16 Complete Protein Pairings with Pine Nut

Summary:

  • Pine nut is low in protein - about 18.5 grams per cup.
  • In addition, pine nut provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Pine nut pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More pine nut 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 pine nut, and found both vegan and vegetarian pairings with pine nut 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 pine nut source

Amount of Protein in Pine Nut

Relatively low in protein, a single cup of pine nut contains 18.5 grams of protein, or about 37% of recommended daily values. [1]

To get the adequate amount of protein with pine nut alone, you will need 2.7 cups of pine nut (365 grams) for an average female, or 3.2 cups of pine nut for males. [4] That's over 2460 calories. Pairing pine nut with a richer protein source is a good idea.

Full nutritional profile for pine nut
USDA Source: Nuts, pine nuts, dried

Macronutrients in 1 cup (135g) of pine nut:

% of RDV Amount
Calories
45.4% 909 kCal
Carbohydrates
0% -
Total fat
144.2% 92.3 grams
Protein
37% 18.5 grams

Essential Amino Acids in Pine Nut

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

To have adequate amounts of all nine essential amino acids with pine nut alone, you will have to eat 2.5 cups of pine nut (332 grams) for an average person. [2]

That's about 9% more pine nut to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (135g) of pine nut:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
37% 18.482g
Histidine
73.1% 0.46g
Isoleucine
85.1% 0.732g
Leucine
70.8% 1.338g
Lysine
42.6% 0.729g
Methionine
40.7% 0.35g
Phenylalanine
47.5% 0.707g
Threonine
55.5% 0.5g
Tryptophan
55.6% 0.144g
Valine
85.9% 0.927g

More Complete Protein with Pine Nut

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

Vegan 1. Cauliflower and Pine Nut


image of cauliflower
image of pine nut

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

A ratio of 0.5 cup of pine nut (68g) and 39.7 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:0.7 for pine nut to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 0.5 cup pine nut and 39.7 grams cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
20% 10g
Histidine
40.1% 0.25g
Isoleucine
45.8% 0.39g
Leucine
37.6% 0.71g
Lysine
26.4% 0.45g
Methionine
21.3% 0.18g
Phenylalanine
25.5% 0.38g
Threonine
31.1% 0.28g
Tryptophan
30.8% 0.08g
Valine
47.5% 0.51g

Vegan 2. Carrots and Pine Nut


image of carrots
image of pine nut

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

For example, 0.5 cup of pine nut (64g) and 1.2 carrots (83g) make a complete amino acids profile. In fact, any ratio of more than 1.3:1 of carrot to pine nut will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.5 cup pine nut and 1.2 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
40.1% 0.25g
Isoleucine
48% 0.41g
Leucine
38.2% 0.72g
Lysine
25.2% 0.43g
Methionine
21.3% 0.18g
Phenylalanine
26% 0.39g
Threonine
44.1% 0.4g
Tryptophan
30.3% 0.08g
Valine
46.2% 0.5g

Vegan 3. Watermelon and Pine Nut


image of watermelon
image of pine nut

Low in protein, watermelon is high in lysine, which is complementary to pine nut.

A ratio of 0.5 cup of pine nut (71g) and 1 cup of watermelon (158g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2.2 to 1:38 for pine nut to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 0.5 cup pine nut and 1 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
21.4% 10.7g
Histidine
40% 0.25g
Isoleucine
48.3% 0.42g
Leucine
38.8% 0.73g
Lysine
28.2% 0.48g
Methionine
22.5% 0.19g
Phenylalanine
26.6% 0.4g
Threonine
34% 0.31g
Tryptophan
33.5% 0.09g
Valine
47.5% 0.51g

Vegan 4. Crimini Mushroom and Pine Nut


image of crimini mushroom
image of pine nut

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of pine nut.

For example, 0.5 cup of pine nut (71g) and 0.4 cup of crimini mushroom (39g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of crimini mushroom to pine nut will be complete.

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

Table of amino acids of 0.5 cup pine nut and 0.4 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
21.4% 10.7g
Histidine
42.6% 0.27g
Isoleucine
49.3% 0.42g
Leucine
40.4% 0.76g
Lysine
28.2% 0.48g
Methionine
23.6% 0.2g
Phenylalanine
27.5% 0.41g
Threonine
34.1% 0.31g
Tryptophan
37.7% 0.1g
Valine
49.4% 0.53g

Vegan 5. Cranberry and Pine Nut


image of cranberry
image of pine nut

Low in protein, cranberry is high in lysine, which is complementary to pine nut.

A ratio of 0.5 cup of pine nut (61g) and 2.3 cups of cranberry (257g) creates a complete protein profile. In fact, any ratio of more than 4:1 of cranberry to pine nut will be complete.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 0.5 cup pine nut and 2.3 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
40.6% 0.26g
Isoleucine
48.5% 0.42g
Leucine
39.4% 0.74g
Lysine
25.3% 0.43g
Methionine
19.4% 0.17g
Phenylalanine
27.8% 0.41g
Threonine
33.2% 0.3g
Tryptophan
28.2% 0.07g
Valine
49.8% 0.54g

Vegan 6. Nutritional Yeast and Pine Nut


image of nutritional yeast
image of pine nut

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

For example, 0.5 cup of pine nut (64g) and 0.3 tablespoon of nutritional yeast (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.9 for pine nut 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 0.5 cup pine nut and 0.3 tbsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
20.3% 10.2g
Histidine
39.7% 0.25g
Isoleucine
47.9% 0.41g
Leucine
38.9% 0.74g
Lysine
26.8% 0.46g
Methionine
21.7% 0.19g
Phenylalanine
26.6% 0.4g
Threonine
33.9% 0.31g
Tryptophan
33.5% 0.09g
Valine
48.1% 0.52g

Vegan 7. Mango and Pine Nut


image of mango
image of pine nut

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

A ratio of 0.5 cup of pine nut (68g) and 0.5 mango (178g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2.6 to 1:17 for pine nut to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 0.5 cup pine nut and 0.5 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
21.4% 10.7g
Histidine
41.9% 0.26g
Isoleucine
48.6% 0.42g
Leucine
40.1% 0.76g
Lysine
28.2% 0.48g
Methionine
22% 0.19g
Phenylalanine
27% 0.4g
Threonine
33.9% 0.3g
Tryptophan
36.7% 0.1g
Valine
49.9% 0.54g

Vegan 8. Pumpkin Seeds and Pine Nut


image of pumpkin seeds
image of pine nut

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

For example, 0.4 cup of pine nut (59g) and 2 tablespoons of pumpkin seeds (8g) make a complete amino acids profile. In fact, any ratio of more than 0.14:1 of pumpkin seed to pine nut 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 0.4 cup pine nut and 2 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
19.1% 9.6g
Histidine
38.5% 0.24g
Isoleucine
46.1% 0.4g
Leucine
37.6% 0.71g
Lysine
25.2% 0.43g
Methionine
21.6% 0.19g
Phenylalanine
25.7% 0.38g
Threonine
30.3% 0.27g
Tryptophan
34.4% 0.09g
Valine
48.6% 0.53g

Vegan 9. Dijon Mustard and Pine Nut


image of dijon mustard
image of pine nut

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

A ratio of 0.5 cup of pine nut (61g) and 1.2 tablespoons of dijon mustard (7g) creates a complete protein profile. In fact, any ratio of more than 0.11:1 of dijon mustard to pine nut will be complete.

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

Table of amino acids of 0.5 cup pine nut and 1.2 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
20.5% 10.2g
Histidine
43% 0.27g
Isoleucine
48.4% 0.42g
Leucine
39.9% 0.75g
Lysine
27% 0.46g
Methionine
22.4% 0.19g
Phenylalanine
27.1% 0.4g
Threonine
31.8% 0.29g
Tryptophan
32.2% 0.08g
Valine
48.9% 0.53g

Vegan 10. Yellow Mustard and Pine Nut


image of yellow mustard
image of pine nut

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

For example, 0.5 cup of pine nut (64g) and 3.4 tablespoons of yellow mustard (52g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:28 for pine nut to yellow mustard by weight.

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

Table of amino acids of 0.5 cup pine nut and 3.4 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
21.5% 10.7g
Histidine
44.5% 0.28g
Isoleucine
49.3% 0.42g
Leucine
41.7% 0.79g
Lysine
28.3% 0.48g
Methionine
23.9% 0.21g
Phenylalanine
28.2% 0.42g
Threonine
36% 0.32g
Tryptophan
28.2% 0.07g
Valine
49.9% 0.54g

Vegan 11. Black Beans and Pine Nut


image of black beans
image of pine nut

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

A ratio of 0.5 cup of pine nut (61g) and 2.1 tablespoons of black beans (31g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:1.4 for pine nut to black bean by weight.

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

Table of amino acids of 0.5 cup pine nut and 2.1 tbsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
20.6% 10.3g
Histidine
41.4% 0.26g
Isoleucine
49% 0.42g
Leucine
40.6% 0.77g
Lysine
27.1% 0.46g
Methionine
21.4% 0.18g
Phenylalanine
29% 0.43g
Threonine
32.9% 0.3g
Tryptophan
33.9% 0.09g
Valine
49.1% 0.53g

Vegan 12. Kidney Beans and Pine Nut


image of kidney beans
image of pine nut

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

For example, 0.5 cup of pine nut (61g) and 2.4 tablespoons of kidney beans (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.38 to 1:1.2 for pine nut 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 0.5 cup pine nut and 2.4 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
20.6% 10.3g
Histidine
41.4% 0.26g
Isoleucine
49% 0.42g
Leucine
40.6% 0.77g
Lysine
27.1% 0.46g
Methionine
21.4% 0.18g
Phenylalanine
29% 0.43g
Threonine
32.9% 0.3g
Tryptophan
33.9% 0.09g
Valine
49.1% 0.53g

Vegetarian 13. Sour Cream and Pine Nut


image of sour cream
image of pine nut

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

A ratio of 0.5 cup of pine nut (68g) and 2.6 tablespoons of sour cream (31g) creates a complete protein profile. In fact, any ratio of more than 0.46:1 of sour cream to pine nut will be complete.

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

Table of amino acids of 0.5 cup pine nut and 2.6 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
20% 10g
Histidine
41.1% 0.26g
Isoleucine
48.5% 0.42g
Leucine
40.7% 0.77g
Lysine
26.4% 0.45g
Methionine
23.2% 0.2g
Phenylalanine
27% 0.4g
Threonine
32.7% 0.29g
Tryptophan
32.8% 0.09g
Valine
48.6% 0.52g

Vegetarian 14. Caramel and Pine Nut


image of caramel
image of pine nut

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

For example, 0.5 cup of pine nut (64g) and 3.9 tablespoons of caramel (79g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:4 for pine nut to caramel by weight.

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

Table of amino acids of 0.5 cup pine nut and 3.9 tbsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
19.5% 9.8g
Histidine
39.8% 0.25g
Isoleucine
48.7% 0.42g
Leucine
39.7% 0.75g
Lysine
25.7% 0.44g
Methionine
22.8% 0.2g
Phenylalanine
26.4% 0.39g
Threonine
32.2% 0.29g
Tryptophan
26.5% 0.07g
Valine
48.1% 0.52g

Vegetarian 15. Yogurt and Pine Nut


image of yogurt
image of pine nut

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

A ratio of 0.5 cup of pine nut (64g) and 2.1 tablespoons of yogurt (32g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:21 for pine nut to yogurt by weight.

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

Table of amino acids of 0.5 cup pine nut and 2.1 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
19.8% 9.9g
Histidine
39.2% 0.25g
Isoleucine
47.5% 0.41g
Leucine
39.6% 0.75g
Lysine
26.1% 0.45g
Methionine
23.1% 0.2g
Phenylalanine
26.7% 0.4g
Threonine
31.5% 0.28g
Tryptophan
28.9% 0.08g
Valine
49.4% 0.53g

Vegetarian 16. Milk and Pine Nut


image of milk
image of pine nut

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

For example, 0.5 cup of pine nut (64g) and 2.5 tablespoons of milk (39g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of milk to pine nut 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 0.5 cup pine nut and 2.5 tbsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
20.2% 10.1g
Histidine
40.9% 0.26g
Isoleucine
48.2% 0.41g
Leucine
40.1% 0.76g
Lysine
26.6% 0.45g
Methionine
23.3% 0.2g
Phenylalanine
27.1% 0.4g
Threonine
32.5% 0.29g
Tryptophan
32.7% 0.09g
Valine
48.7% 0.53g


Complete Protein Pairings

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