16 Complete Protein Pairings with Ketchup

Summary:

• Ketchup is low in protein - about 2.8 grams per cup.
• In addition, ketchup provides only 0 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.^[1]
• Ketchup pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or lotus seeds to create a complete protein profile. ^[2] More ketchup pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Ketchup (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 ketchup contains 2.8 grams of protein, or about 6% of recommended daily values. ^[1]

To get the adequate amount of protein with ketchup alone, you will need 18 cups of ketchup (4810 grams) for an average female, or 21 cups of ketchup for males. ^[4] That's over 4860 calories, and a lot of ketchup! Pairing ketchup with a richer protein source is a good idea.

Full nutritional profile for ketchup
USDA Source: Catsup

Macronutrients in 1 cup (272g) of ketchup:

Proportionally, ketchup does contain abundant amounts of 0 out of the nine essential amino acids. However, ketchup is a little short on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.^[1]

To have adequate amounts of all nine essential amino acids with ketchup alone, you will have to eat 63 cups of ketchup (17200 grams) for an average person. ^[2]

That's about 258% more ketchup to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (272g) of ketchup:

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

1. Sour Cream
2. Mayonnaise
3. Whipping Cream
4. Milk

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

A ratio of 0.4 cup of ketchup (97g) and 3.1 carrots (223g) creates a complete protein profile. In fact, any ratio of more than 2.3:1 of carrot to ketchup will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

For example, 1.3 cups of ketchup (340g) and 0.5 cup of hedge mustard seeds (39g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of hedge mustard seed to ketchup will be complete.

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

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

A ratio of 1.1 cups of ketchup (302g) and 0.5 cup of pumpkin seeds (29g) creates a complete protein profile. In fact, any ratio of more than 0.1:1 of pumpkin seed to ketchup will be complete.

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

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

For example, 0.9 cup of ketchup (247g) and 0.9 ounce of chia seeds (26g) make a complete amino acids profile. In fact, any ratio of more than 0.11:1 of chia seed to ketchup will be complete.

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

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

A ratio of 0.3 cup of ketchup (91g) and 1.7 cups of lotus seeds (53g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of lotus seed to ketchup will be complete.

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

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

For example, 0.8 cup of ketchup (209g) and 1.6 tablespoons of spirulina (12g) make a complete amino acids profile. In fact, any ratio of more than 0.06:1 of spirulina to ketchup will be complete.

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

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

A ratio of 1.8 tablespoons of ketchup (31g) and 2.6 cups of crimini mushroom (229g) creates a complete protein profile. In fact, any ratio of more than 7:1 of crimini mushroom to ketchup will be complete.

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

Dijon mustard is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of ketchup.

For example, 0.7 cup of ketchup (181g) and 5.4 tablespoons of dijon mustard (33g) make a complete amino acids profile. In fact, any ratio of more than 0.18:1 of dijon mustard to ketchup will be complete.

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

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

A ratio of 0.6 cup of ketchup (160g) and 8.8 cups of spinach (263g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of spinach to ketchup will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

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

For example, 0.5 cup of ketchup (124g) and 0.3 cup of pistachio (38g) make a complete amino acids profile. In fact, any ratio of more than 0.31:1 of pistachio to ketchup will be complete.

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

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

A ratio of 0.7 cup of ketchup (181g) and 1.4 ounces of cashews (41g) creates a complete protein profile. In fact, any ratio of more than 0.22:1 of cashew to ketchup will be complete.

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

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

For example, 2.5 cups of ketchup (680g) and 1.1 cups of sour cream (205g) make a complete amino acids profile. In fact, any ratio of more than 0.3:1 of sour cream to ketchup will be complete.

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

Low in protein, mayonnaise is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to ketchup.

A ratio of 1.7 cups of ketchup (453g) and 2.2 cups of mayonnaise (481g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of mayonnaise to ketchup will be complete.

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

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

For example, 1.7 cups of ketchup (453g) and 3.1 cups of whipping cream (185g) make a complete amino acids profile. In fact, any ratio of more than 0.41:1 of whipping cream to ketchup will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized

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

A ratio of 2 cups of ketchup (544g) and 0.8 cup of milk (188g) creates a complete protein profile. In fact, any ratio of more than 0.35:1 of milk to ketchup will be complete.

Full nutritional profile for milk
USDA Source: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D