16 Complete Protein Pairings with Peas

Summary:

  • Pea is high in protein - about 7.9 grams per cup.
  • However, pea provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Pea pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More pea 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 peas, and found both vegan and vegetarian pairings with peas 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 peas source

Amount of Protein in Peas

A great source of protein, a single cup of peas contains 7.9 grams of protein, or about 16% of recommended daily values. [1]

To get the adequate amount of protein with peas alone, you will need 6.4 cups of peas (920 grams) for an average female, or 7.6 cups of peas for males. [4] That's about 747 calories, and a lot of pea!

Full nutritional profile for peas
USDA Source: Peas, green, raw

Macronutrients in 1 cup (145g) of peas:

% of RDV Amount
Calories
5.9% 117 kCal
Carbohydrates
0% -
Total fat
0.9% 0.6 grams
Protein
15.7% 7.9 grams

Essential Amino Acids in Peas

Pea contains abundant amounts of 8 out of the nine essential amino acids. Proportionally, pea is a little short on methionine.[1]

To have adequate amounts of all nine essential amino acids with pea alone, you will have to eat 7.2 cups of peas (1049 grams) for an average person. [2]

That's about 14% more pea to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (145g) of peas:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
15.7% 7.859g
Histidine
24.6% 0.155g
Isoleucine
32.9% 0.283g
Leucine
24.8% 0.468g
Lysine
26.9% 0.46g
Methionine
13.8% 0.119g
Phenylalanine
19.5% 0.29g
Threonine
32.7% 0.294g
Tryptophan
20.6% 0.054g
Valine
31.6% 0.341g

More Complete Protein with Peas

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

Vegan 1. Brazil Nut and Peas


image of brazil nut
image of peas

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

A ratio of 1.4 cups of peas (207g) and 2 mls of brazil nut (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for pea to brazil nut by weight.

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

Table of amino acids of 1.4 cup peas and 2 ml brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
22.8% 11.4g
Histidine
35.9% 0.23g
Isoleucine
47.6% 0.41g
Leucine
36.1% 0.68g
Lysine
38.7% 0.66g
Methionine
21.2% 0.18g
Phenylalanine
28.3% 0.42g
Threonine
47.2% 0.42g
Tryptophan
30% 0.08g
Valine
45.8% 0.5g

Vegan 2. Pili Nut and Peas


image of pili nut
image of peas

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

For example, 1.4 cups of peas (207g) and 0.6 tablespoon of pili nut (4g) 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 pea to pili nut by weight.

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

Table of amino acids of 1.4 cup peas and 0.6 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
23.4% 11.7g
Histidine
37% 0.23g
Isoleucine
49.5% 0.43g
Leucine
37.5% 0.71g
Lysine
39.4% 0.67g
Methionine
21.8% 0.19g
Phenylalanine
29.3% 0.44g
Threonine
48.7% 0.44g
Tryptophan
32.7% 0.09g
Valine
48% 0.52g

Vegan 3. Chia Seeds and Peas


image of chia seeds
image of peas

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

A ratio of 1.4 cups of peas (207g) and 0.1 ounce of chia seeds (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:10 for pea to chia seed by weight.

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

Table of amino acids of 1.4 cup peas and 0.1 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
23.5% 11.7g
Histidine
37.7% 0.24g
Isoleucine
49.8% 0.43g
Leucine
37.6% 0.71g
Lysine
40.1% 0.69g
Methionine
21.8% 0.19g
Phenylalanine
29.9% 0.45g
Threonine
49.1% 0.44g
Tryptophan
34.6% 0.09g
Valine
47.8% 0.52g

Vegan 4. Sesame Seeds and Peas


image of sesame seeds
image of peas

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

For example, 1.4 cups of peas (207g) and 0.4 tablespoon of sesame seeds (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.06 for pea 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 1.4 cup peas and 0.4 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
23.6% 11.8g
Histidine
37.9% 0.24g
Isoleucine
49.9% 0.43g
Leucine
37.8% 0.71g
Lysine
39.5% 0.68g
Methionine
22% 0.19g
Phenylalanine
29.9% 0.45g
Threonine
49.4% 0.44g
Tryptophan
34.4% 0.09g
Valine
48.1% 0.52g

Vegan 5. Wild Rice and Peas


image of wild rice
image of peas

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

A ratio of 1.3 cups of peas (181g) and 1.5 tablespoons of wild rice (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0.47 for pea to wild rice by weight.

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

Table of amino acids of 1.3 cup peas and 1.5 tbsp wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
20.9% 10.4g
Histidine
33.4% 0.21g
Isoleucine
44.1% 0.38g
Leucine
33.3% 0.63g
Lysine
35.2% 0.6g
Methionine
19.5% 0.17g
Phenylalanine
26.4% 0.39g
Threonine
43.1% 0.39g
Tryptophan
28.8% 0.07g
Valine
42.8% 0.46g

Vegan 6. Hemp Seeds and Peas


image of hemp seeds
image of peas

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

For example, 1.3 cups of peas (181g) and 0.6 teaspoon of hemp seeds (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.06 for pea to hemp seed by weight.

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

Table of amino acids of 1.3 cup peas and 0.6 tsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
20.9% 10.5g
Histidine
33.9% 0.21g
Isoleucine
44.1% 0.38g
Leucine
33.3% 0.63g
Lysine
35.1% 0.6g
Methionine
19.5% 0.17g
Phenylalanine
26.3% 0.39g
Threonine
43.7% 0.39g
Tryptophan
28.7% 0.07g
Valine
42.8% 0.46g

Vegan 7. Poppy Seeds and Peas


image of poppy seeds
image of peas

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

A ratio of 1.3 cups of peas (181g) and 1.4 teaspoons of poppy seeds (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:18 for pea to poppy seed by weight.

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

Table of amino acids of 1.3 cup peas and 1.4 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
21.1% 10.5g
Histidine
33.8% 0.21g
Isoleucine
44.9% 0.39g
Leucine
33.8% 0.64g
Lysine
35.8% 0.61g
Methionine
19.6% 0.17g
Phenylalanine
26.4% 0.39g
Threonine
44% 0.4g
Tryptophan
28.6% 0.07g
Valine
43.5% 0.47g

Vegan 8. Hedge Mustard Seeds and Peas


image of hedge mustard seeds
image of peas

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

For example, 1.3 cups of peas (181g) and 1.6 tablespoons of hedge mustard seeds (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:33 for pea 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 1.3 cup peas and 1.6 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
21.4% 10.7g
Histidine
34.6% 0.22g
Isoleucine
46.7% 0.4g
Leucine
35.8% 0.68g
Lysine
37.1% 0.63g
Methionine
20% 0.17g
Phenylalanine
27.2% 0.41g
Threonine
46.6% 0.42g
Tryptophan
33.4% 0.09g
Valine
44.3% 0.48g

Vegan 9. Nori and Peas


image of nori
image of peas

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

A ratio of 1.3 cups of peas (181g) and 6.4 sheets of nori (17g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:8 for pea to nori by weight.

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

Table of amino acids of 1.3 cup peas and 6.4 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
21.6% 10.8g
Histidine
34.5% 0.22g
Isoleucine
46.1% 0.4g
Leucine
35.4% 0.67g
Lysine
35.7% 0.61g
Methionine
20.1% 0.17g
Phenylalanine
27.4% 0.41g
Threonine
45.1% 0.41g
Tryptophan
28.5% 0.07g
Valine
45.6% 0.49g

Vegan 10. Chestnut and Peas


image of chestnut
image of peas

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

For example, 1.3 cups of peas (181g) and 4 tablespoons of chestnut (35g) make a complete amino acids profile. In fact, any ratio of more than 0.2:1 of chestnut to pea will be complete.

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

Table of amino acids of 1.3 cup peas and 4 tbsp chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
21.9% 10.9g
Histidine
35.7% 0.23g
Isoleucine
46.2% 0.4g
Leucine
34.5% 0.65g
Lysine
37.5% 0.64g
Methionine
20.4% 0.18g
Phenylalanine
27.5% 0.41g
Threonine
45.3% 0.41g
Tryptophan
30.5% 0.08g
Valine
45.3% 0.49g

Vegan 11. White Rice and Peas


image of white rice
image of peas

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

A ratio of 1.3 cups of peas (181g) and 0.3 cup of white rice (48g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:0.6 for pea to white rice by weight.

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

Table of amino acids of 1.3 cup peas and 0.3 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
22% 11g
Histidine
35.1% 0.22g
Isoleucine
46.9% 0.4g
Leucine
36% 0.68g
Lysine
36% 0.62g
Methionine
20.4% 0.18g
Phenylalanine
28.5% 0.42g
Threonine
45.5% 0.41g
Tryptophan
31% 0.08g
Valine
45.9% 0.5g

Vegan 12. Cornmeal and Peas


image of cornmeal
image of peas

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

For example, 1.3 cups of peas (181g) and 1.6 tablespoons of cornmeal (12g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0.03 for pea to cornmeal by weight.

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

Table of amino acids of 1.3 cup peas and 1.6 tbsp cornmeal :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
22% 11g
Histidine
35.8% 0.23g
Isoleucine
46.2% 0.4g
Leucine
39% 0.74g
Lysine
35.7% 0.61g
Methionine
20.5% 0.18g
Phenylalanine
28.3% 0.42g
Threonine
44.9% 0.4g
Tryptophan
28.1% 0.07g
Valine
44.9% 0.48g

Vegetarian 13. Mayonnaise and Peas


image of mayonnaise
image of peas

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

A ratio of 1.3 cups of peas (181g) and 3.2 tablespoons of mayonnaise (44g) creates a complete protein profile. In fact, any ratio of more than 0.24:1 of mayonnaise to pea will be complete.

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

Table of amino acids of 1.3 cup peas and 3.2 tbsp mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
20.5% 10.2g
Histidine
32.6% 0.21g
Isoleucine
44.4% 0.38g
Leucine
33.2% 0.63g
Lysine
35.4% 0.61g
Methionine
19.1% 0.16g
Phenylalanine
26% 0.39g
Threonine
43.6% 0.39g
Tryptophan
28.7% 0.07g
Valine
42.4% 0.46g

Vegetarian 14. Sour Cream and Peas


image of sour cream
image of peas

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

For example, 1.3 cups of peas (181g) and 1.8 tablespoons of sour cream (22g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of sour cream to pea will be complete.

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

Table of amino acids of 1.3 cup peas and 1.8 tbsp sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
20.7% 10.4g
Histidine
34% 0.21g
Isoleucine
45.3% 0.39g
Leucine
34.7% 0.66g
Lysine
37.2% 0.64g
Methionine
19.3% 0.17g
Phenylalanine
26.7% 0.4g
Threonine
44.4% 0.4g
Tryptophan
29.4% 0.08g
Valine
43.4% 0.47g

Vegetarian 15. Caramel and Peas


image of caramel
image of peas

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

A ratio of 1.3 cups of peas (181g) and 2.4 tablespoons of caramel (49g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:0.06 for pea to caramel by weight.

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

Table of amino acids of 1.3 cup peas and 2.4 tbsp caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
33.9% 0.21g
Isoleucine
46.2% 0.4g
Leucine
34.7% 0.66g
Lysine
36.9% 0.63g
Methionine
19.4% 0.17g
Phenylalanine
26.7% 0.4g
Threonine
44.5% 0.4g
Tryptophan
25.8% 0.07g
Valine
43.9% 0.47g

Vegetarian 16. Egg and Peas


image of egg
image of peas

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

For example, 1.3 cups of peas (181g) and 0.1 egg (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:21 for pea to egg by weight.

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

Table of amino acids of 1.3 cup peas and 0.1 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
20.9% 10.4g
Histidine
33.1% 0.21g
Isoleucine
44.8% 0.39g
Leucine
33.7% 0.64g
Lysine
36.2% 0.62g
Methionine
19.4% 0.17g
Phenylalanine
26.5% 0.4g
Threonine
43.9% 0.39g
Tryptophan
28.9% 0.08g
Valine
43.3% 0.47g


Complete Protein Pairings

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