16 Complete Protein Pairings with Pumpkin Puree

Summary:

• Pumpkin puree is low in protein - about 2.7 grams per cup.
• In addition, pumpkin puree provides only 6 of the 9 essential amino acids sufficiently - it is a little low on leucine, methionine and valine.^[1]
• Pumpkin puree pairs well with brazil nut, carrots, pumpkin seeds, hedge mustard seeds or pili nut to create a complete protein profile. ^[2] More pumpkin puree pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Pumpkin Puree (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 pumpkin puree contains 2.7 grams of protein, or about 5% of recommended daily values. ^[1]

To get the adequate amount of protein with pumpkin puree alone, you will need 19 cups of pumpkin puree (4550 grams) for an average female, or 22 cups of pumpkin puree for males. ^[4] That's over 1550 calories, and a lot of pumpkin puree! Pairing pumpkin puree with a richer protein source is a good idea.

Full nutritional profile for pumpkin puree
USDA Source: Pumpkin, canned, without salt

Macronutrients in 1 cup (245g) of pumpkin puree:

Proportionally, pumpkin puree does contain abundant amounts of 6 out of the nine essential amino acids. However, pumpkin puree is a little short on leucine, methionine and valine.^[1]

To have adequate amounts of all nine essential amino acids with pumpkin puree alone, you will have to eat 29 cups of pumpkin puree (7167 grams) for an average person. ^[2]

That's about 58% more pumpkin puree to compensate for the lack of leucine, methionine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (245g) of pumpkin puree:

1. Brazil Nut
2. Carrots
3. Pumpkin Seeds
4. Hedge Mustard Seeds
5. Pili Nut
6. Yellow Corn
7. Nori
8. Chia Seeds
9. White Rice
10. Spirulina
11. Sesame Seeds
12. Poppy Seeds

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

A reasonable source of supplementary protein, brazil nut is high in leucine, methionine and valine, which is complementary to pumpkin puree.

A ratio of 2.5 cups of pumpkin puree (613g) and 3 tablespoons of brazil nut (25g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0 for pumpkin puree to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Carrot is low in protein, and is high in leucine, methionine and valine, complementing the profile of pumpkin puree.

For example, 0.7 cup of pumpkin puree (175g) and 2.7 carrots (194g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of carrot to pumpkin puree will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

A reasonable source of supplementary protein, pumpkin seed is high in leucine, methionine and valine, which is complementary to pumpkin puree.

A ratio of 1.7 cups of pumpkin puree (408g) and 0.3 cup of pumpkin seeds (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:28 for pumpkin puree to pumpkin seed by weight.

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

Hedge mustard seed is a reasonable source of supplementary protein, and is high in leucine, methionine and valine, complementing the profile of pumpkin puree.

For example, 2 cups of pumpkin puree (490g) and 0.3 cup of hedge mustard seeds (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:24 for pumpkin puree to hedge mustard seed by weight.

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

A reasonable source of supplementary protein, pili nut is high in leucine, methionine and valine, which is complementary to pumpkin puree.

A ratio of 2 cups of pumpkin puree (490g) and 3.6 tablespoons of pili nut (27g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.01 for pumpkin puree to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Yellow corn is a reasonable source of supplementary protein, and is high in leucine, methionine and valine, complementing the profile of pumpkin puree.

For example, 1.7 cups of pumpkin puree (408g) and 1.8 ears of yellow corn (161g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.39 to 1:0.5 for pumpkin puree to yellow corn by weight.

Full nutritional profile for yellow corn
USDA Source: Corn, sweet, yellow, cooked, boiled, drained, without salt

A reasonable source of supplementary protein, nori is high in leucine, methionine and valine, which is complementary to pumpkin puree.

A ratio of 2.5 cups of pumpkin puree (613g) and 25.5 sheets of nori (66g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:1.1 for pumpkin puree to nori by weight.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

Chia seed is a reasonable source of supplementary protein, and is high in leucine, methionine and valine, complementing the profile of pumpkin puree.

For example, 1.7 cups of pumpkin puree (408g) and 0.5 ounce of chia seeds (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:21 for pumpkin puree to chia seed by weight.

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

A reasonable source of supplementary protein, white rice is high in leucine, methionine and valine, which is complementary to pumpkin puree.

A ratio of 2 cups of pumpkin puree (490g) and 0.8 cup of white rice (155g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.32 to 1:0.1 for pumpkin puree to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Spirulina is a great source of protein, and is high in leucine, methionine and valine, complementing the profile of pumpkin puree.

For example, 1.4 cups of pumpkin puree (350g) and 1.2 tablespoons of spirulina (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:17 for pumpkin puree to spirulina by weight.

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

A reasonable source of supplementary protein, sesame seed is high in leucine, methionine and valine, which is complementary to pumpkin puree.

A ratio of 1.7 cups of pumpkin puree (408g) and 2 tablespoons of sesame seeds (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.04 for pumpkin puree to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

Poppy seed is a reasonable source of supplementary protein, and is high in leucine, methionine and valine, complementing the profile of pumpkin puree.

For example, 2 cups of pumpkin puree (490g) and 9.5 teaspoons of poppy seeds (27g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:27 for pumpkin puree to poppy seed by weight.

Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed

A reasonable source of supplementary protein, sour cream is high in leucine, methionine and valine, which is complementary to pumpkin puree.

A ratio of 2.5 cups of pumpkin puree (613g) and 0.5 cup of sour cream (89g) creates a complete protein profile. In fact, any ratio of more than 0.14:1 of sour cream to pumpkin puree will be complete.

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

Caramel is low in protein, and is high in leucine, methionine and valine, complementing the profile of pumpkin puree.

For example, 2.5 cups of pumpkin puree (613g) and 0.6 cup of caramel (196g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.32 to 1:0.08 for pumpkin puree 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 leucine, methionine and valine, which is complementary to pumpkin puree.

A ratio of 2.5 cups of pumpkin puree (613g) and 0.3 cup of yogurt (75g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:0.45 for pumpkin puree to yogurt by weight.

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

Mayonnaise is low in protein, and is high in leucine, methionine and valine, complementing the profile of pumpkin puree.

For example, 2.5 cups of pumpkin puree (613g) and 1 cup of mayonnaise (224g) make a complete amino acids profile. In fact, any ratio of more than 0.37:1 of mayonnaise to pumpkin puree will be complete.

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