16 Complete Protein Pairings with Grapefruit

Summary:

  • Grapefruit is low in protein - about 1.9 grams per fruit.
  • In addition, grapefruit provides only 1 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.[1]
  • Grapefruit pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or lotus seeds to create a complete protein profile. [2] More grapefruit 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 grapefruit, and found both vegan and vegetarian pairings with grapefruit 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 grapefruit source

Amount of Protein in Grapefruit

Relatively low in protein, a single grapefruit contains 1.9 grams of protein, or about 4% of recommended daily values. [1]

To get the adequate amount of protein with grapefruit alone, you will need 26 grapefruit (6490 grams) for an average female, or 32 grapefruit for males. [4] That's over 2730 calories, and a lot of grapefruit! Pairing grapefruit with a richer protein source is a good idea.

Full nutritional profile for grapefruit
USDA Source: Grapefruit, raw, pink and red, all areas

Macronutrients in 1 fruit (246g) of grapefruit:

% of RDV Amount
Calories
5.2% 103 kCal
Carbohydrates
0% -
Total fat
0.5% 0.3 grams
Protein
3.8% 1.9 grams

Essential Amino Acids in Grapefruit

Proportionally, grapefruit does contain abundant amounts of 1 out of the nine essential amino acids. However, grapefruit is a little short on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.[1]

To have adequate amounts of all nine essential amino acids with grapefruit alone, you will have to eat 51 grapefruit (12600 grams) for an average person. [2]

That's about 94% more grapefruit to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 fruit (246g) of grapefruit:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
3.8% 1.894g
Histidine
3.1% 0.02g
Isoleucine
2.3% 0.02g
Leucine
2% 0.037g
Lysine
2.7% 0.047g
Methionine
2% 0.017g
Phenylalanine
2.1% 0.032g
Threonine
3.6% 0.032g
Tryptophan
7.6% 0.02g
Valine
3.4% 0.037g

More Complete Protein with Grapefruit

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

Vegan 1. Carrots and Grapefruit


image of carrots
image of grapefruit

Low in protein, carrot is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to grapefruit.

A ratio of 0.8 grapefruit (205g) and 3 carrots (215g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of carrot to grapefruit will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 0.8 fruit grapefruit and 3 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
7.2% 3.6g
Histidine
16.3% 0.1g
Isoleucine
21.2% 0.18g
Leucine
13.3% 0.25g
Lysine
15% 0.26g
Methionine
6.7% 0.06g
Phenylalanine
10.6% 0.16g
Threonine
48.7% 0.44g
Tryptophan
16.2% 0.04g
Valine
16.6% 0.18g

Vegan 2. Hedge Mustard Seeds and Grapefruit


image of hedge mustard seeds
image of grapefruit

Hedge mustard seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of grapefruit.

For example, 2 grapefruit (492g) and 0.4 cup of hedge mustard seeds (32g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:33 for grapefruit to hedge mustard seed by weight.

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

Table of amino acids of 2 fruit grapefruit and 0.4 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
22.9% 0.14g
Isoleucine
28.9% 0.25g
Leucine
24.9% 0.47g
Lysine
20.7% 0.35g
Methionine
15.6% 0.13g
Phenylalanine
16.9% 0.25g
Threonine
31.8% 0.29g
Tryptophan
48.1% 0.12g
Valine
27.9% 0.3g

Vegan 3. Pumpkin Seeds and Grapefruit


image of pumpkin seeds
image of grapefruit

A reasonable source of supplementary protein, pumpkin seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to grapefruit.

A ratio of 1.7 grapefruit (410g) and 0.4 cup of pumpkin seeds (26g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:39 for grapefruit 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 1.7 fruit grapefruit and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
16.1% 8.1g
Histidine
26.8% 0.17g
Isoleucine
33.2% 0.29g
Leucine
25.2% 0.48g
Lysine
26% 0.44g
Methionine
16.2% 0.14g
Phenylalanine
20% 0.3g
Threonine
26% 0.23g
Tryptophan
45.8% 0.12g
Valine
42.2% 0.46g

Vegan 4. Chia Seeds and Grapefruit


image of chia seeds
image of grapefruit

Chia seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of grapefruit.

For example, 1.3 grapefruit (308g) and 0.8 ounce of chia seeds (24g) make a complete amino acids profile. In fact, any ratio of more than 0.08:1 of chia seed to grapefruit will be complete.

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

Table of amino acids of 1.3 fruit grapefruit and 0.8 oz chia seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
12.6% 6.3g
Histidine
24.1% 0.15g
Isoleucine
25.1% 0.22g
Leucine
19.8% 0.37g
Lysine
17% 0.29g
Methionine
18.9% 0.16g
Phenylalanine
19% 0.28g
Threonine
23.3% 0.21g
Tryptophan
49.6% 0.13g
Valine
25.3% 0.27g

Vegan 5. Lotus Seeds and Grapefruit


image of lotus seeds
image of grapefruit

A reasonable source of supplementary protein, lotus seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to grapefruit.

A ratio of 0.8 grapefruit (189g) and 1.6 cups of lotus seeds (51g) creates a complete protein profile. In fact, any ratio of more than 0.27:1 of lotus seed to grapefruit will be complete.

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

Table of amino acids of 0.8 fruit grapefruit and 1.6 cup lotus seeds :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
18.6% 9.3g
Histidine
37% 0.23g
Isoleucine
46.9% 0.4g
Leucine
34.1% 0.64g
Lysine
31.3% 0.54g
Methionine
17.3% 0.15g
Phenylalanine
27.8% 0.41g
Threonine
44.9% 0.4g
Tryptophan
48.8% 0.13g
Valine
49.2% 0.53g

Vegan 6. Spirulina and Grapefruit


image of spirulina
image of grapefruit

Spirulina is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of grapefruit.

For example, 1.3 grapefruit (308g) and 1.6 tablespoons of spirulina (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:29 for grapefruit to spirulina by weight.

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

Table of amino acids of 1.3 fruit grapefruit and 1.6 tbsp spirulina :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
23.1% 0.15g
Isoleucine
44.4% 0.38g
Leucine
31.6% 0.6g
Lysine
23.1% 0.39g
Methionine
17.4% 0.15g
Phenylalanine
23.4% 0.35g
Threonine
41.2% 0.37g
Tryptophan
49.3% 0.13g
Valine
40.5% 0.44g

Vegan 7. Dijon Mustard and Grapefruit


image of dijon mustard
image of grapefruit

A great source of protein, dijon mustard is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to grapefruit.

A ratio of 1.4 grapefruit (351g) and 4.8 tablespoons of dijon mustard (29g) creates a complete protein profile. In fact, any ratio of more than 0.08:1 of dijon mustard to grapefruit will be complete.

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

Table of amino acids of 1.4 fruit grapefruit and 4.8 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20.5% 10.3g
Histidine
44.9% 0.28g
Isoleucine
43.1% 0.37g
Leucine
34.7% 0.66g
Lysine
35.1% 0.6g
Methionine
19.1% 0.16g
Phenylalanine
25.9% 0.39g
Threonine
32% 0.29g
Tryptophan
39.3% 0.1g
Valine
45.4% 0.49g

Vegan 8. Crimini Mushroom and Grapefruit


image of crimini mushroom
image of grapefruit

Crimini mushroom is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of grapefruit.

For example, 0.2 grapefruit (40g) and 2.6 cups of crimini mushroom (225g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of crimini mushroom to grapefruit will be complete.

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

Table of amino acids of 0.2 fruit grapefruit and 2.6 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
11.9% 5.9g
Histidine
24.5% 0.15g
Isoleucine
26.3% 0.23g
Leucine
18.6% 0.35g
Lysine
33.7% 0.58g
Methionine
12.9% 0.11g
Phenylalanine
15% 0.22g
Threonine
28.9% 0.26g
Tryptophan
49.8% 0.13g
Valine
24.6% 0.27g

Vegan 9. Spinach and Grapefruit


image of spinach
image of grapefruit

A reasonable source of supplementary protein, spinach is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to grapefruit.

A ratio of 1.3 grapefruit (308g) and 7.7 cups of spinach (231g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of spinach to grapefruit will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Table of amino acids of 1.3 fruit grapefruit and 7.7 cup spinach :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18% 9g
Histidine
27.4% 0.17g
Isoleucine
42.4% 0.36g
Leucine
29.7% 0.56g
Lysine
26.9% 0.46g
Methionine
16.7% 0.14g
Phenylalanine
22.7% 0.34g
Threonine
35.8% 0.32g
Tryptophan
44% 0.11g
Valine
38.7% 0.42g

Vegan 10. Pistachio and Grapefruit


image of pistachio
image of grapefruit

Pistachio is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of grapefruit.

For example, 1 grapefruit (246g) and 0.3 cup of pistachio (35g) make a complete amino acids profile. In fact, any ratio of more than 0.14:1 of pistachio to grapefruit will be complete.

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

Table of amino acids of 1 fruit grapefruit and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
32.7% 0.21g
Isoleucine
41.1% 0.35g
Leucine
32.9% 0.62g
Lysine
27% 0.46g
Methionine
17.2% 0.15g
Phenylalanine
28.9% 0.43g
Threonine
31.2% 0.28g
Tryptophan
42.6% 0.11g
Valine
45.6% 0.49g

Vegan 11. Cashews and Grapefruit


image of cashews
image of grapefruit

A reasonable source of supplementary protein, cashew is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to grapefruit.

A ratio of 1 grapefruit (246g) and 1.3 ounces of cashews (36g) creates a complete protein profile. In fact, any ratio of more than 0.15:1 of cashew to grapefruit will be complete.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

Table of amino acids of 1 fruit grapefruit and 1.3 oz cashews :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17% 8.5g
Histidine
29.3% 0.18g
Isoleucine
35.5% 0.31g
Leucine
30.1% 0.57g
Lysine
22.4% 0.38g
Methionine
17.3% 0.15g
Phenylalanine
25.2% 0.38g
Threonine
31.2% 0.28g
Tryptophan
47.6% 0.12g
Valine
40% 0.43g

Vegetarian 12. Sour Cream and Grapefruit


image of sour cream
image of grapefruit

Sour cream is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of grapefruit.

For example, 3.3 grapefruit (820g) and 0.7 cup of sour cream (141g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of sour cream to grapefruit will be complete.

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

Table of amino acids of 3.3 fruit grapefruit and 0.7 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
19.5% 9.8g
Histidine
31.1% 0.2g
Isoleucine
34.4% 0.3g
Leucine
30.6% 0.58g
Lysine
31.9% 0.54g
Methionine
19.5% 0.17g
Phenylalanine
22.1% 0.33g
Threonine
34.2% 0.31g
Tryptophan
48.1% 0.12g
Valine
36.9% 0.4g

Vegetarian 13. Caramel and Grapefruit


image of caramel
image of grapefruit

Low in protein, caramel is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to grapefruit.

A ratio of 3.3 grapefruit (820g) and 1.1 cups of caramel (347g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.42 to 1:0.04 for grapefruit to caramel by weight.

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

Table of amino acids of 3.3 fruit grapefruit and 1.1 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
21% 10.5g
Histidine
32.5% 0.2g
Isoleucine
43.6% 0.37g
Leucine
33% 0.62g
Lysine
32.9% 0.56g
Methionine
21.6% 0.19g
Phenylalanine
23.7% 0.35g
Threonine
37.3% 0.34g
Tryptophan
25.2% 0.07g
Valine
42.9% 0.46g

Vegetarian 14. Mayonnaise and Grapefruit


image of mayonnaise
image of grapefruit

Mayonnaise is low in protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of grapefruit.

For example, 2 grapefruit (492g) and 1.8 cups of mayonnaise (394g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of mayonnaise to grapefruit will be complete.

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

Table of amino acids of 2 fruit grapefruit and 1.8 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
15.1% 7.6g
Histidine
22.5% 0.14g
Isoleucine
34.3% 0.3g
Leucine
23.7% 0.45g
Lysine
22% 0.38g
Methionine
20% 0.17g
Phenylalanine
19.4% 0.29g
Threonine
31.2% 0.28g
Tryptophan
40.9% 0.11g
Valine
33.8% 0.37g

Vegetarian 15. Yogurt and Grapefruit


image of yogurt
image of grapefruit

A reasonable source of supplementary protein, yogurt is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to grapefruit.

A ratio of 2.5 grapefruit (615g) and 0.5 cup of yogurt (130g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.21 to 1:0.41 for grapefruit to yogurt by weight.

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

Table of amino acids of 2.5 fruit grapefruit and 0.5 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
25.6% 0.16g
Isoleucine
34.3% 0.3g
Leucine
29% 0.55g
Lysine
30.5% 0.52g
Methionine
20.4% 0.18g
Phenylalanine
21.9% 0.33g
Threonine
29.4% 0.26g
Tryptophan
29% 0.08g
Valine
43.1% 0.47g


Complete Protein Pairings

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