16 Complete Protein Pairings with Cheddar Cheese

Summary:

• Cheddar cheese contains a moderate amount of protein - about 30.2 grams per cup.
• However, cheddar cheese provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.^[1]
• Cheddar cheese pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. ^[2] More cheddar cheese pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Cheddar Cheese (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.

A decent source of supplementary protein, a single cup of cheddar cheese contains 30.2 grams of protein, or about 60% of recommended daily values. ^[1]

To get the adequate amount of protein with cheddar cheese alone, you will need 1.7 cups of cheddar cheese (219 grams) for an average female, or 2 cups of cheddar cheese for males. ^[4] That's about 881 calories.

Full nutritional profile for cheddar cheese
USDA Source: Cheese, cheddar

Macronutrients in 1 cup (132g) of cheddar cheese:

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

To have adequate amounts of all nine essential amino acids with cheddar cheese alone, you will have to eat 1.3 cups of cheddar cheese (167 grams) for an average person. ^[2]

That's about 24% more cheddar cheese to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (132g) of cheddar cheese:

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 cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.8 gram of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.48 for cheddar cheese 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 cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 1.7 grams of carrots make a complete amino acids profile. In fact, any ratio of more than 0.07:1 of carrot to cheddar cheese will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.9 teaspoon of watermelon (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:19 for cheddar cheese 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 cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 1.9 mls of crimini mushroom (1g) make a complete amino acids profile. In fact, any ratio of more than 0.03:1 of crimini mushroom to cheddar cheese 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 cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.8 tablespoon of cranberry (5g) creates a complete protein profile. In fact, any ratio of more than 0.23:1 of cranberry to cheddar cheese 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 cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 0.02 teaspoon of nutritional yeast (0g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0.6 for cheddar cheese 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 cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 3.4 grams of mango creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:11 for cheddar cheese 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 cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 0.7 ml of pumpkin seeds (0g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:43 for cheddar cheese to pumpkin seed by weight.

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 cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.1 teaspoon of dijon mustard (0g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:35 for cheddar cheese to dijon mustard by weight.

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 cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 0.2 teaspoon of yellow mustard (1g) make a complete amino acids profile. In fact, any ratio of more than 0.04:1 of yellow mustard to cheddar cheese 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 cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.6 ml of black beans (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.9 for cheddar cheese 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 cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 0.7 ml of kidney beans (0g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.7 for cheddar cheese 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 cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.7 ml of sour cream (1g) creates a complete protein profile. In fact, any ratio of more than 0.03:1 of sour cream to cheddar cheese 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 cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 1.1 mls of caramel (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:9 for cheddar cheese 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 cheddar cheese.

A ratio of 2.9 tablespoons of cheddar cheese (24g) and 0.6 ml of yogurt (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:48 for cheddar cheese to yogurt by weight.

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 cheddar cheese.

For example, 2.9 tablespoons of cheddar cheese (24g) and 0.8 ml of milk (1g) make a complete amino acids profile. In fact, any ratio of more than 0.03:1 of milk to cheddar cheese will be complete.

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