16 Complete Protein Pairings with Grapes

Summary:

• Grape is low in protein - about 1.1 grams per cup.
• In addition, grape provides only 3 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine, phenylalanine and valine.^[1]
• Grape pairs well with carrots, pumpkin seeds, hedge mustard seeds, chia seeds or spirulina to create a complete protein profile. ^[2] More grape pairings and detailed analysis below.

• 
  Jump to:
• Summary
• Protein
• Amino Acid Profile
• Pairings with Grapes (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 grapes contains 1.1 grams of protein, or about 2% of recommended daily values. ^[1]

To get the adequate amount of protein with grapes alone, you will need 46 cups of grapes (6940 grams) for an average female, or 55 cups of grapes for males. ^[4] That's over 4790 calories, and a lot of grape! Pairing grape with a richer protein source is a good idea.

Full nutritional profile for grapes
USDA Source: Grapes, red or green (European type, such as Thompson seedless), raw

Macronutrients in 1 cup (151g) of grapes:

Proportionally, grape does contain abundant amounts of 3 out of the nine essential amino acids. However, grape is a little short on isoleucine, leucine, lysine, methionine, phenylalanine and valine.^[1]

To have adequate amounts of all nine essential amino acids with grape alone, you will have to eat 63 cups of grapes (9556 grams) for an average person. ^[2]

That's about 38% more grape to compensate for the lack of isoleucine, leucine, lysine, methionine, phenylalanine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (151g) of grapes:

1. Carrots
2. Pumpkin Seeds
3. Hedge Mustard Seeds
4. Chia Seeds
5. Spirulina
6. Lotus Seeds
7. Dijon Mustard
8. Pistachio
9. Spinach
10. Cashews
11. Crimini Mushroom

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

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

A ratio of 2.5 cups of grapes (378g) and 2.6 carrots (188g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of carrot to grape will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of grape.

For example, 3.3 cups of grapes (503g) and 0.3 cup of pumpkin seeds (22g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:13 for grape to pumpkin seed by weight.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

A reasonable source of supplementary protein, hedge mustard seed is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to grape.

A ratio of 3.3 cups of grapes (503g) and 0.3 cup of hedge mustard seeds (20g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:12 for grape to hedge mustard seed by weight.

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

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

For example, 2.5 cups of grapes (378g) and 0.7 ounce of chia seeds (20g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:21 for grape to chia seed by weight.

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

A great source of protein, spirulina is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to grape.

A ratio of 3.3 cups of grapes (503g) and 1 tablespoon of spirulina (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:4 for grape to spirulina by weight.

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

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

For example, 2 cups of grapes (302g) and 1.2 cups of lotus seeds (38g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of lotus seed to grape will be complete.

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

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

A ratio of 3.3 cups of grapes (503g) and 3.3 tablespoons of dijon mustard (20g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:12 for grape to dijon mustard by weight.

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

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

For example, 2.5 cups of grapes (378g) and 3.3 tablespoons of pistachio (25g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:27 for grape to pistachio by weight.

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

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

A ratio of 3.3 cups of grapes (503g) and 6.4 cups of spinach (192g) creates a complete protein profile. In fact, any ratio of more than 0.38:1 of spinach to grape will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Cashew is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of grape.

For example, 2.5 cups of grapes (378g) and 0.7 ounce of cashews (20g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:21 for grape to cashew by weight.

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

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

A ratio of 0.4 cup of grapes (58g) and 2.5 cups of crimini mushroom (218g) creates a complete protein profile. In fact, any ratio of more than 4:1 of crimini mushroom to grape will be complete.

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

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

For example, 5 cups of grapes (755g) and 0.5 cup of sour cream (90g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:24 for grape to sour cream by weight.

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

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

A ratio of 5 cups of grapes (755g) and 0.7 cup of caramel (215g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.28 to 1:0.02 for grape to caramel by weight.

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

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

For example, 3.3 cups of grapes (503g) and 1.2 cups of mayonnaise (271g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of mayonnaise to grape will be complete.

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

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

A ratio of 5 cups of grapes (755g) and 0.4 cup of yogurt (107g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:0.17 for grape to yogurt by weight.

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