16 Complete Protein Pairings with Bittersweet Chocolate

Summary:

• Bittersweet chocolate is low in protein - about 4.2 grams per oz.
• In addition, bittersweet chocolate provides only 5 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine and methionine.^[1]
• Bittersweet chocolate pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or crimini mushroom to create a complete protein profile. ^[2] More bittersweet chocolate pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Bittersweet Chocolate (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 ounce of bittersweet chocolate contains 4.2 grams of protein, or about 8% of recommended daily values. ^[1]

To get the adequate amount of protein with bittersweet chocolate alone, you will need 12 ounces of bittersweet chocolate (349 grams) for an average female, or 14 ounces of bittersweet chocolate for males. ^[4] That's over 2240 calories. Pairing bittersweet chocolate with a richer protein source is a good idea.

Full nutritional profile for bittersweet chocolate
USDA Source: Baking chocolate, unsweetened, squares

Macronutrients in 1 oz (29g) of bittersweet chocolate:

Proportionally, bittersweet chocolate does contain abundant amounts of 5 out of the nine essential amino acids. However, bittersweet chocolate is a little short on isoleucine, leucine, lysine and methionine.^[1]

To have adequate amounts of all nine essential amino acids with bittersweet chocolate alone, you will have to eat 21 ounces of bittersweet chocolate (614 grams) for an average person. ^[2]

That's about 76% more bittersweet chocolate to compensate for the lack of isoleucine, leucine, lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 oz (29g) of bittersweet chocolate:

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

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

Low in protein, carrot is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 0.4 ounce of bittersweet chocolate (12g) and 2.8 carrots (204g) creates a complete protein profile. In fact, any ratio of more than 18:1 of carrot to bittersweet chocolate will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Hedge mustard seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 1.3 ounces of bittersweet chocolate (36g) and 0.4 cup of hedge mustard seeds (28g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of hedge mustard seed to bittersweet chocolate will be complete.

Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried

A reasonable source of supplementary protein, pumpkin seed is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 1 ounce of bittersweet chocolate (29g) and 0.3 cup of pumpkin seeds (22g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of pumpkin seed to bittersweet chocolate will be complete.

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

Chia seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 0.9 ounce of bittersweet chocolate (26g) and 0.7 ounce of chia seeds (21g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of chia seed to bittersweet chocolate will be complete.

Full nutritional profile for chia seeds
USDA Source: Seeds, chia seeds, dried

A reasonable source of supplementary protein, crimini mushroom is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 0.3 ounce of bittersweet chocolate (8g) and 2.4 cups of crimini mushroom (210g) creates a complete protein profile. In fact, any ratio of more than 28:1 of crimini mushroom to bittersweet chocolate will be complete.

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

Spirulina is a great source of protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 0.8 ounce of bittersweet chocolate (24g) and 1.4 tablespoons of spirulina (10g) make a complete amino acids profile. In fact, any ratio of more than 0.4:1 of spirulina to bittersweet chocolate will be complete.

Full nutritional profile for spirulina
USDA Source: Seaweed, spirulina, dried

A great source of protein, dijon mustard is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 0.7 ounce of bittersweet chocolate (19g) and 4.4 tablespoons of dijon mustard (27g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of dijon mustard to bittersweet chocolate will be complete.

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

Lotus seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 0.4 ounce of bittersweet chocolate (10g) and 1.5 cups of lotus seeds (47g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of lotus seed to bittersweet chocolate will be complete.

Full nutritional profile for lotus seeds
USDA Source: Seeds, lotus seeds, dried

A reasonable source of supplementary protein, spinach is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 0.6 ounce of bittersweet chocolate (18g) and 7.6 cups of spinach (228g) creates a complete protein profile. In fact, any ratio of more than 13:1 of spinach to bittersweet chocolate will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Poppy seed is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 0.9 ounce of bittersweet chocolate (26g) and 3.9 tablespoons of poppy seeds (33g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of poppy seed to bittersweet chocolate will be complete.

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

A great source of protein, pistachio is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 0.5 ounce of bittersweet chocolate (14g) and 0.3 cup of pistachio (33g) creates a complete protein profile. In fact, any ratio of more than 2.4:1 of pistachio to bittersweet chocolate will be complete.

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

Sour cream is a reasonable source of supplementary protein, and is high in isoleucine, leucine, lysine and methionine, complementing the profile of bittersweet chocolate.

For example, 1.7 ounces of bittersweet chocolate (48g) and 0.6 cup of sour cream (111g) make a complete amino acids profile. In fact, any ratio of more than 2.3:1 of sour cream to bittersweet chocolate will be complete.

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

Low in protein, caramel is high in isoleucine, leucine, lysine and methionine, which is complementary to bittersweet chocolate.

A ratio of 1.4 ounces of bittersweet chocolate (41g) and 0.6 cup of caramel (211g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:5 to 1:1.9 for bittersweet chocolate 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 and methionine, complementing the profile of bittersweet chocolate.

For example, 1.7 ounces of bittersweet chocolate (48g) and 1.3 cups of mayonnaise (296g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of mayonnaise to bittersweet chocolate 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 and methionine, which is complementary to bittersweet chocolate.

A ratio of 1.4 ounces of bittersweet chocolate (41g) and 0.3 cup of yogurt (80g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.9 to 1:10 for bittersweet chocolate to yogurt by weight.

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