16 Complete Protein Pairings with Yellow Corn

Summary:

  • Yellow corn is low in protein - about 3 grams per ear.
  • In addition, yellow corn provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Yellow corn pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More yellow corn 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 yellow corn, and found both vegan and vegetarian pairings with yellow corn 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 yellow corn source

Amount of Protein in Yellow Corn

Relatively low in protein, a single ear of yellow corn contains 3 grams of protein, or about 6% of recommended daily values. [1]

To get the adequate amount of protein with yellow corn alone, you will need 16 ears of yellow corn (1470 grams) for an average female, or 20 ears of yellow corn for males. [4] That's over 1410 calories, and a lot of yellow corn! Pairing yellow corn with a richer protein source is a good idea.

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

Macronutrients in 1 ear (89g) of yellow corn:

% of RDV Amount
Calories
4.3% 85 kCal
Carbohydrates
0% -
Total fat
2.1% 1.3 grams
Protein
6.1% 3 grams

Essential Amino Acids in Yellow Corn

Proportionally, yellow corn does contain abundant amounts of 8 out of the nine essential amino acids. However, yellow corn is a little short on lysine.[1]

To have adequate amounts of all nine essential amino acids with yellow corn alone, you will have to eat 14 ears of yellow corn (1246 grams) for an average person. [2]

That's about 15% more yellow corn to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 ear (89g) of yellow corn:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
6.1% 3.035g
Histidine
12.9% 0.081g
Isoleucine
13.8% 0.118g
Leucine
16.9% 0.319g
Lysine
7.3% 0.125g
Methionine
7.1% 0.061g
Phenylalanine
9.3% 0.138g
Threonine
13.2% 0.118g
Tryptophan
7.9% 0.02g
Valine
15.7% 0.17g

More Complete Protein with Yellow Corn

Top vegan pairings with yellow corn include:
  1. Cauliflower
  2. Carrots
  3. Watermelon
  4. Crimini Mushroom
  5. Cranberry
  6. Nutritional Yeast
  7. Mango
  8. Pumpkin Seeds
  9. Dijon Mustard
  10. Yellow Mustard
  11. Black Beans
  12. Kidney Beans
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with yellow corn. These include:
  1. Sour Cream
  2. Caramel
  3. Yogurt
  4. Milk

Vegan 1. Cauliflower and Yellow Corn


image of cauliflower
image of yellow corn

Low in protein, cauliflower is high in lysine, which is complementary to yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 21.4 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.01 for yellow corn to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 2.5 ear yellow corn and 21.4 grams cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
16% 8g
Histidine
34% 0.21g
Isoleucine
36.2% 0.31g
Leucine
43.3% 0.82g
Lysine
21.1% 0.36g
Methionine
18.3% 0.16g
Phenylalanine
24.1% 0.36g
Threonine
34.7% 0.31g
Tryptophan
21.3% 0.06g
Valine
41.8% 0.45g

Vegan 2. Carrots and Yellow Corn


image of carrots
image of yellow corn

Carrot is low in protein, and is high in lysine, complementing the profile of yellow corn.

For example, 2.5 ears of yellow corn (223g) and 0.7 carrot (47g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of carrot to yellow corn will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 2.5 ear yellow corn and 0.7 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
16.1% 8g
Histidine
35.1% 0.22g
Isoleucine
38.6% 0.33g
Leucine
44.7% 0.84g
Lysine
21.1% 0.36g
Methionine
19% 0.16g
Phenylalanine
25.1% 0.37g
Threonine
42.9% 0.39g
Tryptophan
21.9% 0.06g
Valine
42.4% 0.46g

Vegan 3. Watermelon and Yellow Corn


image of watermelon
image of yellow corn

Low in protein, watermelon is high in lysine, which is complementary to yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 0.5 cup of watermelon (81g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.36 to 1:0.32 for yellow corn to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 2.5 ear yellow corn and 0.5 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
16.2% 8.1g
Histidine
32.9% 0.21g
Isoleucine
36.2% 0.31g
Leucine
42.9% 0.81g
Lysine
21.3% 0.36g
Methionine
18.4% 0.16g
Phenylalanine
24% 0.36g
Threonine
35.3% 0.32g
Tryptophan
21.9% 0.06g
Valine
40.5% 0.44g

Vegan 4. Crimini Mushroom and Yellow Corn


image of crimini mushroom
image of yellow corn

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of yellow corn.

For example, 2.5 ears of yellow corn (223g) and 3.7 tablespoons of crimini mushroom (20g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:36 for yellow corn to crimini mushroom by weight.

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

Table of amino acids of 2.5 ear yellow corn and 3.7 tbsp crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
16.2% 8.1g
Histidine
34.3% 0.22g
Isoleucine
36.7% 0.32g
Leucine
43.8% 0.83g
Lysine
21.3% 0.36g
Methionine
19% 0.16g
Phenylalanine
24.5% 0.36g
Threonine
35.4% 0.32g
Tryptophan
24% 0.06g
Valine
41.5% 0.45g

Vegan 5. Cranberry and Yellow Corn


image of cranberry
image of yellow corn

Low in protein, cranberry is high in lysine, which is complementary to yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 1.4 cups of cranberry (153g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:0.7 for yellow corn to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 2.5 ear yellow corn and 1.4 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
16.6% 8.3g
Histidine
36.5% 0.23g
Isoleucine
40.3% 0.35g
Leucine
46.4% 0.88g
Lysine
21.8% 0.37g
Methionine
18.4% 0.16g
Phenylalanine
26.8% 0.4g
Threonine
37.6% 0.34g
Tryptophan
21.4% 0.06g
Valine
45.7% 0.49g

Vegan 6. Nutritional Yeast and Yellow Corn


image of nutritional yeast
image of yellow corn

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of yellow corn.

For example, 2.5 ears of yellow corn (223g) and 0.5 teaspoon of nutritional yeast (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.01 for yellow corn to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Table of amino acids of 2.5 ear yellow corn and 0.5 tsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
16.7% 8.4g
Histidine
34.9% 0.22g
Isoleucine
38.6% 0.33g
Leucine
45.1% 0.85g
Lysine
22% 0.38g
Methionine
19.2% 0.16g
Phenylalanine
25.4% 0.38g
Threonine
37.1% 0.33g
Tryptophan
23.7% 0.06g
Valine
43.4% 0.47g

Vegan 7. Mango and Yellow Corn


image of mango
image of yellow corn

Low in protein, mango is high in lysine, which is complementary to yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 0.3 mango (96g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:0.13 for yellow corn to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 2.5 ear yellow corn and 0.3 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
16.8% 8.4g
Histidine
35% 0.22g
Isoleucine
37.7% 0.32g
Leucine
44.7% 0.84g
Lysine
22.1% 0.38g
Methionine
18.7% 0.16g
Phenylalanine
24.9% 0.37g
Threonine
36.2% 0.33g
Tryptophan
24.5% 0.06g
Valine
43.1% 0.47g

Vegan 8. Pumpkin Seeds and Yellow Corn


image of pumpkin seeds
image of yellow corn

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of yellow corn.

For example, 2.5 ears of yellow corn (223g) and 1.3 tablespoons of pumpkin seeds (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:9 for yellow corn 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 ear yellow corn and 1.3 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
36.3% 0.23g
Isoleucine
40.1% 0.34g
Leucine
46.4% 0.88g
Lysine
22.5% 0.38g
Methionine
20.3% 0.17g
Phenylalanine
26.3% 0.39g
Threonine
36.7% 0.33g
Tryptophan
26.1% 0.07g
Valine
46.4% 0.5g

Vegan 9. Dijon Mustard and Yellow Corn


image of dijon mustard
image of yellow corn

A great source of protein, dijon mustard is high in lysine, which is complementary to yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 0.7 tablespoon of dijon mustard (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:7 for yellow corn to dijon mustard by weight.

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

Table of amino acids of 2.5 ear yellow corn and 0.7 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
38% 0.24g
Isoleucine
40.2% 0.35g
Leucine
46.7% 0.88g
Lysine
22.8% 0.39g
Methionine
20.2% 0.17g
Phenylalanine
26.4% 0.39g
Threonine
36.8% 0.33g
Tryptophan
23.8% 0.06g
Valine
45.2% 0.49g

Vegan 10. Yellow Mustard and Yellow Corn


image of yellow mustard
image of yellow corn

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of yellow corn.

For example, 2.5 ears of yellow corn (223g) and 1.9 tablespoons of yellow mustard (29g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.06 for yellow corn to yellow mustard by weight.

Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow

Table of amino acids of 2.5 ear yellow corn and 1.9 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
37.7% 0.24g
Isoleucine
39.4% 0.34g
Leucine
46.7% 0.88g
Lysine
22.9% 0.39g
Methionine
20.4% 0.18g
Phenylalanine
26.3% 0.39g
Threonine
38.3% 0.34g
Tryptophan
20.7% 0.05g
Valine
44.5% 0.48g

Vegan 11. Black Beans and Yellow Corn


image of black beans
image of yellow corn

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 1.2 tablespoons of black beans (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.01 for yellow corn to black bean by weight.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Table of amino acids of 2.5 ear yellow corn and 1.2 tbsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
37% 0.23g
Isoleucine
40.6% 0.35g
Leucine
47.2% 0.89g
Lysine
22.9% 0.39g
Methionine
19.6% 0.17g
Phenylalanine
27.6% 0.41g
Threonine
37.5% 0.34g
Tryptophan
24.8% 0.06g
Valine
45.3% 0.49g

Vegan 12. Kidney Beans and Yellow Corn


image of kidney beans
image of yellow corn

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of yellow corn.

For example, 2.5 ears of yellow corn (223g) and 1.4 tablespoons of kidney beans (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.01 for yellow corn to kidney bean by weight.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Table of amino acids of 2.5 ear yellow corn and 1.4 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
37% 0.23g
Isoleucine
40.6% 0.35g
Leucine
47.2% 0.89g
Lysine
22.9% 0.39g
Methionine
19.6% 0.17g
Phenylalanine
27.6% 0.41g
Threonine
37.4% 0.34g
Tryptophan
24.8% 0.06g
Valine
45.3% 0.49g

Vegetarian 13. Sour Cream and Yellow Corn


image of sour cream
image of yellow corn

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 1.4 tablespoons of sour cream (17g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:30 for yellow corn to sour cream by weight.

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

Table of amino acids of 2.5 ear yellow corn and 1.4 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16% 8g
Histidine
34.6% 0.22g
Isoleucine
37.6% 0.32g
Leucine
45% 0.85g
Lysine
21.1% 0.36g
Methionine
19.4% 0.17g
Phenylalanine
24.9% 0.37g
Threonine
35.6% 0.32g
Tryptophan
22.4% 0.06g
Valine
42.4% 0.46g

Vegetarian 14. Caramel and Yellow Corn


image of caramel
image of yellow corn

Caramel is low in protein, and is high in lysine, complementing the profile of yellow corn.

For example, 2.5 ears of yellow corn (223g) and 2.2 tablespoons of caramel (45g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.2 to 1:0.01 for yellow corn to caramel by weight.

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

Table of amino acids of 2.5 ear yellow corn and 2.2 tbsp caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
16.3% 8.1g
Histidine
35% 0.22g
Isoleucine
39% 0.34g
Leucine
45.6% 0.86g
Lysine
21.4% 0.37g
Methionine
19.8% 0.17g
Phenylalanine
25.3% 0.38g
Threonine
36.2% 0.33g
Tryptophan
19.7% 0.05g
Valine
43.4% 0.47g

Vegetarian 15. Yogurt and Yellow Corn


image of yogurt
image of yellow corn

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 1.2 tablespoons of yogurt (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.04 for yellow corn to yogurt by weight.

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

Table of amino acids of 2.5 ear yellow corn and 1.2 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
16.4% 8.2g
Histidine
34.6% 0.22g
Isoleucine
38.4% 0.33g
Leucine
45.5% 0.86g
Lysine
21.6% 0.37g
Methionine
20% 0.17g
Phenylalanine
25.4% 0.38g
Threonine
35.7% 0.32g
Tryptophan
21.1% 0.05g
Valine
44.2% 0.48g

Vegetarian 16. Milk and Yellow Corn


image of milk
image of yellow corn

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of yellow corn.

For example, 2.5 ears of yellow corn (223g) and 1.4 tablespoons of milk (22g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:39 for yellow corn to milk by weight.

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

Table of amino acids of 2.5 ear yellow corn and 1.4 tbsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
16.6% 8.3g
Histidine
35.6% 0.22g
Isoleucine
38.8% 0.33g
Leucine
45.8% 0.87g
Lysine
21.9% 0.37g
Methionine
20.1% 0.17g
Phenylalanine
25.7% 0.38g
Threonine
36.3% 0.33g
Tryptophan
23.2% 0.06g
Valine
43.7% 0.47g


Complete Protein Pairings

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