16 Complete Protein Pairings with Red Bell Pepper

Summary:

• Red bell pepper is low in protein - about 1.6 grams per large.
• In addition, red bell pepper provides only 4 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine and valine.^[1]
• Red bell pepper pairs well with carrots, pumpkin seeds, hedge mustard seeds, chia seeds or spirulina to create a complete protein profile. ^[2] More red bell pepper pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Red Bell Pepper (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 red bell pepper contains 1.6 grams of protein, or about 3% of recommended daily values. ^[1]

To get the adequate amount of protein with red bell pepper alone, you will need 31 red bell pepper (5050 grams) for an average female, or 37 red bell pepper for males. ^[4] That's over 1310 calories, and a lot of red bell pepper! Pairing red bell pepper with a richer protein source is a good idea.

Full nutritional profile for red bell pepper
USDA Source: Peppers, sweet, red, raw

Macronutrients in 1 large (164g) of red bell pepper:

Proportionally, red bell pepper does contain abundant amounts of 4 out of the nine essential amino acids. However, red bell pepper is a little short on isoleucine, leucine, lysine, methionine and valine.^[1]

To have adequate amounts of all nine essential amino acids with red bell pepper alone, you will have to eat 87 red bell pepper (14333 grams) for an average person. ^[2]

That's about 184% more red bell pepper to compensate for the lack of isoleucine, leucine, lysine, methionine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 large (164g) of red bell pepper:

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

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

Low in protein, carrot is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to red bell pepper.

A ratio of 0.7 red bell pepper (109g) and 3 carrots (212g) creates a complete protein profile. In fact, any ratio of more than 1.9:1 of carrot to red bell pepper 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 and valine, complementing the profile of red bell pepper.

For example, 2 red bell pepper (328g) and 0.4 cup of pumpkin seeds (27g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:41 for red bell pepper 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 and valine, which is complementary to red bell pepper.

A ratio of 2 red bell pepper (328g) and 0.4 cup of hedge mustard seeds (28g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:43 for red bell pepper 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 and valine, complementing the profile of red bell pepper.

For example, 2 red bell pepper (328g) and 0.7 ounce of chia seeds (19g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:29 for red bell pepper 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 and valine, which is complementary to red bell pepper.

A ratio of 1.4 red bell pepper (234g) and 1.4 tablespoons of spirulina (10g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:30 for red bell pepper 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 and valine, complementing the profile of red bell pepper.

For example, 0.6 red bell pepper (103g) and 1.6 cups of lotus seeds (51g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of lotus seed to red bell pepper 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 and valine, which is complementary to red bell pepper.

A ratio of 1.3 red bell pepper (205g) and 5.2 tablespoons of dijon mustard (31g) creates a complete protein profile. In fact, any ratio of more than 0.15:1 of dijon mustard to red bell pepper will be complete.

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

Crimini mushroom is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and valine, complementing the profile of red bell pepper.

For example, 0.3 red bell pepper (53g) and 2.5 cups of crimini mushroom (218g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of crimini mushroom to red bell pepper will be complete.

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

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

A ratio of 1.1 red bell pepper (182g) and 8.4 cups of spinach (253g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of spinach to red bell pepper will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

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

For example, 0.8 red bell pepper (137g) and 0.3 cup of pistachio (36g) make a complete amino acids profile. In fact, any ratio of more than 0.26:1 of pistachio to red bell pepper will be complete.

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

A reasonable source of supplementary protein, poppy seed is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to red bell pepper.

A ratio of 2.5 red bell pepper (410g) and 0.3 cup of poppy seeds (36g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:35 for red bell pepper to poppy seed by weight.

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

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

For example, 3.3 red bell pepper (547g) and 0.7 cup of sour cream (139g) make a complete amino acids profile. In fact, any ratio of more than 0.25:1 of sour cream to red bell pepper will be complete.

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

Low in protein, caramel is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to red bell pepper.

A ratio of 3.3 red bell pepper (547g) and 0.9 cup of caramel (308g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:0.07 for red bell pepper to caramel by weight.

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

Yogurt is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine, methionine and valine, complementing the profile of red bell pepper.

For example, 3.3 red bell pepper (547g) and 0.5 cup of yogurt (117g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.21 to 1:0.37 for red bell pepper to yogurt by weight.

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

Low in protein, mayonnaise is high in isoleucine, leucine, lysine, methionine and valine, which is complementary to red bell pepper.

A ratio of 3.3 red bell pepper (547g) and 1.5 cups of mayonnaise (322g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of mayonnaise to red bell pepper will be complete.

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