16 Complete Protein Pairings with Pecan

Summary:

  • Pecan is low in protein - about 10 grams per cup.
  • In addition, pecan provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Pecan pairs well with cauliflower, carrots, crimini mushroom, nutritional yeast or mango to create a complete protein profile. [2] More pecan 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 pecan, and found both vegan and vegetarian pairings with pecan 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 pecan source

Amount of Protein in Pecan

Relatively low in protein, a single cup of pecan contains 10 grams of protein, or about 20% of recommended daily values. [1]

To get the adequate amount of protein with pecan alone, you will need 5 cups of pecan (550 grams) for an average female, or 6 cups of pecan for males. [4] That's over 3770 calories. Pairing pecan with a richer protein source is a good idea.

Full nutritional profile for pecan
USDA Source: Nuts, pecans

Macronutrients in 1 cup (109g) of pecan:

% of RDV Amount
Calories
37.7% 753 kCal
Carbohydrates
0% -
Total fat
122.6% 78.4 grams
Protein
20% 10 grams

Essential Amino Acids in Pecan

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

To have adequate amounts of all nine essential amino acids with pecan alone, you will have to eat 5.5 cups of pecan (596 grams) for an average person. [2]

That's about 8% more pecan to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (109g) of pecan:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
20% 9.995g
Histidine
45.3% 0.286g
Isoleucine
42.6% 0.366g
Leucine
34.5% 0.652g
Lysine
18.3% 0.313g
Methionine
23.2% 0.199g
Phenylalanine
31.2% 0.464g
Threonine
37.1% 0.334g
Tryptophan
39% 0.101g
Valine
41.5% 0.448g

More Complete Protein with Pecan

Top vegan pairings with pecan include:
  1. Cauliflower
  2. Carrots
  3. Crimini Mushroom
  4. Nutritional Yeast
  5. Mango
  6. Pumpkin Seeds
  7. Dijon Mustard
  8. Yellow Mustard
  9. Black Beans
  10. Kidney Beans
  11. Mung Bean
  12. White Beans
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with pecan. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Pecan


image of cauliflower
image of pecan

Low in protein, cauliflower is high in lysine, which is complementary to pecan.

A ratio of 0.9 cup of pecan (99g) and 0.1 head of cauliflower (96g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:0.47 for pecan to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 0.9 cup pecan and 0.1 head cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
21.9% 10.9g
Histidine
49.8% 0.31g
Isoleucine
46.7% 0.4g
Leucine
36.8% 0.69g
Lysine
28.9% 0.49g
Methionine
23.3% 0.2g
Phenylalanine
32.5% 0.48g
Threonine
41.8% 0.38g
Tryptophan
42.8% 0.11g
Valine
48.9% 0.53g

Vegan 2. Carrots and Pecan


image of carrots
image of pecan

Carrot is low in protein, and is high in lysine, complementing the profile of pecan.

For example, 0.6 cup of pecan (61g) and 1.8 carrots (130g) make a complete amino acids profile. In fact, any ratio of more than 2.1:1 of carrot to pecan will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.6 cup pecan and 1.8 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
33.4% 0.21g
Isoleucine
35.3% 0.3g
Leucine
26.2% 0.49g
Lysine
17.8% 0.31g
Methionine
15.9% 0.14g
Phenylalanine
22.6% 0.34g
Threonine
48.2% 0.43g
Tryptophan
27.7% 0.07g
Valine
31.3% 0.34g

Vegan 3. Crimini Mushroom and Pecan


image of crimini mushroom
image of pecan

A reasonable source of supplementary protein, crimini mushroom is high in lysine, which is complementary to pecan.

A ratio of 0.8 cup of pecan (84g) and 0.9 cup of crimini mushroom (76g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of crimini mushroom to pecan will be complete.

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

Table of amino acids of 0.8 cup pecan and 0.9 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
43% 0.27g
Isoleucine
41.5% 0.36g
Leucine
32.7% 0.62g
Lysine
25.3% 0.43g
Methionine
22.1% 0.19g
Phenylalanine
28.9% 0.43g
Threonine
38.1% 0.34g
Tryptophan
46.4% 0.12g
Valine
40% 0.43g

Vegan 4. Nutritional Yeast and Pecan


image of nutritional yeast
image of pecan

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of pecan.

For example, 0.8 cup of pecan (84g) and 0.6 tablespoon of nutritional yeast (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0.7 for pecan to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Table of amino acids of 0.8 cup pecan and 0.6 tbsp nutritional yeast :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
21.3% 10.6g
Histidine
45.4% 0.29g
Isoleucine
48.8% 0.42g
Leucine
37.8% 0.71g
Lysine
28.1% 0.48g
Methionine
22.8% 0.2g
Phenylalanine
32.5% 0.48g
Threonine
44.6% 0.4g
Tryptophan
45.2% 0.12g
Valine
47.5% 0.51g

Vegan 5. Mango and Pecan


image of mango
image of pecan

Low in protein, mango is high in lysine, which is complementary to pecan.

A ratio of 0.8 cup of pecan (84g) and 1.1 mango (366g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:4 to 1:13 for pecan to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 0.8 cup pecan and 1.1 fruit mango :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
21.4% 10.7g
Histidine
45.9% 0.29g
Isoleucine
45.1% 0.39g
Leucine
36.2% 0.68g
Lysine
28.2% 0.48g
Methionine
21.3% 0.18g
Phenylalanine
30.6% 0.46g
Threonine
41.1% 0.37g
Tryptophan
48.3% 0.13g
Valine
46.1% 0.5g

Vegan 6. Pumpkin Seeds and Pecan


image of pumpkin seeds
image of pecan

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pecan.

For example, 0.6 cup of pecan (68g) and 3.9 tablespoons of pumpkin seeds (16g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of pumpkin seed to pecan will be complete.

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

Table of amino acids of 0.6 cup pecan and 3.9 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
41.2% 0.26g
Isoleucine
44% 0.38g
Leucine
34.6% 0.65g
Lysine
24.2% 0.41g
Methionine
22.1% 0.19g
Phenylalanine
29.2% 0.44g
Threonine
35.1% 0.32g
Tryptophan
44.1% 0.11g
Valine
47.6% 0.51g

Vegan 7. Dijon Mustard and Pecan


image of dijon mustard
image of pecan

A great source of protein, dijon mustard is high in lysine, which is complementary to pecan.

A ratio of 0.7 cup of pecan (73g) and 2.3 tablespoons of dijon mustard (14g) creates a complete protein profile. In fact, any ratio of more than 0.19:1 of dijon mustard to pecan will be complete.

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

Table of amino acids of 0.7 cup pecan and 2.3 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20.5% 10.3g
Histidine
49.4% 0.31g
Isoleucine
47.3% 0.41g
Leucine
38.1% 0.72g
Lysine
27% 0.46g
Methionine
23.2% 0.2g
Phenylalanine
31.6% 0.47g
Threonine
37.5% 0.34g
Tryptophan
39.5% 0.1g
Valine
46.9% 0.51g

Vegan 8. Yellow Mustard and Pecan


image of yellow mustard
image of pecan

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pecan.

For example, 0.7 cup of pecan (73g) and 6.4 tablespoons of yellow mustard (96g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.3 to 1:41 for pecan to yellow mustard by weight.

Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow

Table of amino acids of 0.7 cup pecan and 6.4 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
20.5% 10.3g
Histidine
48.4% 0.3g
Isoleucine
44.7% 0.38g
Leucine
37.9% 0.72g
Lysine
27.1% 0.46g
Methionine
24% 0.21g
Phenylalanine
31.2% 0.46g
Threonine
42.6% 0.38g
Tryptophan
29.3% 0.08g
Valine
44.5% 0.48g

Vegan 9. Black Beans and Pecan


image of black beans
image of pecan

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to pecan.

A ratio of 0.7 cup of pecan (73g) and 0.3 cup of black beans (61g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:1.2 for pecan to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Table of amino acids of 0.7 cup pecan and 0.3 cup black beans :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
20.7% 10.4g
Histidine
46.3% 0.29g
Isoleucine
48.7% 0.42g
Leucine
39.6% 0.75g
Lysine
27.3% 0.47g
Methionine
21.1% 0.18g
Phenylalanine
35.4% 0.53g
Threonine
39.8% 0.36g
Tryptophan
42.9% 0.11g
Valine
47.4% 0.51g

Vegan 10. Kidney Beans and Pecan


image of kidney beans
image of pecan

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pecan.

For example, 0.7 cup of pecan (73g) and 0.3 cup of kidney beans (45g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:1 for pecan to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Table of amino acids of 0.7 cup pecan and 0.3 cup kidney beans :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
20.7% 10.4g
Histidine
46.3% 0.29g
Isoleucine
48.7% 0.42g
Leucine
39.6% 0.75g
Lysine
27.3% 0.47g
Methionine
21.1% 0.18g
Phenylalanine
35.4% 0.53g
Threonine
39.7% 0.36g
Tryptophan
42.9% 0.11g
Valine
47.3% 0.51g

Vegan 11. Mung Bean and Pecan


image of mung bean
image of pecan

A great source of protein, mung bean is high in lysine, which is complementary to pecan.

A ratio of 0.7 cup of pecan (73g) and 1.2 tablespoons of mung bean (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.22 to 1:0.06 for pecan to mung bean by weight.

Full nutritional profile for mung bean
USDA Source: Mung beans, mature seeds, raw

Table of amino acids of 0.7 cup pecan and 1.2 tbsp mung bean :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
47.5% 0.3g
Isoleucine
46.7% 0.4g
Leucine
38.3% 0.72g
Lysine
27.4% 0.47g
Methionine
20.7% 0.18g
Phenylalanine
35.9% 0.54g
Threonine
38.3% 0.34g
Tryptophan
41.6% 0.11g
Valine
45.6% 0.49g

Vegan 12. White Beans and Pecan


image of white beans
image of pecan

White bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pecan.

For example, 0.7 cup of pecan (73g) and 3.3 tablespoons of white beans (54g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:2.3 for pecan to white bean by weight.

Full nutritional profile for white beans
USDA Source: Beans, white, mature seeds, canned

Table of amino acids of 0.7 cup pecan and 3.3 tbsp white beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
21.1% 10.6g
Histidine
47.5% 0.3g
Isoleucine
48.4% 0.42g
Leucine
39.5% 0.75g
Lysine
27.9% 0.48g
Methionine
22.3% 0.19g
Phenylalanine
34.9% 0.52g
Threonine
42.9% 0.39g
Tryptophan
43.7% 0.11g
Valine
46.6% 0.5g

Vegetarian 13. Sour Cream and Pecan


image of sour cream
image of pecan

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to pecan.

A ratio of 0.8 cup of pecan (91g) and 0.4 cup of sour cream (70g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of sour cream to pecan will be complete.

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

Table of amino acids of 0.8 cup pecan and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
20.1% 10g
Histidine
48% 0.3g
Isoleucine
48.7% 0.42g
Leucine
40.6% 0.77g
Lysine
26.5% 0.45g
Methionine
25.7% 0.22g
Phenylalanine
33.3% 0.5g
Threonine
41.9% 0.38g
Tryptophan
43.8% 0.11g
Valine
47.2% 0.51g

Vegetarian 14. Caramel and Pecan


image of caramel
image of pecan

Caramel is low in protein, and is high in lysine, complementing the profile of pecan.

For example, 0.7 cup of pecan (78g) and 0.5 cup of caramel (158g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:2 to 1:5 for pecan to caramel by weight.

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

Table of amino acids of 0.7 cup pecan and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.1% 9.1g
Histidine
42.4% 0.27g
Isoleucine
46.8% 0.4g
Leucine
36.7% 0.69g
Lysine
23.9% 0.41g
Methionine
23.4% 0.2g
Phenylalanine
29.8% 0.44g
Threonine
38% 0.34g
Tryptophan
27.8% 0.07g
Valine
44% 0.47g

Vegetarian 15. Yogurt and Pecan


image of yogurt
image of pecan

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to pecan.

A ratio of 0.7 cup of pecan (78g) and 0.3 cup of yogurt (64g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:28 for pecan to yogurt by weight.

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

Table of amino acids of 0.7 cup pecan and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
18.7% 9.4g
Histidine
41.1% 0.26g
Isoleucine
44.5% 0.38g
Leucine
36.5% 0.69g
Lysine
24.7% 0.42g
Methionine
24.1% 0.21g
Phenylalanine
30.4% 0.45g
Threonine
36.5% 0.33g
Tryptophan
32.8% 0.09g
Valine
46.6% 0.5g

Vegetarian 16. Milk and Pecan


image of milk
image of pecan

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pecan.

For example, 0.8 cup of pecan (84g) and 0.3 cup of milk (84g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of milk to pecan 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 0.8 cup pecan and 0.3 cup milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
20.9% 10.4g
Histidine
48.1% 0.3g
Isoleucine
49.4% 0.42g
Leucine
40.4% 0.76g
Lysine
27.5% 0.47g
Methionine
26.3% 0.23g
Phenylalanine
33.6% 0.5g
Threonine
41.6% 0.37g
Tryptophan
43.5% 0.11g
Valine
48.6% 0.53g


Complete Protein Pairings

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