16 Complete Protein Pairings with Blueberry

Summary:

  • Blueberry is low in protein - about 1.1 grams per cup.
  • In addition, blueberry provides only 6 of the 9 essential amino acids sufficiently - it is a little low on histidine, lysine and tryptophan.[1]
  • Blueberry pairs well with carrots, crimini mushroom, pumpkin seeds, chia seeds or dijon mustard to create a complete protein profile. [2] More blueberry 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 blueberry, and found both vegan and vegetarian pairings with blueberry 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 blueberry source

Amount of Protein in Blueberry

Relatively low in protein, a single cup of blueberry contains 1.1 grams of protein, or about 2% of recommended daily values. [1]

To get the adequate amount of protein with blueberry alone, you will need 46 cups of blueberry (6760 grams) for an average female, or 55 cups of blueberry for males. [4] That's over 3850 calories, and a lot of blueberry! Pairing blueberry with a richer protein source is a good idea.

Full nutritional profile for blueberry
USDA Source: Blueberries, raw

Macronutrients in 1 cup (148g) of blueberry:

% of RDV Amount
Calories
4.2% 84 kCal
Carbohydrates
0% -
Total fat
0.8% 0.5 grams
Protein
2.2% 1.1 grams

Essential Amino Acids in Blueberry

Proportionally, blueberry does contain abundant amounts of 6 out of the nine essential amino acids. However, blueberry is a little short on histidine, lysine and tryptophan.[1]

To have adequate amounts of all nine essential amino acids with blueberry alone, you will have to eat 89 cups of blueberry (13154 grams) for an average person. [2]

That's about 95% more blueberry to compensate for the lack of histidine, lysine and tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (148g) of blueberry:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2.2% 1.095g
Histidine
2.6% 0.016g
Isoleucine
4% 0.034g
Leucine
3.4% 0.065g
Lysine
1.1% 0.019g
Methionine
2.1% 0.018g
Phenylalanine
2.6% 0.038g
Threonine
3.3% 0.03g
Tryptophan
1.7% 0.004g
Valine
4.2% 0.046g

More Complete Protein with Blueberry

Top vegan pairings with blueberry include:
  1. Carrots
  2. Crimini Mushroom
  3. Pumpkin Seeds
  4. Chia Seeds
  5. Dijon Mustard
  6. Wheat Germ
  7. Avocado
  8. Cinnamon
  9. Spinach
  10. Quinoa
  11. Pistachio
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with blueberry. These include:
  1. Sour Cream
  2. Milk
  3. Whipping Cream
  4. Unsalted Butter

Vegan 1. Carrots and Blueberry


image of carrots
image of blueberry

Low in protein, carrot is high in histidine, lysine and tryptophan, which is complementary to blueberry.

A ratio of 3.3 cups of blueberry (493g) and 2.4 carrots (171g) creates a complete protein profile. In fact, any ratio of more than 0.35:1 of carrot to blueberry will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 3.3 cup blueberry and 2.4 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
10.5% 5.2g
Histidine
19.5% 0.12g
Isoleucine
28.5% 0.25g
Leucine
20.7% 0.39g
Lysine
13.9% 0.24g
Methionine
10.9% 0.09g
Phenylalanine
15.6% 0.23g
Threonine
47.3% 0.43g
Tryptophan
13.6% 0.04g
Valine
25.1% 0.27g

Vegan 2. Crimini Mushroom and Blueberry


image of crimini mushroom
image of blueberry

Crimini mushroom is a reasonable source of supplementary protein, and is high in histidine, lysine and tryptophan, complementing the profile of blueberry.

For example, 5 cups of blueberry (740g) and 1.3 cups of crimini mushroom (109g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:29 for blueberry to crimini mushroom by weight.

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

Table of amino acids of 5 cup blueberry and 1.3 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
24.5% 0.15g
Isoleucine
32.3% 0.28g
Leucine
26% 0.49g
Lysine
21.7% 0.37g
Methionine
16.4% 0.14g
Phenylalanine
20% 0.3g
Threonine
30.1% 0.27g
Tryptophan
32% 0.08g
Valine
32.8% 0.35g

Vegan 3. Pumpkin Seeds and Blueberry


image of pumpkin seeds
image of blueberry

A reasonable source of supplementary protein, pumpkin seed is high in histidine, lysine and tryptophan, which is complementary to blueberry.

A ratio of 3.3 cups of blueberry (493g) and 0.3 cup of pumpkin seeds (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:11 for blueberry 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 3.3 cup blueberry and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
14.1% 7.1g
Histidine
23.6% 0.15g
Isoleucine
33.6% 0.29g
Leucine
26.7% 0.51g
Lysine
18.6% 0.32g
Methionine
15.8% 0.14g
Phenylalanine
20% 0.3g
Threonine
24.9% 0.22g
Tryptophan
28.7% 0.07g
Valine
39.5% 0.43g

Vegan 4. Chia Seeds and Blueberry


image of chia seeds
image of blueberry

Chia seed is a reasonable source of supplementary protein, and is high in histidine, lysine and tryptophan, complementing the profile of blueberry.

For example, 2 cups of blueberry (296g) and 1 ounce of chia seeds (27g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:46 for blueberry to chia seed by weight.

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

Table of amino acids of 2 cup blueberry and 1 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
13.3% 6.7g
Histidine
27.9% 0.18g
Isoleucine
33% 0.28g
Leucine
26.5% 0.5g
Lysine
17.5% 0.3g
Methionine
22.6% 0.19g
Phenylalanine
23.6% 0.35g
Threonine
27.8% 0.25g
Tryptophan
48.7% 0.13g
Valine
32.2% 0.35g

Vegan 5. Dijon Mustard and Blueberry


image of dijon mustard
image of blueberry

A great source of protein, dijon mustard is high in histidine, lysine and tryptophan, which is complementary to blueberry.

A ratio of 3.3 cups of blueberry (493g) and 2.5 tbsps of dijon mustard (15g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:9 for blueberry to dijon mustard by weight.

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

Table of amino acids of 3.3 cup blueberry and 2.5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
15.2% 7.6g
Histidine
29.7% 0.19g
Isoleucine
34% 0.29g
Leucine
28.1% 0.53g
Lysine
20% 0.34g
Methionine
15.4% 0.13g
Phenylalanine
20.5% 0.31g
Threonine
25% 0.23g
Tryptophan
20.5% 0.05g
Valine
35.3% 0.38g

Vegan 6. Wheat Germ and Blueberry


image of wheat germ
image of blueberry

Wheat germ is a great source of protein, and is high in histidine, lysine and tryptophan, complementing the profile of blueberry.

For example, 3.3 cups of blueberry (493g) and 3.3 tbsps of wheat germ (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:14 for blueberry to wheat germ by weight.

Full nutritional profile for wheat germ
USDA Source: Wheat germ, crude

Table of amino acids of 3.3 cup blueberry and 3.3 tbsp wheat germ :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
18.3% 9.1g
Histidine
32.9% 0.21g
Isoleucine
36.6% 0.31g
Leucine
31.2% 0.59g
Lysine
24.1% 0.41g
Methionine
19.5% 0.17g
Phenylalanine
23.4% 0.35g
Threonine
36.5% 0.33g
Tryptophan
34.7% 0.09g
Valine
40.5% 0.44g

Vegan 7. Avocado and Blueberry


image of avocado
image of blueberry

Low in protein, avocado is high in histidine, lysine and tryptophan, which is complementary to blueberry.

A ratio of 3.3 cups of blueberry (493g) and 1.8 avocado (248g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of avocado to blueberry will be complete.

Full nutritional profile for avocado
USDA Source: Avocados, raw, California

Table of amino acids of 3.3 cup blueberry and 1.8 fruit avocado :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
17% 8.5g
Histidine
27.5% 0.17g
Isoleucine
37.1% 0.32g
Leucine
30% 0.57g
Lysine
22.5% 0.38g
Methionine
17.6% 0.15g
Phenylalanine
24.4% 0.36g
Threonine
30.8% 0.28g
Tryptophan
29.6% 0.08g
Valine
38.3% 0.41g

Vegan 8. Cinnamon and Blueberry


image of cinnamon
image of blueberry

Cinnamon is a reasonable source of supplementary protein, and is high in histidine, lysine and tryptophan, complementing the profile of blueberry.

For example, 3.3 cups of blueberry (493g) and 1.3 cups of cinnamon (159g) make a complete amino acids profile. In fact, any ratio of more than 0.32:1 of cinnamon to blueberry will be complete.

Full nutritional profile for cinnamon
USDA Source: Spices, cinnamon, ground

Table of amino acids of 3.3 cup blueberry and 1.3 cup cinnamon :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
20% 10g
Histidine
38.2% 0.24g
Isoleucine
40.3% 0.35g
Leucine
32.8% 0.62g
Lysine
26.4% 0.45g
Methionine
21.3% 0.18g
Phenylalanine
24.2% 0.36g
Threonine
35.1% 0.32g
Tryptophan
35.8% 0.09g
Valine
47.2% 0.51g

Vegan 9. Spinach and Blueberry


image of spinach
image of blueberry

A reasonable source of supplementary protein, spinach is high in histidine, lysine and tryptophan, which is complementary to blueberry.

A ratio of 2.5 cups of blueberry (370g) and 5.6 cups of spinach (168g) creates a complete protein profile. In fact, any ratio of more than 0.45:1 of spinach to blueberry will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 2.5 cup blueberry and 5.6 cup spinach :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
15.1% 7.5g
Histidine
23.5% 0.15g
Isoleucine
38.6% 0.33g
Leucine
28.4% 0.54g
Lysine
19.9% 0.34g
Methionine
15.5% 0.13g
Phenylalanine
21% 0.31g
Threonine
31% 0.28g
Tryptophan
29.4% 0.08g
Valine
35.6% 0.39g

Vegan 10. Quinoa and Blueberry


image of quinoa
image of blueberry

Quinoa is a reasonable source of supplementary protein, and is high in histidine, lysine and tryptophan, complementing the profile of blueberry.

For example, 2.5 cups of blueberry (370g) and 1 cup of quinoa (185g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of quinoa to blueberry will be complete.

Full nutritional profile for quinoa
USDA Source: Quinoa, cooked

Table of amino acids of 2.5 cup blueberry and 1 cup quinoa :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
21.8% 10.9g
Histidine
43.9% 0.28g
Isoleucine
43.8% 0.38g
Leucine
34.2% 0.65g
Lysine
28.7% 0.49g
Methionine
25.8% 0.22g
Phenylalanine
29.4% 0.44g
Threonine
35.2% 0.32g
Tryptophan
41.3% 0.11g
Valine
42.3% 0.46g

Vegan 11. Pistachio and Blueberry


image of pistachio
image of blueberry

A great source of protein, pistachio is high in histidine, lysine and tryptophan, which is complementary to blueberry.

A ratio of 2.5 cups of blueberry (370g) and 0.3 cup of pistachio (31g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:34 for blueberry to pistachio by weight.

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

Table of amino acids of 2.5 cup blueberry and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
33.1% 0.21g
Isoleucine
44.8% 0.39g
Leucine
36.4% 0.69g
Lysine
24.6% 0.42g
Methionine
18.8% 0.16g
Phenylalanine
30.5% 0.45g
Threonine
33.1% 0.3g
Tryptophan
35.7% 0.09g
Valine
48.5% 0.52g

Vegetarian 12. Sour Cream and Blueberry


image of sour cream
image of blueberry

Sour cream is a reasonable source of supplementary protein, and is high in histidine, lysine and tryptophan, complementing the profile of blueberry.

For example, 5 cups of blueberry (740g) and 0.5 cup of sour cream (92g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:25 for blueberry to sour cream by weight.

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

Table of amino acids of 5 cup blueberry and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
26.3% 0.17g
Isoleucine
37.2% 0.32g
Leucine
32.9% 0.62g
Lysine
20.4% 0.35g
Methionine
18.7% 0.16g
Phenylalanine
22.6% 0.34g
Threonine
30.9% 0.28g
Tryptophan
23.4% 0.06g
Valine
37.8% 0.41g

Vegetarian 13. Milk and Blueberry


image of milk
image of blueberry

A reasonable source of supplementary protein, milk is high in histidine, lysine and tryptophan, which is complementary to blueberry.

A ratio of 5 cups of blueberry (740g) and 0.5 cup of milk (119g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:32 for blueberry to milk by weight.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Table of amino acids of 5 cup blueberry and 0.5 cup milk :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
31.8% 0.2g
Isoleucine
43.5% 0.37g
Leucine
36.9% 0.7g
Lysine
24.8% 0.42g
Methionine
22.4% 0.19g
Phenylalanine
26.6% 0.4g
Threonine
35.1% 0.32g
Tryptophan
27.7% 0.07g
Valine
45.1% 0.49g

Vegetarian 14. Whipping Cream and Blueberry


image of whipping cream
image of blueberry

Whipping cream is a reasonable source of supplementary protein, and is high in histidine, lysine and tryptophan, complementing the profile of blueberry.

For example, 3.3 cups of blueberry (493g) and 1.5 cups of whipping cream (92g) make a complete amino acids profile. In fact, any ratio of more than 0.19:1 of whipping cream to blueberry will be complete.

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

Table of amino acids of 3.3 cup blueberry and 1.5 cup whipping cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
13.2% 6.6g
Histidine
21.3% 0.13g
Isoleucine
33.9% 0.29g
Leucine
26.7% 0.5g
Lysine
17.4% 0.3g
Methionine
15.4% 0.13g
Phenylalanine
18.1% 0.27g
Threonine
25.7% 0.23g
Tryptophan
21.6% 0.06g
Valine
32.4% 0.35g

Vegetarian 15. Unsalted Butter and Blueberry


image of unsalted butter
image of blueberry

Low in protein, unsalted butter is high in histidine, lysine and tryptophan, which is complementary to blueberry.

A ratio of 3.3 cups of blueberry (493g) and 1.5 cups of unsalted butter (352g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of unsalted butter to blueberry will be complete.

Full nutritional profile for unsalted butter
USDA Source: Butter, without salt

Table of amino acids of 3.3 cup blueberry and 1.5 cup unsalted butter :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
13.3% 6.6g
Histidine
21.5% 0.14g
Isoleucine
34.1% 0.29g
Leucine
26.9% 0.51g
Lysine
17.5% 0.3g
Methionine
15.5% 0.13g
Phenylalanine
18.3% 0.27g
Threonine
25.8% 0.23g
Tryptophan
21.9% 0.06g
Valine
32.8% 0.35g


Complete Protein Pairings

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