots and Papaya


image of carrots
image of papaya

Low in protein, carrot is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, which is complementary to papaya.

A ratio of 1.3 papaya (196g) and 3 carrots (214g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of carrot to papaya will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.3 fruit papaya and 3 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.8% 2.9g
Histidine
15.1% 0.1g
Isoleucine
21% 0.18g
Leucine
13.2% 0.25g
Lysine
15.5% 0.27g
Methionine
5.4% 0.05g
Phenylalanine
9.9% 0.15g
Threonine
47.8% 0.43g
Tryptophan
15.9% 0.04g
Valine
15.5% 0.17g

Vegan 2. Chia Seeds and Papaya


image of chia seeds
image of papaya

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

For example, 3.3 papaya (523g) and 0.6 ounce of chia seeds (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:9 for papaya to chia seed by weight.

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

Table of amino acids of 3.3 fruit papaya and 0.6 oz chia seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
10.1% 5.1g
Histidine
17.4% 0.11g
Isoleucine
19.5% 0.17g
Leucine
15.8% 0.3g
Lysine
16.5% 0.28g
Methionine
12% 0.1g
Phenylalanine
13.9% 0.21g
Threonine
18.8% 0.17g
Tryptophan
42.4% 0.11g
Valine
18.6% 0.2g

Vegan 3. Pumpkin Seeds and Papaya


image of pumpkin seeds
image of papaya

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

A ratio of 3.3 papaya (523g) and 0.4 cup of pumpkin seeds (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:14 for papaya 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 3.3 fruit papaya and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
13.9% 6.9g
Histidine
24% 0.15g
Isoleucine
31.7% 0.27g
Leucine
24.5% 0.46g
Lysine
27.3% 0.47g
Methionine
13% 0.11g
Phenylalanine
18.2% 0.27g
Threonine
24.8% 0.22g
Tryptophan
46.5% 0.12g
Valine
38.3% 0.41g

Vegan 4. Hedge Mustard Seeds and Papaya


image of hedge mustard seeds
image of papaya

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

For example, 3.3 papaya (523g) and 0.3 cup of hedge mustard seeds (25g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:14 for papaya 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 3.3 fruit papaya and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
11% 5.5g
Histidine
17.1% 0.11g
Isoleucine
23.8% 0.2g
Leucine
20.8% 0.39g
Lysine
19.5% 0.33g
Methionine
10.3% 0.09g
Phenylalanine
13% 0.19g
Threonine
25.6% 0.23g
Tryptophan
41.7% 0.11g
Valine
21.2% 0.23g

Vegan 5. Spirulina and Papaya


image of spirulina
image of papaya

A great source of protein, spirulina is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, which is complementary to papaya.

A ratio of 2.5 papaya (393g) and 1.4 tablespoons of spirulina (10g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:10 for papaya to spirulina by weight.

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

Table of amino acids of 2.5 fruit papaya and 1.4 tbsp spirulina :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
14.6% 7.3g
Histidine
19.5% 0.12g
Isoleucine
39.1% 0.34g
Leucine
28.2% 0.53g
Lysine
22.6% 0.39g
Methionine
13.6% 0.12g
Phenylalanine
20.1% 0.3g
Threonine
36.2% 0.33g
Tryptophan
46.2% 0.12g
Valine
34.6% 0.37g

Vegan 6. Lotus Seeds and Papaya


image of lotus seeds
image of papaya

Lotus seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, complementing the profile of papaya.

For example, 1.1 papaya (174g) and 1.5 cups of lotus seeds (49g) make a complete amino acids profile. In fact, any ratio of more than 0.28:1 of lotus seed to papaya will be complete.

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

Table of amino acids of 1.1 fruit papaya and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16.6% 8.3g
Histidine
34.5% 0.22g
Isoleucine
44.8% 0.39g
Leucine
32.7% 0.62g
Lysine
30.5% 0.52g
Methionine
15.5% 0.13g
Phenylalanine
26.1% 0.39g
Threonine
42.4% 0.38g
Tryptophan
46.5% 0.12g
Valine
46.2% 0.5g

Vegan 7. Pistachio and Papaya


image of pistachio
image of papaya

A great source of protein, pistachio is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, which is complementary to papaya.

A ratio of 1.7 papaya (262g) and 0.3 cup of pistachio (39g) creates a complete protein profile. In fact, any ratio of more than 0.15:1 of pistachio to papaya will be complete.

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

Table of amino acids of 1.7 fruit papaya and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
34.8% 0.22g
Isoleucine
45.3% 0.39g
Leucine
36.3% 0.69g
Lysine
30.6% 0.52g
Methionine
17.4% 0.15g
Phenylalanine
31.1% 0.46g
Threonine
33.7% 0.3g
Tryptophan
46.7% 0.12g
Valine
48.9% 0.53g

Vegan 8. Sunflower Seeds and Papaya


image of sunflower seeds
image of papaya

Sunflower seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, complementing the profile of papaya.

For example, 3.3 papaya (523g) and 3.6 tablespoons of sunflower seeds (30g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.05 for papaya to sunflower seed by weight.

Full nutritional profile for sunflower seeds
USDA Source: Seeds, sunflower seed kernels, toasted, without salt

Table of amino acids of 3.3 fruit papaya and 3.6 tbsp sunflower seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
26.7% 0.17g
Isoleucine
34.6% 0.3g
Leucine
24.2% 0.46g
Lysine
20% 0.34g
Methionine
14.1% 0.12g
Phenylalanine
20.8% 0.31g
Threonine
29.6% 0.27g
Tryptophan
46.2% 0.12g
Valine
32.2% 0.35g

Vegan 9. Cashews and Papaya


image of cashews
image of papaya

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

A ratio of 2.5 papaya (393g) and 1.1 ounces of cashews (31g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:31 for papaya to cashew by weight.

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

Table of amino acids of 2.5 fruit papaya and 1.1 oz cashews :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
14.9% 7.5g
Histidine
25.4% 0.16g
Isoleucine
31.9% 0.27g
Leucine
27.3% 0.52g
Lysine
22.4% 0.38g
Methionine
13.9% 0.12g
Phenylalanine
22% 0.33g
Threonine
28.4% 0.26g
Tryptophan
46.2% 0.12g
Valine
34.8% 0.38g

Vegan 10. Dijon Mustard and Papaya


image of dijon mustard
image of papaya

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

For example, 2 papaya (314g) and 4.5 tablespoons of dijon mustard (27g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:43 for papaya to dijon mustard by weight.

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

Table of amino acids of 2 fruit papaya and 4.5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
17% 8.5g
Histidine
39.9% 0.25g
Isoleucine
39.9% 0.34g
Leucine
32.2% 0.61g
Lysine
33.5% 0.57g
Methionine
15.8% 0.14g
Phenylalanine
23% 0.34g
Threonine
28.8% 0.26g
Tryptophan
36.1% 0.09g
Valine
40.4% 0.44g

Vegan 11. Poppy Seeds and Papaya


image of poppy seeds
image of papaya

A reasonable source of supplementary protein, poppy seed is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, which is complementary to papaya.

A ratio of 5 papaya (785g) and 0.3 cup of poppy seeds (36g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:9 for papaya to poppy seed by weight.

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

Table of amino acids of 5 fruit papaya and 0.3 cup poppy seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
20.3% 10.1g
Histidine
33.1% 0.21g
Isoleucine
41.5% 0.36g
Leucine
31.7% 0.6g
Lysine
31.5% 0.54g
Methionine
22.8% 0.2g
Phenylalanine
23% 0.34g
Threonine
36.9% 0.33g
Tryptophan
49.5% 0.13g
Valine
43.7% 0.47g

Vegan 12. Wild Rice and Papaya


image of wild rice
image of papaya

Wild rice is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, complementing the profile of papaya.

For example, 3.3 papaya (523g) and 0.9 cup of wild rice (152g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.29 to 1:0.03 for papaya to wild rice by weight.

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

Table of amino acids of 3.3 fruit papaya and 0.9 cup wild rice :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
29.3% 0.18g
Isoleucine
34.5% 0.3g
Leucine
26.7% 0.5g
Lysine
22.8% 0.39g
Methionine
22.3% 0.19g
Phenylalanine
23.1% 0.34g
Threonine
27.9% 0.25g
Tryptophan
44.9% 0.12g
Valine
37.5% 0.41g

Vegetarian 13. Sour Cream and Papaya


image of sour cream
image of papaya

A reasonable source of supplementary protein, sour cream is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, which is complementary to papaya.

A ratio of 5 papaya (785g) and 0.6 cup of sour cream (112g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:29 for papaya to sour cream by weight.

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

Table of amino acids of 5 fruit papaya and 0.6 cup sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
12.8% 6.4g
Histidine
22.6% 0.14g
Isoleucine
28.5% 0.25g
Leucine
25.7% 0.49g
Lysine
29.5% 0.5g
Methionine
12% 0.1g
Phenylalanine
16.5% 0.25g
Threonine
27.3% 0.25g
Tryptophan
42.2% 0.11g
Valine
27.5% 0.3g

Vegetarian 14. Caramel and Papaya


image of caramel
image of papaya

Caramel is low in protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, complementing the profile of papaya.

For example, 5 papaya (785g) and 0.8 cup of caramel (248g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.32 to 1:0.02 for papaya to caramel by weight.

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

Table of amino acids of 5 fruit papaya and 0.8 cup caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
22% 0.14g
Isoleucine
33% 0.28g
Leucine
25.5% 0.48g
Lysine
28.4% 0.49g
Methionine
12.5% 0.11g
Phenylalanine
16.6% 0.25g
Threonine
27.7% 0.25g
Tryptophan
24.2% 0.06g
Valine
29.8% 0.32g

Vegetarian 15. Mayonnaise and Papaya


image of mayonnaise
image of papaya

Low in protein, mayonnaise is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, which is complementary to papaya.

A ratio of 5 papaya (785g) and 1.1 cups of mayonnaise (242g) creates a complete protein profile. In fact, any ratio of more than 0.31:1 of mayonnaise to papaya will be complete.

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

Table of amino acids of 5 fruit papaya and 1.1 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12% 6g
Histidine
16.2% 0.1g
Isoleucine
25.6% 0.22g
Leucine
18.8% 0.36g
Lysine
21.7% 0.37g
Methionine
11.7% 0.1g
Phenylalanine
14% 0.21g
Threonine
24.4% 0.22g
Tryptophan
40% 0.1g
Valine
23.9% 0.26g

Vegetarian 16. Yogurt and Papaya


image of yogurt
image of papaya

Yogurt is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine and valine, complementing the profile of papaya.

For example, 5 papaya (785g) and 0.4 cup of yogurt (94g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:0.11 for papaya to yogurt by weight.

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

Table of amino acids of 5 fruit papaya and 0.4 cup yogurt :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
13.9% 7g
Histidine
19.1% 0.12g
Isoleucine
28% 0.24g
Leucine
24.1% 0.46g
Lysine
28.6% 0.49g
Methionine
13% 0.11g
Phenylalanine
16.7% 0.25g
Threonine
24.4% 0.22g
Tryptophan
31.4% 0.08g
Valine
32.3% 0.35g


Complete Protein Pairings

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