16 Complete Protein Pairings with Apricot

Summary:

• Apricot is low in protein - about 2.2 grams per cup.
• In addition, apricot provides only 5 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, methionine and valine.^[1]
• Apricot pairs well with carrots, brazil nut, cornmeal, pumpkin seeds or hedge mustard seeds to create a complete protein profile. ^[2] More apricot pairings and detailed analysis below.

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• Summary
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• Pairings with Apricot (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 apricot contains 2.2 grams of protein, or about 4% of recommended daily values. ^[1]

To get the adequate amount of protein with apricot alone, you will need 23 cups of apricot (3570 grams) for an average female, or 28 cups of apricot for males. ^[4] That's over 1710 calories, and a lot of apricot! Pairing apricot with a richer protein source is a good idea.

Full nutritional profile for apricot
USDA Source: Apricots, raw

Macronutrients in 1 cup (155g) of apricot:

Proportionally, apricot does contain abundant amounts of 5 out of the nine essential amino acids. However, apricot is a little short on isoleucine, leucine, methionine and valine.^[1]

To have adequate amounts of all nine essential amino acids with apricot alone, you will have to eat 92 cups of apricot (14333 grams) for an average person. ^[2]

That's about 301% more apricot to compensate for the lack of isoleucine, leucine, methionine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (155g) of apricot:

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

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

Low in protein, carrot is high in isoleucine, leucine, methionine and valine, which is complementary to apricot.

A ratio of 0.4 cup of apricot (67g) and 3 carrots (218g) creates a complete protein profile. In fact, any ratio of more than 3:1 of carrot to apricot 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 isoleucine, leucine, methionine and valine, complementing the profile of apricot.

For example, 3.3 cups of apricot (517g) and 2.4 tablespoons of brazil nut (20g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0 for apricot 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 isoleucine, leucine, methionine and valine, which is complementary to apricot.

A ratio of 1.4 cups of apricot (221g) and 0.4 cup of cornmeal (50g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.23 to 1:0.05 for apricot to cornmeal by weight.

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

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

For example, 1.3 cups of apricot (194g) and 0.4 cup of pumpkin seeds (27g) make a complete amino acids profile. In fact, any ratio of more than 0.14:1 of pumpkin seed to apricot will be complete.

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 isoleucine, leucine, methionine and valine, which is complementary to apricot.

A ratio of 1.4 cups of apricot (221g) and 0.4 cup of hedge mustard seeds (31g) creates a complete protein profile. In fact, any ratio of more than 0.14:1 of hedge mustard seed to apricot will be complete.

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 isoleucine, leucine, methionine and valine, complementing the profile of apricot.

For example, 2.5 cups of apricot (388g) and 3.8 tablespoons of pili nut (29g) 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 apricot to pili nut by weight.

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

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

A ratio of 1.7 cups of apricot (258g) and 31.5 sheets of nori (82g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.32 to 1:10 for apricot to nori by weight.

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

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

For example, 2 cups of apricot (310g) and 0.6 ounce of chia seeds (16g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:26 for apricot to chia seed by weight.

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

A great source of protein, spirulina is high in isoleucine, leucine, methionine and valine, which is complementary to apricot.

A ratio of 1 cup of apricot (155g) and 1.6 tablespoons of spirulina (11g) creates a complete protein profile. In fact, any ratio of more than 0.07:1 of spirulina to apricot will be complete.

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

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

For example, 1.1 cups of apricot (172g) and 2.2 ears of yellow corn (199g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:5 for apricot to yellow corn by weight.

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

A reasonable source of supplementary protein, white rice is high in isoleucine, leucine, methionine and valine, which is complementary to apricot.

A ratio of 1.7 cups of apricot (258g) and 1.3 cups of white rice (240g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.9 to 1:0.7 for apricot to white rice by weight.

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

Lotus seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, methionine and valine, complementing the profile of apricot.

For example, 0.4 cup of apricot (62g) and 1.6 cups of lotus seeds (51g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of lotus seed to apricot will be complete.

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

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

A ratio of 2.5 cups of apricot (388g) and 0.9 cup of sour cream (164g) creates a complete protein profile. In fact, any ratio of more than 0.42:1 of sour cream to apricot will be complete.

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

Mayonnaise is low in protein, and is high in isoleucine, leucine, methionine and valine, complementing the profile of apricot.

For example, 2.5 cups of apricot (388g) and 1.5 cups of mayonnaise (326g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of mayonnaise to apricot will be complete.

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

A reasonable source of supplementary protein, yogurt is high in isoleucine, leucine, methionine and valine, which is complementary to apricot.

A ratio of 2 cups of apricot (310g) and 0.5 cup of yogurt (110g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.36 to 1:1.1 for apricot to yogurt by weight.

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

Whipping cream is a reasonable source of supplementary protein, and is high in isoleucine, leucine, methionine and valine, complementing the profile of apricot.

For example, 1.7 cups of apricot (258g) and 2.5 cups of whipping cream (149g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of whipping cream to apricot will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized