16 Complete Protein Pairings with Pineapple

Summary:

  • Pineapple is low in protein - about 0.9 grams per cup.
  • In addition, pineapple provides only 8 of the 9 essential amino acids sufficiently - it is a little low on leucine.[1]
  • Pineapple pairs well with cornmeal, cranberry, carrots, breadfruit seeds or yellow corn to create a complete protein profile. [2] More pineapple 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 pineapple, and found both vegan and vegetarian pairings with pineapple 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 pineapple source

Amount of Protein in Pineapple

Relatively low in protein, a single cup of pineapple contains 0.9 grams of protein, or about 2% of recommended daily values. [1]

To get the adequate amount of protein with pineapple alone, you will need 56 cups of pineapple (9260 grams) for an average female, or 67 cups of pineapple for males. [4] That's over 4630 calories, and a lot of pineapple! Pairing pineapple with a richer protein source is a good idea.

Full nutritional profile for pineapple
USDA Source: Pineapple, raw, all varieties

Macronutrients in 1 cup (165g) of pineapple:

% of RDV Amount
Calories
4.1% 83 kCal
Carbohydrates
0% -
Total fat
0.3% 0.2 grams
Protein
1.8% 0.9 grams

Essential Amino Acids in Pineapple

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

To have adequate amounts of all nine essential amino acids with pineapple alone, you will have to eat 48 cups of pineapple (7875 grams) for an average person. [2]

That's about 15% more pineapple to compensate for the lack of leucine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (165g) of pineapple:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1.8% 0.891g
Histidine
2.6% 0.017g
Isoleucine
3.6% 0.031g
Leucine
2.1% 0.04g
Lysine
2.5% 0.043g
Methionine
2.3% 0.02g
Phenylalanine
2.3% 0.035g
Threonine
3.5% 0.031g
Tryptophan
3.2% 0.008g
Valine
3.7% 0.04g

More Complete Protein with Pineapple

Top vegan pairings with pineapple include:
  1. Cornmeal
  2. Cranberry
  3. Carrots
  4. Breadfruit Seeds
  5. Yellow Corn
  6. Hedge Mustard Seeds
  7. Tofu
  8. Oregano
  9. Spirulina
  10. Black Beans
  11. Kidney Beans
  12. Pumpkin Seeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with pineapple. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Mayonnaise

Vegan 1. Cornmeal and Pineapple


image of cornmeal
image of pineapple

A reasonable source of supplementary protein, cornmeal is high in leucine, which is complementary to pineapple.

A ratio of 10 cups of pineapple (1650g) and 2.5 tablespoons of cornmeal (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for pineapple to cornmeal by weight.

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

Table of amino acids of 10 cup pineapple and 2.5 tbsp cornmeal :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
21.5% 10.8g
Histidine
34.1% 0.22g
Isoleucine
44.6% 0.38g
Leucine
33.7% 0.64g
Lysine
28.4% 0.49g
Methionine
28.1% 0.24g
Phenylalanine
29.6% 0.44g
Threonine
41.3% 0.37g
Tryptophan
35.4% 0.09g
Valine
45.3% 0.49g

Vegan 2. Cranberry and Pineapple


image of cranberry
image of pineapple

Cranberry is low in protein, and is high in leucine, complementing the profile of pineapple.

For example, 5 cups of pineapple (825g) and 2.3 cups of cranberry (253g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.31 to 1:0.07 for pineapple to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 5 cup pineapple and 2.3 cup cranberry :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
11.2% 5.6g
Histidine
20.3% 0.13g
Isoleucine
27.9% 0.24g
Leucine
17.6% 0.33g
Lysine
18.3% 0.31g
Methionine
12.4% 0.11g
Phenylalanine
17.8% 0.26g
Threonine
25.3% 0.23g
Tryptophan
18.8% 0.05g
Valine
28.9% 0.31g

Vegan 3. Carrots and Pineapple


image of carrots
image of pineapple

Low in protein, carrot is high in leucine, which is complementary to pineapple.

A ratio of 5 cups of pineapple (825g) and 1.9 carrots (139g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.17 to 1:34 for pineapple to carrot by weight.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 5 cup pineapple and 1.9 large carrots :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
11.5% 5.7g
Histidine
21.9% 0.14g
Isoleucine
30.7% 0.26g
Leucine
18% 0.34g
Lysine
20.7% 0.35g
Methionine
14.7% 0.13g
Phenylalanine
17.3% 0.26g
Threonine
46.9% 0.42g
Tryptophan
22.3% 0.06g
Valine
27.2% 0.29g

Vegan 4. Breadfruit Seeds and Pineapple


image of breadfruit seeds
image of pineapple

Breadfruit seed is a reasonable source of supplementary protein, and is high in leucine, complementing the profile of pineapple.

For example, 5 cups of pineapple (825g) and 1.5 tablespoons of breadfruit seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for pineapple to breadfruit seed by weight.

Full nutritional profile for breadfruit seeds
USDA Source: Seeds, breadnut tree seeds, dried

Table of amino acids of 5 cup pineapple and 1.5 tbsp breadfruit seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
11.6% 5.8g
Histidine
16.3% 0.1g
Isoleucine
26.9% 0.23g
Leucine
18.1% 0.34g
Lysine
15.9% 0.27g
Methionine
12.4% 0.11g
Phenylalanine
15.8% 0.24g
Threonine
23.1% 0.21g
Tryptophan
29.7% 0.08g
Valine
30.2% 0.33g

Vegan 5. Yellow Corn and Pineapple


image of yellow corn
image of pineapple

A reasonable source of supplementary protein, yellow corn is high in leucine, which is complementary to pineapple.

A ratio of 5 cups of pineapple (825g) and 0.5 ear of yellow corn (42g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0 for pineapple to yellow corn by weight.

Full nutritional profile for yellow corn
USDA Source: Corn, sweet, yellow, cooked, boiled, drained, without salt

Table of amino acids of 5 cup pineapple and 0.5 ear yellow corn :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
11.8% 5.9g
Histidine
19.1% 0.12g
Isoleucine
24.7% 0.21g
Leucine
18.4% 0.35g
Lysine
16% 0.27g
Methionine
14.9% 0.13g
Phenylalanine
16% 0.24g
Threonine
23.6% 0.21g
Tryptophan
19.5% 0.05g
Valine
25.7% 0.28g

Vegan 6. Hedge Mustard Seeds and Pineapple


image of hedge mustard seeds
image of pineapple

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

For example, 5 cups of pineapple (825g) and 2.7 tablespoons of hedge mustard seeds (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:3 for pineapple 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 5 cup pineapple and 2.7 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
12% 6g
Histidine
19.6% 0.12g
Isoleucine
27.8% 0.24g
Leucine
18.7% 0.35g
Lysine
18.5% 0.32g
Methionine
16.1% 0.14g
Phenylalanine
16.6% 0.25g
Threonine
27.1% 0.24g
Tryptophan
28.8% 0.07g
Valine
26.6% 0.29g

Vegan 7. Tofu and Pineapple


image of tofu
image of pineapple

A reasonable source of supplementary protein, tofu is high in leucine, which is complementary to pineapple.

A ratio of 5 cups of pineapple (825g) and 1.8 tablespoons of tofu (28g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for pineapple to tofu by weight.

Full nutritional profile for tofu
USDA Source: Tofu, raw, regular, prepared with calcium sulfate

Table of amino acids of 5 cup pineapple and 1.8 tbsp tofu :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
22.9% 0.14g
Isoleucine
32.3% 0.28g
Leucine
20.9% 0.4g
Lysine
19.9% 0.34g
Methionine
15% 0.13g
Phenylalanine
19.6% 0.29g
Threonine
29.8% 0.27g
Tryptophan
28.7% 0.07g
Valine
29.8% 0.32g

Vegan 8. Oregano and Pineapple


image of oregano
image of pineapple

Oregano is a reasonable source of supplementary protein, and is high in leucine, complementing the profile of pineapple.

For example, 5 cups of pineapple (825g) and 0.5 cup of oregano (26g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.21 for pineapple to oregano by weight.

Full nutritional profile for oregano
USDA Source: Spices, oregano, dried

Table of amino acids of 5 cup pineapple and 0.5 cup oregano :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
19.1% 0.12g
Isoleucine
31.7% 0.27g
Leucine
21.3% 0.4g
Lysine
20.2% 0.35g
Methionine
15.4% 0.13g
Phenylalanine
19.5% 0.29g
Threonine
26.8% 0.24g
Tryptophan
36.4% 0.09g
Valine
32.6% 0.35g

Vegan 9. Spirulina and Pineapple


image of spirulina
image of pineapple

A great source of protein, spirulina is high in leucine, which is complementary to pineapple.

A ratio of 5 cups of pineapple (825g) and 0.6 tablespoon of spirulina (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:1 for pineapple to spirulina by weight.

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

Table of amino acids of 5 cup pineapple and 0.6 tbsp spirulina :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
13.7% 6.9g
Histidine
20.3% 0.13g
Isoleucine
33.9% 0.29g
Leucine
21.5% 0.41g
Lysine
20% 0.34g
Methionine
17.1% 0.15g
Phenylalanine
19.5% 0.29g
Threonine
31.3% 0.28g
Tryptophan
30.9% 0.08g
Valine
32% 0.35g

Vegan 10. Black Beans and Pineapple


image of black beans
image of pineapple

Black bean is a reasonable source of supplementary protein, and is high in leucine, complementing the profile of pineapple.

For example, 5 cups of pineapple (825g) and 2.8 tablespoons of black beans (42g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0 for pineapple to black bean by weight.

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

Table of amino acids of 5 cup pineapple and 2.8 tbsp black beans :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
14% 7g
Histidine
24.1% 0.15g
Isoleucine
32.1% 0.28g
Leucine
21.8% 0.41g
Lysine
22.9% 0.39g
Methionine
15.4% 0.13g
Phenylalanine
21.6% 0.32g
Threonine
27.8% 0.25g
Tryptophan
27.4% 0.07g
Valine
31.8% 0.34g

Vegan 11. Kidney Beans and Pineapple


image of kidney beans
image of pineapple

A reasonable source of supplementary protein, kidney bean is high in leucine, which is complementary to pineapple.

A ratio of 5 cups of pineapple (825g) and 3.2 tablespoons of kidney beans (31g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0 for pineapple 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 5 cup pineapple and 3.2 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
14% 7g
Histidine
24.1% 0.15g
Isoleucine
32.1% 0.28g
Leucine
21.8% 0.41g
Lysine
22.9% 0.39g
Methionine
15.4% 0.13g
Phenylalanine
21.6% 0.32g
Threonine
27.7% 0.25g
Tryptophan
27.4% 0.07g
Valine
31.8% 0.34g

Vegan 12. Pumpkin Seeds and Pineapple


image of pumpkin seeds
image of pineapple

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

For example, 5 cups of pineapple (825g) and 3.4 tablespoons of pumpkin seeds (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:3 for pineapple 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 5 cup pineapple and 3.4 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
14% 7g
Histidine
24.3% 0.15g
Isoleucine
33.5% 0.29g
Leucine
21.9% 0.41g
Lysine
23.7% 0.4g
Methionine
18.2% 0.16g
Phenylalanine
20.1% 0.3g
Threonine
27.8% 0.25g
Tryptophan
33.1% 0.09g
Valine
37.3% 0.4g

Vegetarian 13. Sour Cream and Pineapple


image of sour cream
image of pineapple

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

A ratio of 5 cups of pineapple (825g) and 3.1 tablespoons of sour cream (37g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:9 for pineapple to sour cream by weight.

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

Table of amino acids of 5 cup pineapple and 3.1 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
10.7% 5.4g
Histidine
18.5% 0.12g
Isoleucine
25.2% 0.22g
Leucine
16.7% 0.32g
Lysine
18.5% 0.32g
Methionine
14.8% 0.13g
Phenylalanine
15.5% 0.23g
Threonine
23.2% 0.21g
Tryptophan
21.8% 0.06g
Valine
25% 0.27g

Vegetarian 14. Caramel and Pineapple


image of caramel
image of pineapple

Caramel is low in protein, and is high in leucine, complementing the profile of pineapple.

For example, 5 cups of pineapple (825g) and 0.3 cup of caramel (90g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:0 for pineapple to caramel by weight.

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

Table of amino acids of 5 cup pineapple and 0.3 cup caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
11.1% 5.5g
Histidine
18.8% 0.12g
Isoleucine
27.6% 0.24g
Leucine
17.3% 0.33g
Lysine
18.7% 0.32g
Methionine
15.4% 0.13g
Phenylalanine
15.9% 0.24g
Threonine
24% 0.22g
Tryptophan
15.9% 0.04g
Valine
26.5% 0.29g

Vegetarian 15. Yogurt and Pineapple


image of yogurt
image of pineapple

A reasonable source of supplementary protein, yogurt is high in leucine, which is complementary to pineapple.

A ratio of 5 cups of pineapple (825g) and 2.9 tablespoons of yogurt (45g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.02 for pineapple to yogurt by weight.

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

Table of amino acids of 5 cup pineapple and 2.9 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
12% 6g
Histidine
19.2% 0.12g
Isoleucine
28.1% 0.24g
Leucine
18.8% 0.36g
Lysine
20.7% 0.35g
Methionine
16.9% 0.14g
Phenylalanine
17.3% 0.26g
Threonine
24.5% 0.22g
Tryptophan
19.4% 0.05g
Valine
30.3% 0.33g

Vegetarian 16. Mayonnaise and Pineapple


image of mayonnaise
image of pineapple

Mayonnaise is low in protein, and is high in leucine, complementing the profile of pineapple.

For example, 5 cups of pineapple (825g) and 0.8 cup of mayonnaise (171g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.21 to 1:41 for pineapple to mayonnaise by weight.

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

Table of amino acids of 5 cup pineapple and 0.8 cup mayonnaise :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
20.1% 0.13g
Isoleucine
31.1% 0.27g
Leucine
19.1% 0.36g
Lysine
19.7% 0.34g
Methionine
18.5% 0.16g
Phenylalanine
18.2% 0.27g
Threonine
27.8% 0.25g
Tryptophan
27% 0.07g
Valine
30% 0.32g


Complete Protein Pairings

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