16 Complete Protein Pairings with Applesauce

Summary:

• Applesauce is low in protein - about 0.4 grams per cup.
• In addition, applesauce provides only 6 of the 9 essential amino acids sufficiently - it is a little low on leucine, methionine and phenylalanine.^[1]
• Applesauce pairs well with brazil nut, cornmeal, carrots, tortilla or chia seeds to create a complete protein profile. ^[2] More applesauce pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Applesauce (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 applesauce contains 0.4 grams of protein, or about 1% of recommended daily values. ^[1]

To get the adequate amount of protein with applesauce alone, you will need 121 cups of applesauce (29410 grams) for an average female, or 145 cups of applesauce for males. ^[4] That's over 12350 calories, and a lot of applesauce! Pairing applesauce with a richer protein source is a good idea.

Full nutritional profile for applesauce
USDA Source: Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)

Macronutrients in 1 cup (244g) of applesauce:

Proportionally, applesauce does contain abundant amounts of 6 out of the nine essential amino acids. However, applesauce is a little short on leucine, methionine and phenylalanine.^[1]

To have adequate amounts of all nine essential amino acids with applesauce alone, you will have to eat 176 cups of applesauce (43000 grams) for an average person. ^[2]

That's about 46% more applesauce to compensate for the lack of leucine, methionine and phenylalanine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (244g) of applesauce:

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

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

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

A ratio of 10 cups of applesauce (2440g) and 0.7 teaspoon of brazil nut (2g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for applesauce to brazil nut by weight.

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

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

For example, 10 cups of applesauce (2440g) and 3.2 tablespoons of cornmeal (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for applesauce to cornmeal by weight.

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

Low in protein, carrot is high in leucine, methionine and phenylalanine, which is complementary to applesauce.

A ratio of 5 cups of applesauce (1220g) and 2.4 carrots (173g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:28 for applesauce to carrot by weight.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

For example, 10 cups of applesauce (2440g) and 2.5 tortilla (60g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for applesauce 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 leucine, methionine and phenylalanine, which is complementary to applesauce.

A ratio of 10 cups of applesauce (2440g) and 0.2 ounce of chia seeds (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:0.22 for applesauce to chia seed by weight.

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

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

For example, 10 cups of applesauce (2440g) and 3.3 tablespoons of hedge mustard seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.6 for applesauce 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, yellow corn is high in leucine, methionine and phenylalanine, which is complementary to applesauce.

A ratio of 10 cups of applesauce (2440g) and 1.4 ears of yellow corn (124g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0 for applesauce to yellow corn by weight.

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

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

For example, 10 cups of applesauce (2440g) and 1.1 tablespoons of pili nut (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for applesauce to pili nut by weight.

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

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

A ratio of 10 cups of applesauce (2440g) and 0.7 tablespoon of sesame seeds (6g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for applesauce 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 leucine, methionine and phenylalanine, complementing the profile of applesauce.

For example, 10 cups of applesauce (2440g) and 0.5 cup of white rice (99g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0 for applesauce 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, nori is high in leucine, methionine and phenylalanine, which is complementary to applesauce.

A ratio of 10 cups of applesauce (2440g) and 13 sheets of nori (34g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.01 for applesauce to nori by weight.

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

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

For example, 10 cups of applesauce (2440g) and 3.7 tablespoons of pumpkin seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.6 for applesauce 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, sour cream is high in leucine, methionine and phenylalanine, which is complementary to applesauce.

A ratio of 10 cups of applesauce (2440g) and 3.8 tablespoons of sour cream (45g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:1.9 for applesauce 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 leucine, methionine and phenylalanine, complementing the profile of applesauce.

For example, 10 cups of applesauce (2440g) and 0.3 cup of caramel (100g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0 for applesauce to caramel by weight.

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

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

A ratio of 10 cups of applesauce (2440g) and 0.4 cup of mayonnaise (90g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:4 for applesauce to mayonnaise by weight.

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

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

For example, 10 cups of applesauce (2440g) and 2.5 tablespoons of yogurt (38g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for applesauce to yogurt by weight.

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