16 Complete Protein Pairings with Coconut

Summary:

  • Coconut is low in protein - about 2.7 grams per cup.
  • In addition, coconut provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Coconut pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More coconut 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 coconut, and found both vegan and vegetarian pairings with coconut 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 coconut source

Amount of Protein in Coconut

Relatively low in protein, a single cup of coconut contains 2.7 grams of protein, or about 5% of recommended daily values. [1]

To get the adequate amount of protein with coconut alone, you will need 19 cups of coconut (1500 grams) for an average female, or 23 cups of coconut for males. [4] That's over 5320 calories, and a lot of coconut! Pairing coconut with a richer protein source is a good idea.

Full nutritional profile for coconut
USDA Source: Nuts, coconut meat, raw

Macronutrients in 1 cup (80g) of coconut:

% of RDV Amount
Calories
14.2% 283 kCal
Carbohydrates
0% -
Total fat
41.9% 26.8 grams
Protein
5.3% 2.7 grams

Essential Amino Acids in Coconut

Proportionally, coconut does contain abundant amounts of 8 out of the nine essential amino acids. However, coconut is a little short on lysine.[1]

To have adequate amounts of all nine essential amino acids with coconut alone, you will have to eat 17 cups of coconut (1387 grams) for an average person. [2]

That's about 8% more coconut to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (80g) of coconut:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
5.3% 2.664g
Histidine
9.8% 0.062g
Isoleucine
12.2% 0.105g
Leucine
10.5% 0.198g
Lysine
6.9% 0.118g
Methionine
5.8% 0.05g
Phenylalanine
9.1% 0.135g
Threonine
10.8% 0.097g
Tryptophan
12% 0.031g
Valine
15% 0.162g

More Complete Protein with Coconut

Top vegan pairings with coconut include:
  1. Cauliflower
  2. Carrots
  3. Watermelon
  4. Crimini Mushroom
  5. Cranberry
  6. Nutritional Yeast
  7. Mango
  8. Pumpkin Seeds
  9. Dijon Mustard
  10. Yellow Mustard
  11. Black Beans
  12. Kidney Beans
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with coconut. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Coconut


image of cauliflower
image of coconut

Low in protein, cauliflower is high in lysine, which is complementary to coconut.

A ratio of 2.5 cups of coconut (200g) and 4.4 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for coconut to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 2.5 cup coconut and 4.4 grams cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
13.5% 6.7g
Histidine
24.8% 0.16g
Isoleucine
30.8% 0.27g
Leucine
26.4% 0.5g
Lysine
17.8% 0.3g
Methionine
14.5% 0.12g
Phenylalanine
22.9% 0.34g
Threonine
27.3% 0.25g
Tryptophan
30.3% 0.08g
Valine
37.9% 0.41g

Vegan 2. Carrots and Coconut


image of carrots
image of coconut

Carrot is low in protein, and is high in lysine, complementing the profile of coconut.

For example, 2.5 cups of coconut (200g) and 0.1 carrot (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:19 for coconut to carrot by weight.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2.5 cup coconut and 0.1 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
25.1% 0.16g
Isoleucine
31.3% 0.27g
Leucine
26.7% 0.5g
Lysine
17.8% 0.3g
Methionine
14.6% 0.13g
Phenylalanine
23.1% 0.34g
Threonine
29% 0.26g
Tryptophan
30.4% 0.08g
Valine
38% 0.41g

Vegan 3. Watermelon and Coconut


image of watermelon
image of coconut

Low in protein, watermelon is high in lysine, which is complementary to coconut.

A ratio of 2.5 cups of coconut (200g) and 1.7 tablespoons of watermelon (17g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.04 for coconut to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 2.5 cup coconut and 1.7 tbsp watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
24.6% 0.15g
Isoleucine
30.8% 0.27g
Leucine
26.3% 0.5g
Lysine
17.8% 0.3g
Methionine
14.5% 0.12g
Phenylalanine
22.9% 0.34g
Threonine
27.4% 0.25g
Tryptophan
30.4% 0.08g
Valine
37.7% 0.41g

Vegan 4. Crimini Mushroom and Coconut


image of crimini mushroom
image of coconut

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

For example, 2.5 cups of coconut (200g) and 0.8 tablespoon of crimini mushroom (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:8 for coconut to crimini mushroom by weight.

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

Table of amino acids of 2.5 cup coconut and 0.8 tbsp crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
24.9% 0.16g
Isoleucine
30.9% 0.27g
Leucine
26.5% 0.5g
Lysine
17.8% 0.3g
Methionine
14.6% 0.13g
Phenylalanine
23% 0.34g
Threonine
27.4% 0.25g
Tryptophan
30.9% 0.08g
Valine
37.8% 0.41g

Vegan 5. Cranberry and Coconut


image of cranberry
image of coconut

Low in protein, cranberry is high in lysine, which is complementary to coconut.

A ratio of 2.5 cups of coconut (200g) and 0.3 cup of cranberry (31g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:0.09 for coconut to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 2.5 cup coconut and 0.3 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
25.3% 0.16g
Isoleucine
31.7% 0.27g
Leucine
27% 0.51g
Lysine
17.9% 0.31g
Methionine
14.5% 0.12g
Phenylalanine
23.4% 0.35g
Threonine
27.9% 0.25g
Tryptophan
30.4% 0.08g
Valine
38.7% 0.42g

Vegan 6. Nutritional Yeast and Coconut


image of nutritional yeast
image of coconut

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of coconut.

For example, 2.5 cups of coconut (200g) and 0.1 teaspoon of nutritional yeast (0g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for coconut to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Table of amino acids of 2.5 cup coconut and 0.1 tsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
25% 0.16g
Isoleucine
31.3% 0.27g
Leucine
26.7% 0.51g
Lysine
17.9% 0.31g
Methionine
14.7% 0.13g
Phenylalanine
23.1% 0.34g
Threonine
27.8% 0.25g
Tryptophan
30.8% 0.08g
Valine
38.3% 0.41g

Vegan 7. Mango and Coconut


image of mango
image of coconut

Low in protein, mango is high in lysine, which is complementary to coconut.

A ratio of 2.5 cups of coconut (200g) and 0.1 mango (20g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.02 for coconut to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 2.5 cup coconut and 0.1 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
25% 0.16g
Isoleucine
31.1% 0.27g
Leucine
26.7% 0.5g
Lysine
18% 0.31g
Methionine
14.6% 0.13g
Phenylalanine
23% 0.34g
Threonine
27.6% 0.25g
Tryptophan
31% 0.08g
Valine
38.2% 0.41g

Vegan 8. Pumpkin Seeds and Coconut


image of pumpkin seeds
image of coconut

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of coconut.

For example, 2.5 cups of coconut (200g) and 0.8 teaspoon of pumpkin seeds (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:2.1 for coconut 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 2.5 cup coconut and 0.8 tsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
13.7% 6.9g
Histidine
25.3% 0.16g
Isoleucine
31.6% 0.27g
Leucine
27% 0.51g
Lysine
18% 0.31g
Methionine
14.9% 0.13g
Phenylalanine
23.3% 0.35g
Threonine
27.7% 0.25g
Tryptophan
31.3% 0.08g
Valine
38.9% 0.42g

Vegan 9. Dijon Mustard and Coconut


image of dijon mustard
image of coconut

A great source of protein, dijon mustard is high in lysine, which is complementary to coconut.

A ratio of 2.5 cups of coconut (200g) and 0.4 teaspoon of dijon mustard (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:1.7 for coconut to dijon mustard by weight.

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

Table of amino acids of 2.5 cup coconut and 0.4 tsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
25.6% 0.16g
Isoleucine
31.6% 0.27g
Leucine
27.1% 0.51g
Lysine
18.1% 0.31g
Methionine
14.9% 0.13g
Phenylalanine
23.4% 0.35g
Threonine
27.7% 0.25g
Tryptophan
30.8% 0.08g
Valine
38.6% 0.42g

Vegan 10. Yellow Mustard and Coconut


image of yellow mustard
image of coconut

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of coconut.

For example, 2.5 cups of coconut (200g) and 0.4 tablespoon of yellow mustard (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.09 for coconut to yellow mustard by weight.

Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow

Table of amino acids of 2.5 cup coconut and 0.4 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
25.6% 0.16g
Isoleucine
31.5% 0.27g
Leucine
27.1% 0.51g
Lysine
18.1% 0.31g
Methionine
14.9% 0.13g
Phenylalanine
23.3% 0.35g
Threonine
28% 0.25g
Tryptophan
30.2% 0.08g
Valine
38.5% 0.42g

Vegan 11. Black Beans and Coconut


image of black beans
image of coconut

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to coconut.

A ratio of 2.5 cups of coconut (200g) and 0.8 teaspoon of black beans (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for coconut to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Table of amino acids of 2.5 cup coconut and 0.8 tsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
25.4% 0.16g
Isoleucine
31.7% 0.27g
Leucine
27.2% 0.51g
Lysine
18.1% 0.31g
Methionine
14.8% 0.13g
Phenylalanine
23.6% 0.35g
Threonine
27.8% 0.25g
Tryptophan
31.1% 0.08g
Valine
38.6% 0.42g

Vegan 12. Kidney Beans and Coconut


image of kidney beans
image of coconut

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of coconut.

For example, 2.5 cups of coconut (200g) and 0.9 teaspoon of kidney beans (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for coconut to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Table of amino acids of 2.5 cup coconut and 0.9 tsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
13.8% 6.9g
Histidine
25.4% 0.16g
Isoleucine
31.7% 0.27g
Leucine
27.2% 0.51g
Lysine
18.1% 0.31g
Methionine
14.8% 0.13g
Phenylalanine
23.6% 0.35g
Threonine
27.8% 0.25g
Tryptophan
31.1% 0.08g
Valine
38.6% 0.42g

Vegetarian 13. Sour Cream and Coconut


image of sour cream
image of coconut

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to coconut.

A ratio of 2.5 cups of coconut (200g) and 0.9 teaspoon of sour cream (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:7 for coconut to sour cream by weight.

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

Table of amino acids of 2.5 cup coconut and 0.9 tsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
13.5% 6.7g
Histidine
25% 0.16g
Isoleucine
31.1% 0.27g
Leucine
26.7% 0.51g
Lysine
17.8% 0.3g
Methionine
14.7% 0.13g
Phenylalanine
23.1% 0.34g
Threonine
27.4% 0.25g
Tryptophan
30.6% 0.08g
Valine
38% 0.41g

Vegetarian 14. Caramel and Coconut


image of caramel
image of coconut

Caramel is low in protein, and is high in lysine, complementing the profile of coconut.

For example, 2.5 cups of coconut (200g) and 1.3 teaspoons of caramel (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.01 for coconut to caramel by weight.

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

Table of amino acids of 2.5 cup coconut and 1.3 tsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
13.5% 6.8g
Histidine
25% 0.16g
Isoleucine
31.4% 0.27g
Leucine
26.8% 0.51g
Lysine
17.8% 0.3g
Methionine
14.8% 0.13g
Phenylalanine
23.1% 0.34g
Threonine
27.6% 0.25g
Tryptophan
30% 0.08g
Valine
38.2% 0.41g

Vegetarian 15. Yogurt and Coconut


image of yogurt
image of coconut

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to coconut.

A ratio of 2.5 cups of coconut (200g) and 0.7 teaspoon of yogurt (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.07 for coconut to yogurt by weight.

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

Table of amino acids of 2.5 cup coconut and 0.7 tsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
25% 0.16g
Isoleucine
31.3% 0.27g
Leucine
26.8% 0.51g
Lysine
17.9% 0.31g
Methionine
14.9% 0.13g
Phenylalanine
23.2% 0.35g
Threonine
27.5% 0.25g
Tryptophan
30.3% 0.08g
Valine
38.4% 0.41g

Vegetarian 16. Milk and Coconut


image of milk
image of coconut

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of coconut.

For example, 2.5 cups of coconut (200g) and 0.9 teaspoon of milk (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:9 for coconut 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 2.5 cup coconut and 0.9 tsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
13.6% 6.8g
Histidine
25.2% 0.16g
Isoleucine
31.4% 0.27g
Leucine
26.9% 0.51g
Lysine
17.9% 0.31g
Methionine
14.9% 0.13g
Phenylalanine
23.2% 0.35g
Threonine
27.6% 0.25g
Tryptophan
30.7% 0.08g
Valine
38.3% 0.41g


Complete Protein Pairings

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