16 Complete Protein Pairings with Watermelon

Summary:

• Watermelon is low in protein - about 0.9 grams per cup.
• In addition, watermelon provides only 4 of the 9 essential amino acids sufficiently - it is a little low on histidine, leucine, methionine, phenylalanine and valine.^[1]
• Watermelon pairs well with carrots, brazil nut, cornmeal, tortilla or chia seeds to create a complete protein profile. ^[2] More watermelon pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Watermelon (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 cup of watermelon contains 0.9 grams of protein, or about 2% of recommended daily values. ^[1]

To get the adequate amount of protein with watermelon alone, you will need 53 cups of watermelon (8200 grams) for an average female, or 64 cups of watermelon for males. ^[4] That's over 2460 calories, and a lot of watermelon! Pairing watermelon with a richer protein source is a good idea.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Macronutrients in 1 cup (154g) of watermelon:

Proportionally, watermelon does contain abundant amounts of 4 out of the nine essential amino acids. However, watermelon is a little short on histidine, leucine, methionine, phenylalanine and valine.^[1]

To have adequate amounts of all nine essential amino acids with watermelon alone, you will have to eat 93 cups of watermelon (14333 grams) for an average person. ^[2]

That's about 75% more watermelon to compensate for the lack of histidine, leucine, methionine, phenylalanine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (154g) of watermelon:

1. Carrots
2. Brazil Nut
3. Cornmeal
4. Tortilla
5. Chia Seeds
6. Pumpkin Seeds
7. Hedge Mustard Seeds
8. Pili Nut
9. Yellow Corn
10. Nori
11. Sesame Seeds
12. White Rice

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

Low in protein, carrot is high in histidine, leucine, methionine, phenylalanine and valine, which is complementary to watermelon.

A ratio of 1.7 cups of watermelon (257g) and 2.6 carrots (191g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of carrot to watermelon will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Brazil nut is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine, phenylalanine and valine, complementing the profile of watermelon.

For example, 3.3 cups of watermelon (513g) and 3.3 tablespoons of brazil nut (27g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0 for watermelon to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

A reasonable source of supplementary protein, cornmeal is high in histidine, leucine, methionine, phenylalanine and valine, which is complementary to watermelon.

A ratio of 5 cups of watermelon (770g) and 0.5 cup of cornmeal (55g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0 for watermelon to cornmeal by weight.

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

Tortilla is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine, phenylalanine and valine, complementing the profile of watermelon.

For example, 5 cups of watermelon (770g) and 4.1 tortilla (99g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.06 for watermelon to tortilla by weight.

Full nutritional profile for tortilla
USDA Source: Tortillas, ready-to-bake or -fry, corn

A reasonable source of supplementary protein, chia seed is high in histidine, leucine, methionine, phenylalanine and valine, which is complementary to watermelon.

A ratio of 2.5 cups of watermelon (385g) and 0.6 ounce of chia seeds (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:18 for watermelon to chia seed by weight.

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

Pumpkin seed is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine, phenylalanine and valine, complementing the profile of watermelon.

For example, 3.3 cups of watermelon (513g) and 0.3 cup of pumpkin seeds (20g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:11 for watermelon to pumpkin seed by weight.

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

A reasonable source of supplementary protein, hedge mustard seed is high in histidine, leucine, methionine, phenylalanine and valine, which is complementary to watermelon.

A ratio of 5 cups of watermelon (770g) and 0.4 cup of hedge mustard seeds (27g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:7 for watermelon to hedge mustard seed by weight.

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

Pili nut is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine, phenylalanine and valine, complementing the profile of watermelon.

For example, 3.3 cups of watermelon (513g) and 0.3 cup of pili nut (37g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0.01 for watermelon to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

A reasonable source of supplementary protein, yellow corn is high in histidine, leucine, methionine, phenylalanine and valine, which is complementary to watermelon.

A ratio of 3.3 cups of watermelon (513g) and 1.5 ears of yellow corn (136g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:0.38 for watermelon to yellow corn by weight.

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

Nori is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine, phenylalanine and valine, complementing the profile of watermelon.

For example, 5 cups of watermelon (770g) and 34 sheets of nori (89g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:1.2 for watermelon to nori by weight.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

A reasonable source of supplementary protein, sesame seed is high in histidine, leucine, methionine, phenylalanine and valine, which is complementary to watermelon.

A ratio of 2.5 cups of watermelon (385g) and 2.5 tablespoons of sesame seeds (23g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.06 for watermelon to sesame seed by weight.

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

White rice is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine, phenylalanine and valine, complementing the profile of watermelon.

For example, 5 cups of watermelon (770g) and 1.3 cups of white rice (247g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.32 to 1:0.09 for watermelon to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

A reasonable source of supplementary protein, sour cream is high in histidine, leucine, methionine, phenylalanine and valine, which is complementary to watermelon.

A ratio of 5 cups of watermelon (770g) and 0.4 cup of sour cream (79g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:20 for watermelon to sour cream by weight.

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

Caramel is low in protein, and is high in histidine, leucine, methionine, phenylalanine and valine, complementing the profile of watermelon.

For example, 5 cups of watermelon (770g) and 0.6 cup of caramel (193g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.25 to 1:0.01 for watermelon to caramel by weight.

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

Low in protein, mayonnaise is high in histidine, leucine, methionine, phenylalanine and valine, which is complementary to watermelon.

A ratio of 5 cups of watermelon (770g) and 1.7 cups of mayonnaise (364g) creates a complete protein profile. In fact, any ratio of more than 0.47:1 of mayonnaise to watermelon will be complete.

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

Yogurt is a reasonable source of supplementary protein, and is high in histidine, leucine, methionine, phenylalanine and valine, complementing the profile of watermelon.

For example, 5 cups of watermelon (770g) and 0.4 cup of yogurt (96g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:0.08 for watermelon to yogurt by weight.

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