16 Complete Protein Pairings with Plums

Summary:

• Plum is low in protein - about 0.5 grams per fruit.
• In addition, plum provides only 1 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.^[1]
• Plum pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or lotus seeds to create a complete protein profile. ^[2] More plum pairings and detailed analysis below.

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• Summary
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• Pairings with Plums (16)

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.

Relatively low in protein, a single plum contains 0.5 grams of protein, or about 1% of recommended daily values. ^[1]

To get the adequate amount of protein with plums alone, you will need 108 plums (7140 grams) for an average female, or 130 plums for males. ^[4] That's over 3290 calories, and a lot of plum! Pairing plum with a richer protein source is a good idea.

Full nutritional profile for plums
USDA Source: Plums, raw

Macronutrients in 1 fruit (66g) of plums:

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

To have adequate amounts of all nine essential amino acids with plum alone, you will have to eat 191 plums (12600 grams) for an average person. ^[2]

That's about 76% more plum to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 fruit (66g) of plums:

1. Carrots
2. Hedge Mustard Seeds
3. Pumpkin Seeds
4. Chia Seeds
5. Lotus Seeds
6. Spirulina
7. Dijon Mustard
8. Crimini Mushroom
9. Spinach
10. Pistachio
11. Cashews

1. Sour Cream
2. Caramel
3. Mayonnaise
4. Yogurt

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

A ratio of 5 plums (330g) and 2.9 carrots (209g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of carrot to plum will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

For example, 5 plums (330g) and 0.3 cup of hedge mustard seeds (20g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:12 for plum to hedge mustard seed by weight.

Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried

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

A ratio of 5 plums (330g) and 0.3 cup of pumpkin seeds (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:11 for plum to pumpkin seed by weight.

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

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

For example, 5 plums (330g) and 0.8 ounce of chia seeds (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:14 for plum to chia seed by weight.

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

A reasonable source of supplementary protein, lotus seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 3.3 plums (220g) and 1.1 cups of lotus seeds (35g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:48 for plum to lotus seed by weight.

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

Spirulina is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 3.3 plums (220g) and 1.1 tablespoons of spirulina (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:11 for plum to spirulina by weight.

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

A great source of protein, dijon mustard is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 5 plums (330g) and 2.7 tablespoons of dijon mustard (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:10 for plum to dijon mustard by weight.

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

Crimini mushroom is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 0.7 plum (44g) and 2.4 cups of crimini mushroom (213g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of crimini mushroom to plum will be complete.

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

A reasonable source of supplementary protein, spinach is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 5 plums (330g) and 5.4 cups of spinach (161g) creates a complete protein profile. In fact, any ratio of more than 0.49:1 of spinach to plum will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Pistachio is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 5 plums (330g) and 3.7 tablespoons of pistachio (28g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:17 for plum to pistachio by weight.

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

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

A ratio of 3.3 plums (220g) and 1.1 ounces of cashews (32g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:44 for plum to cashew by weight.

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

Sour cream is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 10 plums (660g) and 0.5 cup of sour cream (98g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:15 for plum to sour cream by weight.

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

Low in protein, caramel is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 10 plums (660g) and 0.7 cup of caramel (241g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.37 to 1:0 for plum to caramel by weight.

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

Mayonnaise is low in protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of plum.

For example, 5 plums (330g) and 1 cup of mayonnaise (228g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of mayonnaise to plum will be complete.

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

A reasonable source of supplementary protein, yogurt is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to plum.

A ratio of 10 plums (660g) and 0.5 cup of yogurt (121g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:0.03 for plum to yogurt by weight.

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