16 Complete Protein Pairings with Bittersweet Chocolate

Summary:

  • Bittersweet chocolate is low in protein - about 4.2 grams per oz.
  • In addition, bittersweet chocolate provides only 5 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine and methionine.[1]
  • Bittersweet chocolate pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or crimini mushroom to create a complete protein profile. [2] More bittersweet chocolate 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 bittersweet chocolate, and found both vegan and vegetarian pairings with bittersweet chocolate 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 bittersweet chocolate source

Amount of Protein in Bittersweet Chocolate

Relatively low in protein, a single ounce of bittersweet chocolate contains 4.2 grams of protein, or about 8% of recommended daily values. [1]

To get the adequate amount of protein with bittersweet chocolate alone, you will need 12 ounces of bittersweet chocolate (349 grams) for an average female, or 14 ounces of bittersweet chocolate for males. [4] That's over 2240 calories. Pairing bittersweet chocolate with a richer protein source is a good idea.

Full nutritional profile for bittersweet chocolate
USDA Source: Baking chocolate, unsweetened, squares

Macronutrients in 1 oz (29g) of bittersweet chocolate:

% of RDV Amount
Calories
9.3% 186 kCal
Carbohydrates
0% -
Total fat
23.7% 15.2 grams
Protein
8.3% 4.2 grams

Essential Amino Acids in Bittersweet Chocolate

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

To have adequate amounts of all nine essential amino acids with bittersweet chocolate alone, you will have to eat 21 ounces of bittersweet chocolate (614 grams) for an average person. [2]

That's about 76% more bittersweet chocolate to compensate for the lack of isoleucine, leucine, lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 oz (29g) of bittersweet chocolate:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
8.3% 4.153g
Histidine
9.9% 0.062g
Isoleucine
13.8% 0.119g
Leucine
10.7% 0.202g
Lysine
8% 0.136g
Methionine
4.7% 0.041g
Phenylalanine
10.2% 0.152g
Threonine
11.9% 0.107g
Tryptophan
14.5% 0.038g
Valine
17.6% 0.19g

More Complete Protein with Bittersweet Chocolate

Top vegan pairings with bittersweet chocolate include:
  1. Carrots
  2. Hedge Mustard Seeds
  3. Pumpkin Seeds
  4. Chia Seeds
  5. Crimini Mushroom
  6. Spirulina
  7. Dijon Mustard
  8. Lotus Seeds
  9. Spinach
  10. Poppy Seeds
  11. Pistachio
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with bittersweet chocolate. These include:
  1. Sour Cream
  2. Caramel
  3. Mayonnaise
  4. Yogurt

Vegan 1. Carrots and Bittersweet Chocolate


image of carrots
image of bittersweet chocolate

Low in protein, carrot is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 0.4 ounce of bittersweet chocolate (12g) and 2.8 carrots (204g) creates a complete protein profile. In fact, any ratio of more than 18:1 of carrot to bittersweet chocolate will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.4 oz bittersweet chocolate and 2.8 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
7.1% 3.6g
Histidine
16.9% 0.11g
Isoleucine
23.8% 0.2g
Leucine
15.3% 0.29g
Lysine
15.2% 0.26g
Methionine
6.6% 0.06g
Phenylalanine
12.4% 0.19g
Threonine
48.1% 0.43g
Tryptophan
15.2% 0.04g
Valine
20.1% 0.22g

Vegan 2. Hedge Mustard Seeds and Bittersweet Chocolate


image of hedge mustard seeds
image of bittersweet chocolate

Hedge mustard seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 1.3 ounces of bittersweet chocolate (36g) and 0.4 cup of hedge mustard seeds (28g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of hedge mustard seed to bittersweet chocolate will be complete.

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

Table of amino acids of 1.3 oz bittersweet chocolate and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
26.8% 0.17g
Isoleucine
38.4% 0.33g
Leucine
31.6% 0.6g
Lysine
23.2% 0.4g
Methionine
16% 0.14g
Phenylalanine
23.7% 0.35g
Threonine
36.4% 0.33g
Tryptophan
46.8% 0.12g
Valine
40.3% 0.43g

Vegan 3. Pumpkin Seeds and Bittersweet Chocolate


image of pumpkin seeds
image of bittersweet chocolate

A reasonable source of supplementary protein, pumpkin seed is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 1 ounce of bittersweet chocolate (29g) and 0.3 cup of pumpkin seeds (22g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of pumpkin seed to bittersweet chocolate 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 1 oz bittersweet chocolate and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
16.3% 8.2g
Histidine
27.6% 0.17g
Isoleucine
37.9% 0.33g
Leucine
28.7% 0.54g
Lysine
25.5% 0.44g
Methionine
15.2% 0.13g
Phenylalanine
23.6% 0.35g
Threonine
28.3% 0.26g
Tryptophan
41.7% 0.11g
Valine
47.5% 0.51g

Vegan 4. Chia Seeds and Bittersweet Chocolate


image of chia seeds
image of bittersweet chocolate

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

For example, 0.9 ounce of bittersweet chocolate (26g) and 0.7 ounce of chia seeds (21g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of chia seed to bittersweet chocolate will be complete.

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

Table of amino acids of 0.9 oz bittersweet chocolate and 0.7 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
14.4% 7.2g
Histidine
26.4% 0.17g
Isoleucine
31.8% 0.27g
Leucine
24.7% 0.47g
Lysine
18.9% 0.32g
Methionine
18.4% 0.16g
Phenylalanine
23.4% 0.35g
Threonine
27.1% 0.24g
Tryptophan
47.9% 0.12g
Valine
34.1% 0.37g

Vegan 5. Crimini Mushroom and Bittersweet Chocolate


image of crimini mushroom
image of bittersweet chocolate

A reasonable source of supplementary protein, crimini mushroom is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 0.3 ounce of bittersweet chocolate (8g) and 2.4 cups of crimini mushroom (210g) creates a complete protein profile. In fact, any ratio of more than 28:1 of crimini mushroom to bittersweet chocolate will be complete.

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

Table of amino acids of 0.3 oz bittersweet chocolate and 2.4 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
12.7% 6.3g
Histidine
24.9% 0.16g
Isoleucine
27.8% 0.24g
Leucine
19.8% 0.37g
Lysine
33.1% 0.57g
Methionine
13% 0.11g
Phenylalanine
16.4% 0.24g
Threonine
29.5% 0.27g
Tryptophan
49.1% 0.13g
Valine
27% 0.29g

Vegan 6. Spirulina and Bittersweet Chocolate


image of spirulina
image of bittersweet chocolate

Spirulina is a great source of protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 0.8 ounce of bittersweet chocolate (24g) and 1.4 tablespoons of spirulina (10g) make a complete amino acids profile. In fact, any ratio of more than 0.4:1 of spirulina to bittersweet chocolate will be complete.

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

Table of amino acids of 0.8 oz bittersweet chocolate and 1.4 tbsp spirulina :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
18.1% 9.1g
Histidine
25.1% 0.16g
Isoleucine
47.9% 0.41g
Leucine
34.4% 0.65g
Lysine
23.9% 0.41g
Methionine
17% 0.15g
Phenylalanine
26.7% 0.4g
Threonine
42.1% 0.38g
Tryptophan
47% 0.12g
Valine
46.3% 0.5g

Vegan 7. Dijon Mustard and Bittersweet Chocolate


image of dijon mustard
image of bittersweet chocolate

A great source of protein, dijon mustard is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 0.7 ounce of bittersweet chocolate (19g) and 4.4 tablespoons of dijon mustard (27g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of dijon mustard to bittersweet chocolate will be complete.

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

Table of amino acids of 0.7 oz bittersweet chocolate and 4.4 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
19.5% 9.7g
Histidine
43.8% 0.28g
Isoleucine
46% 0.4g
Leucine
36.5% 0.69g
Lysine
34.1% 0.58g
Methionine
18.1% 0.16g
Phenylalanine
27.8% 0.41g
Threonine
32.8% 0.29g
Tryptophan
35.9% 0.09g
Valine
49% 0.53g

Vegan 8. Lotus Seeds and Bittersweet Chocolate


image of lotus seeds
image of bittersweet chocolate

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

For example, 0.4 ounce of bittersweet chocolate (10g) and 1.5 cups of lotus seeds (47g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of lotus seed to bittersweet chocolate will be complete.

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

Table of amino acids of 0.4 oz bittersweet chocolate and 1.5 cup lotus seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.3% 8.7g
Histidine
35.3% 0.22g
Isoleucine
46.3% 0.4g
Leucine
33.7% 0.64g
Lysine
29.6% 0.51g
Methionine
16.1% 0.14g
Phenylalanine
27.6% 0.41g
Threonine
42.9% 0.39g
Tryptophan
44.6% 0.12g
Valine
49% 0.53g

Vegan 9. Spinach and Bittersweet Chocolate


image of spinach
image of bittersweet chocolate

A reasonable source of supplementary protein, spinach is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 0.6 ounce of bittersweet chocolate (18g) and 7.6 cups of spinach (228g) creates a complete protein profile. In fact, any ratio of more than 13:1 of spinach to bittersweet chocolate will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 0.6 oz bittersweet chocolate and 7.6 cup spinach :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
29.4% 0.19g
Isoleucine
47.6% 0.41g
Leucine
33.6% 0.63g
Lysine
28.2% 0.48g
Methionine
17% 0.15g
Phenylalanine
26.1% 0.39g
Threonine
38.4% 0.35g
Tryptophan
43.2% 0.11g
Valine
45% 0.49g

Vegan 10. Poppy Seeds and Bittersweet Chocolate


image of poppy seeds
image of bittersweet chocolate

Poppy seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 0.9 ounce of bittersweet chocolate (26g) and 3.9 tablespoons of poppy seeds (33g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of poppy seed to bittersweet chocolate will be complete.

Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed

Table of amino acids of 0.9 oz bittersweet chocolate and 3.9 tbsp poppy seeds :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.3% 9.7g
Histidine
33.4% 0.21g
Isoleucine
43.7% 0.38g
Leucine
32.5% 0.61g
Lysine
25.4% 0.43g
Methionine
23.4% 0.2g
Phenylalanine
25.9% 0.39g
Threonine
35.7% 0.32g
Tryptophan
36.2% 0.09g
Valine
49.1% 0.53g

Vegan 11. Pistachio and Bittersweet Chocolate


image of pistachio
image of bittersweet chocolate

A great source of protein, pistachio is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 0.5 ounce of bittersweet chocolate (14g) and 0.3 cup of pistachio (33g) creates a complete protein profile. In fact, any ratio of more than 2.4:1 of pistachio to bittersweet chocolate will be complete.

Full nutritional profile for pistachio
USDA Source: Nuts, pistachio nuts, dry roasted, without salt added

Table of amino acids of 0.5 oz bittersweet chocolate and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
32.6% 0.21g
Isoleucine
43.1% 0.37g
Leucine
34.2% 0.65g
Lysine
26.6% 0.46g
Methionine
16.5% 0.14g
Phenylalanine
30% 0.45g
Threonine
31.7% 0.29g
Tryptophan
39.8% 0.1g
Valine
48% 0.52g

Vegetarian 12. Sour Cream and Bittersweet Chocolate


image of sour cream
image of bittersweet chocolate

Sour cream is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 1.7 ounces of bittersweet chocolate (48g) and 0.6 cup of sour cream (111g) make a complete amino acids profile. In fact, any ratio of more than 2.3:1 of sour cream to bittersweet chocolate will be complete.

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

Table of amino acids of 1.7 oz bittersweet chocolate and 0.6 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
19.3% 9.6g
Histidine
32.8% 0.21g
Isoleucine
44.2% 0.38g
Leucine
36.8% 0.69g
Lysine
31.2% 0.53g
Methionine
18% 0.15g
Phenylalanine
28.8% 0.43g
Threonine
37.5% 0.34g
Tryptophan
42.2% 0.11g
Valine
49.4% 0.53g

Vegetarian 13. Caramel and Bittersweet Chocolate


image of caramel
image of bittersweet chocolate

Low in protein, caramel is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 1.4 ounces of bittersweet chocolate (41g) and 0.6 cup of caramel (211g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:5 to 1:1.9 for bittersweet chocolate to caramel by weight.

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

Table of amino acids of 1.4 oz bittersweet chocolate and 0.6 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17% 8.5g
Histidine
27.6% 0.17g
Isoleucine
41.6% 0.36g
Leucine
31.3% 0.59g
Lysine
25.8% 0.44g
Methionine
15.8% 0.14g
Phenylalanine
24.7% 0.37g
Threonine
32.5% 0.29g
Tryptophan
20.7% 0.05g
Valine
44.3% 0.48g

Vegetarian 14. Mayonnaise and Bittersweet Chocolate


image of mayonnaise
image of bittersweet chocolate

Mayonnaise is low in protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 1.7 ounces of bittersweet chocolate (48g) and 1.3 cups of mayonnaise (296g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of mayonnaise to bittersweet chocolate will be complete.

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

Table of amino acids of 1.7 oz bittersweet chocolate and 1.3 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
19.5% 9.8g
Histidine
28.7% 0.18g
Isoleucine
45.4% 0.39g
Leucine
32.6% 0.62g
Lysine
25.7% 0.44g
Methionine
19.9% 0.17g
Phenylalanine
28.3% 0.42g
Threonine
37.9% 0.34g
Tryptophan
43.5% 0.11g
Valine
49.6% 0.54g

Vegetarian 15. Yogurt and Bittersweet Chocolate


image of yogurt
image of bittersweet chocolate

A reasonable source of supplementary protein, yogurt is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 1.4 ounces of bittersweet chocolate (41g) and 0.3 cup of yogurt (80g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.9 to 1:10 for bittersweet chocolate to yogurt by weight.

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

Table of amino acids of 1.4 oz bittersweet chocolate and 0.3 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
25.1% 0.16g
Isoleucine
37.4% 0.32g
Leucine
30.1% 0.57g
Lysine
26% 0.44g
Methionine
16.3% 0.14g
Phenylalanine
24.8% 0.37g
Threonine
29.7% 0.27g
Tryptophan
26.9% 0.07g
Valine
46.4% 0.5g


Complete Protein Pairings

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