16 Complete Protein Pairings with Strawberries

Summary:

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

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• Summary
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• Pairings with Strawberries (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 strawberries contains 1 grams of protein, or about 2% of recommended daily values. ^[1]

To get the adequate amount of protein with strawberries alone, you will need 49 cups of strawberries (7460 grams) for an average female, or 59 cups of strawberries for males. ^[4] That's over 2390 calories, and a lot of strawberry! Pairing strawberry with a richer protein source is a good idea.

Full nutritional profile for strawberries
USDA Source: Strawberries, raw

Macronutrients in 1 cup (152g) of strawberries:

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

To have adequate amounts of all nine essential amino acids with strawberry alone, you will have to eat 283 cups of strawberries (43000 grams) for an average person. ^[2]

That's about 476% more strawberry 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 (152g) of strawberries:

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 strawberry.

A ratio of 0.8 cup of strawberries (127g) and 3 carrots (218g) creates a complete protein profile. In fact, any ratio of more than 1.7:1 of carrot to strawberry 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 strawberry.

For example, 2.5 cups of strawberries (380g) and 0.4 cup of pumpkin seeds (28g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:29 for strawberry 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 strawberry.

A ratio of 2.5 cups of strawberries (380g) and 0.4 cup of hedge mustard seeds (29g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:30 for strawberry 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 strawberry.

For example, 3.3 cups of strawberries (507g) and 0.5 ounce of chia seeds (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:8 for strawberry 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 strawberry.

A ratio of 1.7 cups of strawberries (253g) 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 1:23 for strawberry 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 strawberry.

For example, 0.8 cup of strawberries (117g) and 1.6 cups of lotus seeds (51g) make a complete amino acids profile. In fact, any ratio of more than 0.44:1 of lotus seed to strawberry 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 strawberry.

A ratio of 1.4 cups of strawberries (217g) and 4.9 tablespoons of dijon mustard (29g) creates a complete protein profile. In fact, any ratio of more than 0.14:1 of dijon mustard to strawberry will be complete.

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 strawberry.

For example, 1 cup of strawberries (152g) and 0.3 cup of pistachio (35g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of pistachio to strawberry will be complete.

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 strawberry.

A ratio of 1.4 cups of strawberries (217g) and 8.9 cups of spinach (267g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of spinach to strawberry 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 strawberry.

For example, 1.7 cups of strawberries (253g) and 1.1 ounces of cashews (31g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of cashew to strawberry will be complete.

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 strawberry.

A ratio of 1.1 cups of strawberries (169g) and 2.1 cups of crimini mushroom (186g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of crimini mushroom to strawberry 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 strawberry.

For example, 3.3 cups of strawberries (507g) and 0.6 cup of sour cream (114g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of sour cream to strawberry 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, phenylalanine and valine, which is complementary to strawberry.

A ratio of 3.3 cups of strawberries (507g) and 0.8 cup of caramel (253g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:0.04 for strawberry 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 strawberry.

For example, 5 cups of strawberries (760g) and 1.5 cups of mayonnaise (340g) make a complete amino acids profile. In fact, any ratio of more than 0.45:1 of mayonnaise to strawberry 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 strawberry.

A ratio of 3.3 cups of strawberries (507g) and 0.4 cup of yogurt (96g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.19 to 1:0.2 for strawberry to yogurt by weight.

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