16 Complete Protein Pairings with Barley

Summary:

• Barley is low in protein - about 19.8 grams per cup.
• In addition, barley provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.^[1]
• Barley pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. ^[2] More barley pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Barley (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 barley contains 19.8 grams of protein, or about 40% of recommended daily values. ^[1]

To get the adequate amount of protein with barley alone, you will need 2.5 cups of barley (500 grams) for an average female, or 3 cups of barley for males. ^[4] That's over 1780 calories. Pairing barley with a richer protein source is a good idea.

Full nutritional profile for barley
USDA Source: Barley, pearled, raw

Macronutrients in 1 cup (200g) of barley:

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

To have adequate amounts of all nine essential amino acids with barley alone, you will have to eat 2.3 cups of barley (463 grams) for an average person. ^[2]

That's about 7% more barley to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (200g) of barley:

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

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

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

A ratio of 0.4 cup of barley (71g) and 0.1 head of cauliflower (43g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:1.2 for barley to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

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

For example, 0.4 cup of barley (71g) and 1.3 carrots (94g) make a complete amino acids profile. In fact, any ratio of more than 1.3:1 of carrot to barley will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

A ratio of 0.4 cup of barley (71g) and 1 cup of watermelon (161g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2.3 to 1:40 for barley to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

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

For example, 0.3 cup of barley (65g) and 0.4 cup of crimini mushroom (36g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of crimini mushroom to barley will be complete.

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

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

A ratio of 0.4 cup of barley (71g) and 2.8 cups of cranberry (303g) creates a complete protein profile. In fact, any ratio of more than 4:1 of cranberry to barley will be complete.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

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

For example, 0.3 cup of barley (67g) and 0.3 tablespoon of nutritional yeast (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:1.5 for barley to nutritional yeast by weight.

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

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

A ratio of 0.3 cup of barley (65g) and 0.5 mango (172g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:2.7 to 1:30 for barley to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

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

For example, 0.3 cup of barley (61g) and 2.1 tablespoons of pumpkin seeds (9g) make a complete amino acids profile. In fact, any ratio of more than 0.14:1 of pumpkin seed to barley will be complete.

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

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

A ratio of 0.3 cup of barley (67g) and 1.3 tablespoons of dijon mustard (8g) creates a complete protein profile. In fact, any ratio of more than 0.12:1 of dijon mustard to barley will be complete.

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

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

For example, 0.4 cup of barley (74g) and 4 tablespoons of yellow mustard (60g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of yellow mustard to barley will be complete.

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

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

A ratio of 0.3 cup of barley (63g) and 2.1 tablespoons of black beans (32g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.5 to 1:2.5 for barley to black bean by weight.

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

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

For example, 0.3 cup of barley (63g) and 2.4 tablespoons of kidney beans (24g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.38 to 1:2.1 for barley 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

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

A ratio of 0.3 cup of barley (69g) and 2.7 tablespoons of sour cream (32g) creates a complete protein profile. In fact, any ratio of more than 0.47:1 of sour cream to barley will be complete.

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

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

For example, 0.4 cup of barley (77g) and 0.3 cup of caramel (96g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.2 to 1:29 for barley 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 lysine, which is complementary to barley.

A ratio of 0.4 cup of barley (74g) and 2.4 tablespoons of yogurt (37g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of yogurt to barley will be complete.

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

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

For example, 0.3 cup of barley (67g) and 2.7 tablespoons of milk (41g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of milk to barley will be complete.

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