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, chia seeds, spirulina or dijon mustard to create a complete protein profile. [2] More grape 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 grapes, and found both vegan and vegetarian pairings with grapes 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 grapes source

Amount of Protein in Grapes

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:

% of RDV Amount
Calories
5.2% 104 kCal
Carbohydrates
0% -
Total fat
0.4% 0.2 grams
Protein
2.2% 1.1 grams

Essential Amino Acids in 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:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2.2% 1.087g
Histidine
5.3% 0.033g
Isoleucine
1.9% 0.017g
Leucine
1.8% 0.033g
Lysine
2.4% 0.041g
Methionine
1.6% 0.014g
Phenylalanine
1.9% 0.029g
Threonine
3.7% 0.033g
Tryptophan
6.4% 0.017g
Valine
3.1% 0.033g

More Complete Protein with Grapes

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

Vegan 1. Carrots and Grapes


image of carrots
image of grapes

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

Table of amino acids of 2.5 cup grapes and 2.6 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
8.9% 4.5g
Histidine
25.1% 0.16g
Isoleucine
21.6% 0.19g
Leucine
14.5% 0.27g
Lysine
17.1% 0.29g
Methionine
8.3% 0.07g
Phenylalanine
12.5% 0.19g
Threonine
49.1% 0.44g
Tryptophan
24.6% 0.06g
Valine
19.7% 0.21g

Vegan 2. Pumpkin Seeds and Grapes


image of pumpkin seeds
image of grapes

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

Table of amino acids of 3.3 cup grapes and 0.3 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
35.5% 0.22g
Isoleucine
30.7% 0.26g
Leucine
24% 0.45g
Lysine
25.6% 0.44g
Methionine
15.9% 0.14g
Phenylalanine
20% 0.3g
Threonine
28.9% 0.26g
Tryptophan
48.7% 0.13g
Valine
40.4% 0.44g

Vegan 3. Chia Seeds and Grapes


image of chia seeds
image of grapes

A reasonable source of supplementary protein, chia seed 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 0.7 ounce of chia seeds (20g) creates a complete protein 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

Table of amino acids of 2.5 cup grapes and 0.7 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
12% 6g
Histidine
29.8% 0.19g
Isoleucine
23.2% 0.2g
Leucine
18.7% 0.35g
Lysine
17.2% 0.29g
Methionine
17.5% 0.15g
Phenylalanine
18.3% 0.27g
Threonine
24.8% 0.22g
Tryptophan
49.1% 0.13g
Valine
25.1% 0.27g

Vegan 4. Spirulina and Grapes


image of spirulina
image of grapes

Spirulina is a great source of 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 tablespoon of spirulina (7g) make a complete amino acids 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

Table of amino acids of 3.3 cup grapes and 1 tbsp spirulina :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
14.9% 7.5g
Histidine
29.1% 0.18g
Isoleucine
31.4% 0.27g
Leucine
23.4% 0.44g
Lysine
19.8% 0.34g
Methionine
14.2% 0.12g
Phenylalanine
18.9% 0.28g
Threonine
34.4% 0.31g
Tryptophan
45.2% 0.12g
Valine
32% 0.35g

Vegan 5. Dijon Mustard and Grapes


image of dijon mustard
image of grapes

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

Table of amino acids of 3.3 cup grapes and 3.3 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17.5% 8.7g
Histidine
45% 0.28g
Isoleucine
33.5% 0.29g
Leucine
27.5% 0.52g
Lysine
29.1% 0.5g
Methionine
16.3% 0.14g
Phenylalanine
21.9% 0.33g
Threonine
30.6% 0.28g
Tryptophan
40.6% 0.11g
Valine
37.7% 0.41g

Vegan 6. Pistachio and Grapes


image of pistachio
image of grapes

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

Table of amino acids of 2.5 cup grapes and 3.3 tbsp pistachio :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16.1% 8.1g
Histidine
34.7% 0.22g
Isoleucine
33.1% 0.28g
Leucine
26.9% 0.51g
Lysine
23.6% 0.4g
Methionine
15% 0.13g
Phenylalanine
24.2% 0.36g
Threonine
29.3% 0.26g
Tryptophan
41.4% 0.11g
Valine
38.3% 0.41g

Vegan 7. Spinach and Grapes


image of spinach
image of grapes

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

Table of amino acids of 3.3 cup grapes and 6.4 cup spinach :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
37.1% 0.23g
Isoleucine
39.2% 0.34g
Leucine
28.5% 0.54g
Lysine
27.4% 0.47g
Methionine
17.1% 0.15g
Phenylalanine
23% 0.34g
Threonine
38.3% 0.34g
Tryptophan
50% 0.13g
Valine
38.8% 0.42g

Vegan 8. Cashews and Grapes


image of cashews
image of grapes

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

Table of amino acids of 2.5 cup grapes and 0.7 oz cashews :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
12.6% 6.3g
Histidine
27.4% 0.17g
Isoleucine
22.9% 0.2g
Leucine
19.7% 0.37g
Lysine
16.6% 0.28g
Methionine
12.2% 0.11g
Phenylalanine
17.4% 0.26g
Threonine
24.3% 0.22g
Tryptophan
37.7% 0.1g
Valine
27.6% 0.3g

Vegan 9. Crimini Mushroom and Grapes


image of crimini mushroom
image of grapes

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

Table of amino acids of 0.4 cup grapes and 2.5 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
11.8% 5.9g
Histidine
25.3% 0.16g
Isoleucine
25.9% 0.22g
Leucine
18.4% 0.35g
Lysine
33.1% 0.57g
Methionine
12.8% 0.11g
Phenylalanine
15% 0.22g
Threonine
28.8% 0.26g
Tryptophan
49.5% 0.13g
Valine
24.4% 0.26g

Vegan 10. Yellow Mustard and Grapes


image of yellow mustard
image of grapes

Yellow mustard 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 0.7 cup of yellow mustard (160g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.32 to 1:0.48 for grape to yellow mustard by weight.

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

Table of amino acids of 3.3 cup grapes and 0.7 cup yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
47.8% 0.3g
Isoleucine
33.6% 0.29g
Leucine
30.6% 0.58g
Lysine
32.7% 0.56g
Methionine
19.4% 0.17g
Phenylalanine
23.7% 0.35g
Threonine
42% 0.38g
Tryptophan
26.8% 0.07g
Valine
38.2% 0.41g

Vegan 11. Avocado and Grapes


image of avocado
image of grapes

Low in protein, avocado 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 2.3 avocado (309g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of avocado to grape will be complete.

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

Table of amino acids of 2.5 cup grapes and 2.3 fruit avocado :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
36.7% 0.23g
Isoleucine
34.6% 0.3g
Leucine
27.4% 0.52g
Lysine
29.3% 0.5g
Methionine
17.3% 0.15g
Phenylalanine
24.5% 0.37g
Threonine
33.9% 0.31g
Tryptophan
45.8% 0.12g
Valine
37.7% 0.41g

Vegetarian 12. Sour Cream and Grapes


image of sour cream
image of grapes

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

Table of amino acids of 5 cup grapes and 0.5 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
15.3% 7.6g
Histidine
39.5% 0.25g
Isoleucine
26.7% 0.23g
Leucine
24.1% 0.46g
Lysine
26.4% 0.45g
Methionine
16.1% 0.14g
Phenylalanine
19.1% 0.28g
Threonine
32.7% 0.29g
Tryptophan
46.5% 0.12g
Valine
31.6% 0.34g

Vegetarian 13. Caramel and Grapes


image of caramel
image of grapes

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

Table of amino acids of 5 cup grapes and 0.7 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16.1% 8g
Histidine
40% 0.25g
Isoleucine
31.9% 0.27g
Leucine
25.2% 0.48g
Lysine
26.6% 0.46g
Methionine
17.2% 0.15g
Phenylalanine
19.9% 0.3g
Threonine
34.2% 0.31g
Tryptophan
31.9% 0.08g
Valine
34.9% 0.38g

Vegetarian 14. Mayonnaise and Grapes


image of mayonnaise
image of grapes

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

Table of amino acids of 3.3 cup grapes and 1.2 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
12.5% 6.2g
Histidine
28.8% 0.18g
Isoleucine
26.9% 0.23g
Leucine
19.5% 0.37g
Lysine
19.4% 0.33g
Methionine
16.3% 0.14g
Phenylalanine
16.8% 0.25g
Threonine
28.9% 0.26g
Tryptophan
39% 0.1g
Valine
28.8% 0.31g

Vegetarian 15. Yogurt and Grapes


image of yogurt
image of grapes

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

Table of amino acids of 5 cup grapes and 0.4 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
41% 0.26g
Isoleucine
33.3% 0.29g
Leucine
28.7% 0.54g
Lysine
31.5% 0.54g
Methionine
20.6% 0.18g
Phenylalanine
23.3% 0.35g
Threonine
35.4% 0.32g
Tryptophan
40.3% 0.1g
Valine
43.9% 0.47g


Complete Protein Pairings

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