16 Complete Protein Pairings with Sesame Seeds

Summary:

  • Sesame seed is low in protein - about 1.6 grams per tbsp.
  • In addition, sesame seed provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Sesame seed pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More sesame seed 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 sesame seeds, and found both vegan and vegetarian pairings with sesame seeds 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 sesame seeds source

Amount of Protein in Sesame Seeds

Relatively low in protein, a single tablespoon of sesame seeds contains 1.6 grams of protein, or about 3% of recommended daily values. [1]

To get the adequate amount of protein with sesame seeds alone, you will need 31 tablespoons of sesame seeds (295 grams) for an average female, or 37 tablespoons of sesame seeds for males. [4] That's over 1670 calories. Pairing sesame seed with a richer protein source is a good idea.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

Macronutrients in 1 tbsp (9.45g) of sesame seeds:

% of RDV Amount
Calories
2.7% 53 kCal
Carbohydrates
0% -
Total fat
7.1% 4.5 grams
Protein
3.2% 1.6 grams

Essential Amino Acids in Sesame Seeds

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

To have adequate amounts of all nine essential amino acids with sesame seed alone, you will have to eat 33 tablespoons of sesame seeds (314 grams) for an average person. [2]

That's about 7% more sesame seed to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 tbsp (9.45g) of sesame seeds:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
3.2% 1.603g
Histidine
7.5% 0.047g
Isoleucine
8% 0.069g
Leucine
6.5% 0.123g
Lysine
3% 0.051g
Methionine
6.2% 0.053g
Phenylalanine
5.7% 0.085g
Threonine
7.4% 0.067g
Tryptophan
13.5% 0.035g
Valine
8.3% 0.089g

More Complete Protein with Sesame Seeds

Top vegan pairings with sesame seeds 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 sesame seeds. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Sesame Seeds


image of cauliflower
image of sesame seeds

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

A ratio of 3.3 tablespoons of sesame seeds (32g) and 0.1 head of cauliflower (53g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.7 to 1:0.15 for sesame seed to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 3.3 tbsp sesame seeds and 0.1 head cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
12.7% 6.4g
Histidine
29.7% 0.19g
Isoleucine
31.2% 0.27g
Leucine
24.6% 0.47g
Lysine
16.8% 0.29g
Methionine
21.8% 0.19g
Phenylalanine
21.3% 0.32g
Threonine
29.2% 0.26g
Tryptophan
49.1% 0.13g
Valine
33.8% 0.37g

Vegan 2. Carrots and Sesame Seeds


image of carrots
image of sesame seeds

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

For example, 2.5 tablespoons of sesame seeds (24g) and 1.2 carrots (88g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of carrot to sesame seed will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2.5 tbsp sesame seeds and 1.2 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
9.7% 4.8g
Histidine
24.3% 0.15g
Isoleucine
28% 0.24g
Leucine
21% 0.4g
Lysine
12.7% 0.22g
Methionine
17.4% 0.15g
Phenylalanine
17.9% 0.27g
Threonine
37.2% 0.34g
Tryptophan
37.8% 0.1g
Valine
26.4% 0.28g

Vegan 3. Watermelon and Sesame Seeds


image of watermelon
image of sesame seeds

Low in protein, watermelon is high in lysine, which is complementary to sesame seed.

A ratio of 2.5 tablespoons of sesame seeds (24g) and 1 cup of watermelon (151g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:6 to 1:2.6 for sesame seed to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 2.5 tbsp sesame seeds and 1 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
9.9% 4.9g
Histidine
20.1% 0.13g
Isoleucine
23.4% 0.2g
Leucine
17.7% 0.33g
Lysine
13% 0.22g
Methionine
16.4% 0.14g
Phenylalanine
15.8% 0.24g
Threonine
23% 0.21g
Tryptophan
37.8% 0.1g
Valine
23% 0.25g

Vegan 4. Crimini Mushroom and Sesame Seeds


image of crimini mushroom
image of sesame seeds

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

For example, 2.5 tablespoons of sesame seeds (24g) and 0.4 cup of crimini mushroom (37g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of crimini mushroom to sesame seed will be complete.

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

Table of amino acids of 2.5 tbsp sesame seeds and 0.4 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
9.9% 4.9g
Histidine
22.7% 0.14g
Isoleucine
24.4% 0.21g
Leucine
19.3% 0.36g
Lysine
13% 0.22g
Methionine
17.5% 0.15g
Phenylalanine
16.7% 0.25g
Threonine
23.2% 0.21g
Tryptophan
41.8% 0.11g
Valine
24.7% 0.27g

Vegan 5. Cranberry and Sesame Seeds


image of cranberry
image of sesame seeds

Low in protein, cranberry is high in lysine, which is complementary to sesame seed.

A ratio of 3.3 tablespoons of sesame seeds (32g) and 3.5 cups of cranberry (381g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:12 to 1:21 for sesame seed to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 3.3 tbsp sesame seeds and 3.5 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
14.2% 7.1g
Histidine
35.8% 0.23g
Isoleucine
41.3% 0.36g
Leucine
32.3% 0.61g
Lysine
18.7% 0.32g
Methionine
21.8% 0.19g
Phenylalanine
28.2% 0.42g
Threonine
36.5% 0.33g
Tryptophan
49.3% 0.13g
Valine
43.5% 0.47g

Vegan 6. Nutritional Yeast and Sesame Seeds


image of nutritional yeast
image of sesame seeds

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

For example, 2.5 tablespoons of sesame seeds (24g) and 0.3 tablespoon of nutritional yeast (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:0.24 for sesame seed 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 2.5 tbsp sesame seeds and 0.3 tbsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
10.9% 5.5g
Histidine
23.9% 0.15g
Isoleucine
27.9% 0.24g
Leucine
21.8% 0.41g
Lysine
14.4% 0.25g
Methionine
17.8% 0.15g
Phenylalanine
18.5% 0.28g
Threonine
26.4% 0.24g
Tryptophan
41.2% 0.11g
Valine
28.4% 0.31g

Vegan 7. Mango and Sesame Seeds


image of mango
image of sesame seeds

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

A ratio of 2.5 tablespoons of sesame seeds (24g) and 0.5 mango (180g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:8 to 1:5 for sesame seed to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 2.5 tbsp sesame seeds and 0.5 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
11% 5.5g
Histidine
24.1% 0.15g
Isoleucine
26.1% 0.22g
Leucine
21% 0.4g
Lysine
14.5% 0.25g
Methionine
17.1% 0.15g
Phenylalanine
17.5% 0.26g
Threonine
24.7% 0.22g
Tryptophan
42.7% 0.11g
Valine
27.7% 0.3g

Vegan 8. Pumpkin Seeds and Sesame Seeds


image of pumpkin seeds
image of sesame seeds

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

For example, 2.5 tablespoons of sesame seeds (24g) and 2.4 tablespoons of pumpkin seeds (9g) make a complete amino acids profile. In fact, any ratio of more than 0.4:1 of pumpkin seed to sesame seed 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 2.5 tbsp sesame seeds and 2.4 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
11.5% 5.8g
Histidine
26.5% 0.17g
Isoleucine
30.6% 0.26g
Leucine
24.1% 0.46g
Lysine
15.2% 0.26g
Methionine
20% 0.17g
Phenylalanine
20.1% 0.3g
Threonine
25.7% 0.23g
Tryptophan
45.6% 0.12g
Valine
33.8% 0.37g

Vegan 9. Dijon Mustard and Sesame Seeds


image of dijon mustard
image of sesame seeds

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

A ratio of 2.5 tablespoons of sesame seeds (24g) and 1.3 tablespoons of dijon mustard (8g) creates a complete protein profile. In fact, any ratio of more than 0.33:1 of dijon mustard to sesame seed will be complete.

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

Table of amino acids of 2.5 tbsp sesame seeds and 1.3 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
12.1% 6g
Histidine
29.6% 0.19g
Isoleucine
30.8% 0.26g
Leucine
24.8% 0.47g
Lysine
15.9% 0.27g
Methionine
19.8% 0.17g
Phenylalanine
20.4% 0.3g
Threonine
25.7% 0.23g
Tryptophan
41.4% 0.11g
Valine
31.6% 0.34g

Vegan 10. Yellow Mustard and Sesame Seeds


image of yellow mustard
image of sesame seeds

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

For example, 3.3 tablespoons of sesame seeds (32g) and 4.9 tablespoons of yellow mustard (73g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:2.3 to 1:9 for sesame seed to yellow mustard by weight.

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

Table of amino acids of 3.3 tbsp sesame seeds and 4.9 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
16.1% 8.1g
Histidine
38.7% 0.24g
Isoleucine
39.1% 0.34g
Leucine
32.9% 0.62g
Lysine
21.3% 0.36g
Methionine
26.9% 0.23g
Phenylalanine
26.9% 0.4g
Threonine
38.2% 0.34g
Tryptophan
47.5% 0.12g
Valine
40.4% 0.44g

Vegan 11. Black Beans and Sesame Seeds


image of black beans
image of sesame seeds

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

A ratio of 2.5 tablespoons of sesame seeds (24g) and 2.3 tablespoons of black beans (35g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.5 to 1:0.38 for sesame seed to black bean by weight.

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

Table of amino acids of 2.5 tbsp sesame seeds and 2.3 tbsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
27.8% 0.18g
Isoleucine
31.6% 0.27g
Leucine
25.6% 0.48g
Lysine
16.1% 0.27g
Methionine
18.6% 0.16g
Phenylalanine
22.5% 0.34g
Threonine
27% 0.24g
Tryptophan
43.3% 0.11g
Valine
31.9% 0.34g

Vegan 12. Kidney Beans and Sesame Seeds


image of kidney beans
image of sesame seeds

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

For example, 2.5 tablespoons of sesame seeds (24g) and 2.6 tablespoons of kidney beans (26g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:0.32 for sesame seed 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 2.5 tbsp sesame seeds and 2.6 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
12.2% 6.1g
Histidine
27.8% 0.18g
Isoleucine
31.6% 0.27g
Leucine
25.6% 0.48g
Lysine
16.1% 0.27g
Methionine
18.6% 0.16g
Phenylalanine
22.5% 0.34g
Threonine
27% 0.24g
Tryptophan
43.3% 0.11g
Valine
31.9% 0.34g

Vegetarian 13. Sour Cream and Sesame Seeds


image of sour cream
image of sesame seeds

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

A ratio of 2.5 tablespoons of sesame seeds (24g) and 2.6 tablespoons of sour cream (32g) creates a complete protein profile. In fact, any ratio of more than 1.3:1 of sour cream to sesame seed will be complete.

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

Table of amino acids of 2.5 tbsp sesame seeds and 2.6 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
9.6% 4.8g
Histidine
23.3% 0.15g
Isoleucine
26.1% 0.22g
Leucine
21.6% 0.41g
Lysine
12.6% 0.22g
Methionine
18.3% 0.16g
Phenylalanine
17.6% 0.26g
Threonine
23.5% 0.21g
Tryptophan
38.8% 0.1g
Valine
26.4% 0.29g

Vegetarian 14. Caramel and Sesame Seeds


image of caramel
image of sesame seeds

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

For example, 3.3 tablespoons of sesame seeds (32g) and 0.3 cup of caramel (111g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:4 to 1:1.1 for sesame seed to caramel by weight.

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

Table of amino acids of 3.3 tbsp sesame seeds and 0.3 cup caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
32% 0.2g
Isoleucine
38.3% 0.33g
Leucine
30.1% 0.57g
Lysine
17.6% 0.3g
Methionine
25.3% 0.22g
Phenylalanine
24.3% 0.36g
Threonine
32.8% 0.3g
Tryptophan
44.9% 0.12g
Valine
37.7% 0.41g

Vegetarian 15. Yogurt and Sesame Seeds


image of yogurt
image of sesame seeds

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

A ratio of 3.3 tablespoons of sesame seeds (32g) and 2.9 tablespoons of yogurt (45g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.4 to 1:6 for sesame seed to yogurt by weight.

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

Table of amino acids of 3.3 tbsp sesame seeds and 2.9 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
31.1% 0.2g
Isoleucine
36.6% 0.32g
Leucine
30% 0.57g
Lysine
18.2% 0.31g
Methionine
25.9% 0.22g
Phenylalanine
24.7% 0.37g
Threonine
31.7% 0.29g
Tryptophan
48.4% 0.13g
Valine
39.6% 0.43g

Vegetarian 16. Milk and Sesame Seeds


image of milk
image of sesame seeds

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

For example, 2.5 tablespoons of sesame seeds (24g) and 2.7 tablespoons of milk (41g) make a complete amino acids profile. In fact, any ratio of more than 1.7:1 of milk to sesame seed 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 2.5 tbsp sesame seeds and 2.7 tbsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
10.7% 5.4g
Histidine
25.2% 0.16g
Isoleucine
28.2% 0.24g
Leucine
23% 0.44g
Lysine
14.1% 0.24g
Methionine
19.5% 0.17g
Phenylalanine
19% 0.28g
Threonine
24.9% 0.22g
Tryptophan
40.3% 0.1g
Valine
28.9% 0.31g


Complete Protein Pairings

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