16 Complete Protein Pairings with Zucchini

Summary:

  • Zucchini contains a moderate amount of protein - about 3.9 grams per large.
  • However, zucchini provides only 7 of the 9 essential amino acids sufficiently - it is a little low on leucine and methionine.[1]
  • Zucchini pairs well with brazil nut, cornmeal, tortilla, carrots or hedge mustard seeds to create a complete protein profile. [2] More zucchini 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 zucchini, and found both vegan and vegetarian pairings with zucchini 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 zucchini source

Amount of Protein in Zucchini

A decent source of supplementary protein, a single zucchini contains 3.9 grams of protein, or about 8% of recommended daily values. [1]

To get the adequate amount of protein with zucchini alone, you will need 13 zucchini (4130 grams) for an average female, or 15 zucchini for males. [4] That's about 702 calories, and a lot of zucchini! Supplementing zucchini with food higher in protein is a good idea.

Full nutritional profile for zucchini
USDA Source: Squash, summer, zucchini, includes skin, raw

Macronutrients in 1 large (323g) of zucchini:

% of RDV Amount
Calories
2.7% 55 kCal
Carbohydrates
0% -
Total fat
1.6% 1 grams
Protein
7.8% 3.9 grams

Essential Amino Acids in Zucchini

Proportionally, zucchini does contain abundant amounts of 7 out of the nine essential amino acids. However, zucchini is a little short on leucine and methionine.[1]

To have adequate amounts of all nine essential amino acids with zucchini alone, you will have to eat 15 zucchini (4778 grams) for an average person. [2]

That's about 16% more zucchini to compensate for the lack of leucine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 large (323g) of zucchini:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
7.8% 3.908g
Histidine
13.3% 0.084g
Isoleucine
16.5% 0.142g
Leucine
12.1% 0.229g
Lysine
12.7% 0.216g
Methionine
6.8% 0.058g
Phenylalanine
9.3% 0.139g
Threonine
10.4% 0.094g
Tryptophan
12.4% 0.032g
Valine
16.2% 0.174g

More Complete Protein with Zucchini

Top vegan pairings with zucchini include:
  1. Brazil Nut
  2. Cornmeal
  3. Tortilla
  4. Carrots
  5. Hedge Mustard Seeds
  6. Yellow Corn
  7. Pili Nut
  8. Chia Seeds
  9. Nori
  10. Sesame Seeds
  11. Pumpkin Seeds
  12. White Rice
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with zucchini. These include:
  1. Sour Cream
  2. Caramel
  3. Mayonnaise
  4. Yogurt

Vegan 1. Brazil Nut and Zucchini


image of brazil nut
image of zucchini

A reasonable source of supplementary protein, brazil nut is high in leucine and methionine, which is complementary to zucchini.

A ratio of 2.5 zucchini (808g) and 2.2 mls of brazil nut (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for zucchini to brazil nut by weight.

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

Table of amino acids of 2.5 large zucchini and 2.2 ml brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
19.9% 9.9g
Histidine
34.1% 0.22g
Isoleucine
42.1% 0.36g
Leucine
31.1% 0.59g
Lysine
32% 0.55g
Methionine
18.5% 0.16g
Phenylalanine
23.8% 0.36g
Threonine
26.5% 0.24g
Tryptophan
31.7% 0.08g
Valine
41.2% 0.45g

Vegan 2. Cornmeal and Zucchini


image of cornmeal
image of zucchini

Cornmeal is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of zucchini.

For example, 2.5 zucchini (808g) and 2 tablespoons of cornmeal (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 zucchini to cornmeal by weight.

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

Table of amino acids of 2.5 large zucchini and 2 tbsp cornmeal :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
22.5% 11.3g
Histidine
39.7% 0.25g
Isoleucine
47.9% 0.41g
Leucine
40.6% 0.77g
Lysine
34.3% 0.59g
Methionine
21% 0.18g
Phenylalanine
28.4% 0.42g
Threonine
31.2% 0.28g
Tryptophan
34% 0.09g
Valine
47.3% 0.51g

Vegan 3. Tortilla and Zucchini


image of tortilla
image of zucchini

A reasonable source of supplementary protein, tortilla is high in leucine and methionine, which is complementary to zucchini.

A ratio of 2 zucchini (646g) and 1.2 tortilla (30g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.04 for zucchini to tortilla by weight.

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

Table of amino acids of 2 large zucchini and 1.2 tortilla tortilla :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19% 9.5g
Histidine
35.1% 0.22g
Isoleucine
40.3% 0.35g
Leucine
35.5% 0.67g
Lysine
28.2% 0.48g
Methionine
17.7% 0.15g
Phenylalanine
24.4% 0.36g
Threonine
28.1% 0.25g
Tryptophan
29.7% 0.08g
Valine
40.5% 0.44g

Vegan 4. Carrots and Zucchini


image of carrots
image of zucchini

Carrot is low in protein, and is high in leucine and methionine, complementing the profile of zucchini.

For example, 1.7 zucchini (538g) and 2 carrots (145g) make a complete amino acids profile. In fact, any ratio of more than 0.27:1 of carrot to zucchini will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.7 large zucchini and 2 large carrots :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
15.7% 7.9g
Histidine
31.4% 0.2g
Isoleucine
40.5% 0.35g
Leucine
28% 0.53g
Lysine
29.6% 0.51g
Methionine
14.6% 0.13g
Phenylalanine
21.5% 0.32g
Threonine
48% 0.43g
Tryptophan
27.4% 0.07g
Valine
36.2% 0.39g

Vegan 5. Hedge Mustard Seeds and Zucchini


image of hedge mustard seeds
image of zucchini

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

A ratio of 2.5 zucchini (808g) and 2.1 tablespoons of hedge mustard seeds (10g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:5 for zucchini 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 2.5 large zucchini and 2.1 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
21.9% 10.9g
Histidine
38.2% 0.24g
Isoleucine
48.5% 0.42g
Leucine
36.5% 0.69g
Lysine
36.1% 0.62g
Methionine
20.3% 0.17g
Phenylalanine
27% 0.4g
Threonine
33.3% 0.3g
Tryptophan
40.8% 0.11g
Valine
46.6% 0.5g

Vegan 6. Yellow Corn and Zucchini


image of yellow corn
image of zucchini

Yellow corn is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of zucchini.

For example, 2 zucchini (646g) and 0.7 ear of yellow corn (62g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.17 for zucchini 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 2 large zucchini and 0.7 ear yellow corn :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
19.9% 9.9g
Histidine
35.6% 0.22g
Isoleucine
42.6% 0.37g
Leucine
36% 0.68g
Lysine
30.4% 0.52g
Methionine
18.5% 0.16g
Phenylalanine
25.1% 0.37g
Threonine
30% 0.27g
Tryptophan
30.3% 0.08g
Valine
43.3% 0.47g

Vegan 7. Pili Nut and Zucchini


image of pili nut
image of zucchini

A reasonable source of supplementary protein, pili nut is high in leucine and methionine, which is complementary to zucchini.

A ratio of 2.5 zucchini (808g) and 0.7 tablespoon of pili nut (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for zucchini to pili nut by weight.

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

Table of amino acids of 2.5 large zucchini and 0.7 tbsp pili nut :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20.6% 10.3g
Histidine
35.3% 0.22g
Isoleucine
44.1% 0.38g
Leucine
32.7% 0.62g
Lysine
32.7% 0.56g
Methionine
19.2% 0.17g
Phenylalanine
25% 0.37g
Threonine
28.3% 0.25g
Tryptophan
34.7% 0.09g
Valine
43.6% 0.47g

Vegan 8. Chia Seeds and Zucchini


image of chia seeds
image of zucchini

Chia seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of zucchini.

For example, 2.5 zucchini (808g) and 0.1 ounce of chia seeds (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:1.7 for zucchini to chia seed by weight.

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

Table of amino acids of 2.5 large zucchini and 0.1 oz chia seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
20.7% 10.3g
Histidine
36.2% 0.23g
Isoleucine
44.5% 0.38g
Leucine
32.8% 0.62g
Lysine
33.6% 0.57g
Methionine
19.2% 0.17g
Phenylalanine
25.6% 0.38g
Threonine
28.7% 0.26g
Tryptophan
36.8% 0.1g
Valine
43.4% 0.47g

Vegan 9. Nori and Zucchini


image of nori
image of zucchini

A reasonable source of supplementary protein, nori is high in leucine and methionine, which is complementary to zucchini.

A ratio of 2.5 zucchini (808g) and 8.2 sheets of nori (21g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.41 for zucchini to nori by weight.

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

Table of amino acids of 2.5 large zucchini and 8.2 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
22% 11g
Histidine
38% 0.24g
Isoleucine
47.7% 0.41g
Leucine
36% 0.68g
Lysine
34.4% 0.59g
Methionine
20.5% 0.18g
Phenylalanine
27.2% 0.41g
Threonine
31.5% 0.28g
Tryptophan
34.6% 0.09g
Valine
48.3% 0.52g

Vegan 10. Sesame Seeds and Zucchini


image of sesame seeds
image of zucchini

Sesame seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of zucchini.

For example, 2.5 zucchini (808g) and 0.4 tablespoon of sesame seeds (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for zucchini to sesame seed by weight.

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

Table of amino acids of 2.5 large zucchini and 0.4 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
36.4% 0.23g
Isoleucine
44.6% 0.38g
Leucine
33% 0.62g
Lysine
32.9% 0.56g
Methionine
19.4% 0.17g
Phenylalanine
25.6% 0.38g
Threonine
29% 0.26g
Tryptophan
36.6% 0.1g
Valine
43.7% 0.47g

Vegan 11. Pumpkin Seeds and Zucchini


image of pumpkin seeds
image of zucchini

A reasonable source of supplementary protein, pumpkin seed is high in leucine and methionine, which is complementary to zucchini.

A ratio of 2 zucchini (646g) and 1.8 tablespoons of pumpkin seeds (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:6 for zucchini 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 2 large zucchini and 1.8 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
18.4% 9.2g
Histidine
32.7% 0.21g
Isoleucine
41.2% 0.35g
Leucine
30.4% 0.57g
Lysine
31.3% 0.53g
Methionine
17.1% 0.15g
Phenylalanine
23.2% 0.35g
Threonine
26.4% 0.24g
Tryptophan
34.1% 0.09g
Valine
42.5% 0.46g

Vegan 12. White Rice and Zucchini


image of white rice
image of zucchini

White rice is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of zucchini.

For example, 2.5 zucchini (808g) and 0.3 cup of white rice (62g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.03 for zucchini to white rice by weight.

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

Table of amino acids of 2.5 large zucchini and 0.3 cup white rice :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
22.5% 11.2g
Histidine
38.8% 0.24g
Isoleucine
48.8% 0.42g
Leucine
36.8% 0.7g
Lysine
34.8% 0.59g
Methionine
20.9% 0.18g
Phenylalanine
28.6% 0.43g
Threonine
31.9% 0.29g
Tryptophan
37.8% 0.1g
Valine
48.7% 0.53g

Vegetarian 13. Sour Cream and Zucchini


image of sour cream
image of zucchini

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

A ratio of 2.5 zucchini (808g) and 2.4 tablespoons of sour cream (28g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:14 for zucchini to sour cream by weight.

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

Table of amino acids of 2.5 large zucchini and 2.4 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
20.9% 10.5g
Histidine
37.5% 0.24g
Isoleucine
46.7% 0.4g
Leucine
35.2% 0.66g
Lysine
36.2% 0.62g
Methionine
19.5% 0.17g
Phenylalanine
26.3% 0.39g
Threonine
30.5% 0.27g
Tryptophan
35.6% 0.09g
Valine
45.5% 0.49g

Vegetarian 14. Caramel and Zucchini


image of caramel
image of zucchini

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

For example, 2.5 zucchini (808g) and 3.1 tablespoons of caramel (63g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.01 for zucchini to caramel by weight.

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

Table of amino acids of 2.5 large zucchini and 3.1 tbsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
21.1% 10.5g
Histidine
37.3% 0.24g
Isoleucine
47.8% 0.41g
Leucine
35.1% 0.66g
Lysine
35.9% 0.61g
Methionine
19.6% 0.17g
Phenylalanine
26.3% 0.39g
Threonine
30.6% 0.28g
Tryptophan
31.1% 0.08g
Valine
46.1% 0.5g

Vegetarian 15. Mayonnaise and Zucchini


image of mayonnaise
image of zucchini

Low in protein, mayonnaise is high in leucine and methionine, which is complementary to zucchini.

A ratio of 2.5 zucchini (808g) and 0.3 cup of mayonnaise (56g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:28 for zucchini to mayonnaise by weight.

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

Table of amino acids of 2.5 large zucchini and 0.3 cup mayonnaise :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
20.6% 10.3g
Histidine
35.7% 0.22g
Isoleucine
45.6% 0.39g
Leucine
33.2% 0.63g
Lysine
34% 0.58g
Methionine
19.2% 0.17g
Phenylalanine
25.5% 0.38g
Threonine
29.5% 0.27g
Tryptophan
34.7% 0.09g
Valine
44.2% 0.48g

Vegetarian 16. Yogurt and Zucchini


image of yogurt
image of zucchini

Yogurt is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of zucchini.

For example, 2.5 zucchini (808g) and 1.6 tablespoons of yogurt (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.06 for zucchini to yogurt by weight.

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

Table of amino acids of 2.5 large zucchini and 1.6 tbsp yogurt :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
21.2% 10.6g
Histidine
36.6% 0.23g
Isoleucine
46.6% 0.4g
Leucine
34.8% 0.66g
Lysine
36% 0.62g
Methionine
19.7% 0.17g
Phenylalanine
26.3% 0.39g
Threonine
29.8% 0.27g
Tryptophan
32.9% 0.09g
Valine
46.7% 0.5g


Complete Protein Pairings

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