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

Amount of Protein in Strawberries

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:

% of RDV Amount
Calories
2.4% 49 kCal
Carbohydrates
0% -
Total fat
0.7% 0.5 grams
Protein
2% 1 grams

Essential Amino Acids in 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:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
2% 1.018g
Histidine
2.9% 0.018g
Isoleucine
2.8% 0.024g
Leucine
2.7% 0.052g
Lysine
2.3% 0.04g
Methionine
0.4% 0.003g
Phenylalanine
1.9% 0.029g
Threonine
3.4% 0.03g
Tryptophan
4.7% 0.012g
Valine
2.7% 0.029g

More Complete Protein with Strawberries

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

Vegan 1. Carrots and Strawberries


image of carrots
image of strawberries

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

Table of amino acids of 0.8 cup strawberries and 3 large carrots :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
5.8% 2.9g
Histidine
16.3% 0.1g
Isoleucine
21.9% 0.19g
Leucine
14.1% 0.27g
Lysine
14.8% 0.25g
Methionine
5.4% 0.05g
Phenylalanine
10.5% 0.16g
Threonine
49.1% 0.44g
Tryptophan
14% 0.04g
Valine
16.2% 0.17g

Vegan 2. Pumpkin Seeds and Strawberries


image of pumpkin seeds
image of strawberries

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

Table of amino acids of 2.5 cup strawberries and 0.4 cup pumpkin seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
15.4% 7.7g
Histidine
30% 0.19g
Isoleucine
37.9% 0.33g
Leucine
29.9% 0.57g
Lysine
28.3% 0.48g
Methionine
14.4% 0.12g
Phenylalanine
22.1% 0.33g
Threonine
29.5% 0.27g
Tryptophan
46.5% 0.12g
Valine
45% 0.49g

Vegan 3. Chia Seeds and Strawberries


image of chia seeds
image of strawberries

A reasonable source of supplementary protein, chia seed 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 0.5 ounce of chia seeds (14g) creates a complete protein 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

Table of amino acids of 3.3 cup strawberries and 0.5 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
11.3% 5.7g
Histidine
21.3% 0.13g
Isoleucine
22.2% 0.19g
Leucine
19.1% 0.36g
Lysine
15.5% 0.27g
Methionine
10.6% 0.09g
Phenylalanine
15.8% 0.24g
Threonine
22.1% 0.2g
Tryptophan
38.7% 0.1g
Valine
21% 0.23g

Vegan 4. Spirulina and Strawberries


image of spirulina
image of strawberries

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

For example, 1.7 cups of strawberries (253g) and 1.4 tablespoons of spirulina (10g) make a complete amino acids 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

Table of amino acids of 1.7 cup strawberries and 1.4 tbsp spirulina :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
14.6% 7.3g
Histidine
21.6% 0.14g
Isoleucine
40.9% 0.35g
Leucine
30% 0.57g
Lysine
21% 0.36g
Methionine
13.6% 0.12g
Phenylalanine
21.3% 0.32g
Threonine
37.7% 0.34g
Tryptophan
42.5% 0.11g
Valine
36% 0.39g

Vegan 5. Dijon Mustard and Strawberries


image of dijon mustard
image of strawberries

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

Table of amino acids of 1.4 cup strawberries and 4.9 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
45.1% 0.28g
Isoleucine
44.4% 0.38g
Leucine
36.2% 0.68g
Lysine
34.9% 0.6g
Methionine
17% 0.15g
Phenylalanine
25.9% 0.39g
Threonine
32.1% 0.29g
Tryptophan
35.5% 0.09g
Valine
44.8% 0.48g

Vegan 6. Pistachio and Strawberries


image of pistachio
image of strawberries

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

Table of amino acids of 1 cup strawberries and 0.3 cup pistachio :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16.9% 8.5g
Histidine
32.9% 0.21g
Isoleucine
42.2% 0.36g
Leucine
34.1% 0.64g
Lysine
26.9% 0.46g
Methionine
15.7% 0.14g
Phenylalanine
29% 0.43g
Threonine
31.4% 0.28g
Tryptophan
40.1% 0.1g
Valine
45.4% 0.49g

Vegan 7. Spinach and Strawberries


image of spinach
image of strawberries

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

Table of amino acids of 1.4 cup strawberries and 8.9 cup spinach :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
31.3% 0.2g
Isoleucine
49.8% 0.43g
Leucine
35.5% 0.67g
Lysine
30.5% 0.52g
Methionine
17% 0.15g
Phenylalanine
25.9% 0.39g
Threonine
41.1% 0.37g
Tryptophan
46.7% 0.12g
Valine
43.7% 0.47g

Vegan 8. Cashews and Strawberries


image of cashews
image of strawberries

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

Table of amino acids of 1.7 cup strawberries and 1.1 oz cashews :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
14.8% 7.4g
Histidine
27.5% 0.17g
Isoleucine
33.5% 0.29g
Leucine
29% 0.55g
Lysine
20.9% 0.36g
Methionine
13.8% 0.12g
Phenylalanine
23.3% 0.35g
Threonine
29.7% 0.27g
Tryptophan
42.6% 0.11g
Valine
36.2% 0.39g

Vegan 9. Crimini Mushroom and Strawberries


image of crimini mushroom
image of strawberries

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

Table of amino acids of 1.1 cup strawberries and 2.1 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
11.6% 5.8g
Histidine
23% 0.14g
Isoleucine
24.5% 0.21g
Leucine
18.1% 0.34g
Lysine
30% 0.51g
Methionine
10.8% 0.09g
Phenylalanine
14.3% 0.21g
Threonine
27.1% 0.24g
Tryptophan
45.2% 0.12g
Valine
22.8% 0.25g

Vegan 10. Avocado and Strawberries


image of avocado
image of strawberries

Avocado is low in 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 2.9 avocado (393g) make a complete amino acids profile. In fact, any ratio of more than 1.5:1 of avocado to strawberry will be complete.

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

Table of amino acids of 1.7 cup strawberries and 2.9 fruit avocado :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
34.7% 0.22g
Isoleucine
42.6% 0.37g
Leucine
33.8% 0.64g
Lysine
33.5% 0.57g
Methionine
17.5% 0.15g
Phenylalanine
28.3% 0.42g
Threonine
37% 0.33g
Tryptophan
45.7% 0.12g
Valine
42.6% 0.46g

Vegan 11. Flaxseeds and Strawberries


image of flaxseeds
image of strawberries

A reasonable source of supplementary protein, flaxseed is high in isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to strawberry.

A ratio of 2 cups of strawberries (304g) and 3.4 tablespoons of flaxseeds (35g) creates a complete protein profile. In fact, any ratio of more than 0.11:1 of flaxseed to strawberry will be complete.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Table of amino acids of 2 cup strawberries and 3.4 tbsp flaxseeds :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
16.8% 8.4g
Histidine
31.9% 0.2g
Isoleucine
42% 0.36g
Leucine
28.2% 0.53g
Lysine
22.2% 0.38g
Methionine
15.7% 0.13g
Phenylalanine
26.3% 0.39g
Threonine
36.4% 0.33g
Tryptophan
49.1% 0.13g
Valine
39.9% 0.43g

Vegetarian 12. Sour Cream and Strawberries


image of sour cream
image of strawberries

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

Table of amino acids of 3.3 cup strawberries and 0.6 cup sour cream :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
12.4% 6.2g
Histidine
26.3% 0.17g
Isoleucine
31.1% 0.27g
Leucine
28.6% 0.54g
Lysine
26.1% 0.45g
Methionine
11.6% 0.1g
Phenylalanine
18.5% 0.28g
Threonine
29.3% 0.26g
Tryptophan
34% 0.09g
Valine
29.5% 0.32g

Vegetarian 13. Caramel and Strawberries


image of caramel
image of strawberries

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

Table of amino acids of 3.3 cup strawberries and 0.8 cup caramel :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
12.9% 6.5g
Histidine
25.7% 0.16g
Isoleucine
35.6% 0.31g
Leucine
28.4% 0.54g
Lysine
25% 0.43g
Methionine
12.1% 0.1g
Phenylalanine
18.5% 0.28g
Threonine
29.8% 0.27g
Tryptophan
15.6% 0.04g
Valine
31.8% 0.34g

Vegetarian 14. Mayonnaise and Strawberries


image of mayonnaise
image of strawberries

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

Table of amino acids of 5 cup strawberries and 1.5 cup mayonnaise :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
16.7% 8.4g
Histidine
28.5% 0.18g
Isoleucine
39.8% 0.34g
Leucine
30.8% 0.58g
Lysine
25.9% 0.44g
Methionine
15.6% 0.13g
Phenylalanine
22.7% 0.34g
Threonine
37.7% 0.34g
Tryptophan
45.6% 0.12g
Valine
36.7% 0.4g

Vegetarian 15. Yogurt and Strawberries


image of yogurt
image of strawberries

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

Table of amino acids of 3.3 cup strawberries and 0.4 cup yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
13.4% 6.7g
Histidine
22.8% 0.14g
Isoleucine
30.5% 0.26g
Leucine
26.9% 0.51g
Lysine
25.2% 0.43g
Methionine
12.6% 0.11g
Phenylalanine
18.6% 0.28g
Threonine
26.4% 0.24g
Tryptophan
23% 0.06g
Valine
34.4% 0.37g


Complete Protein Pairings

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