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.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Coconut (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 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:

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:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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