16 Complete Protein Pairings with Cherries

Summary:

• Cherry is low in protein - about 1.5 grams per cup.
• In addition, cherry provides only 1 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.^[1]
• Cherry pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or lotus seeds to create a complete protein profile. ^[2] More cherry pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Cherries (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 cherries contains 1.5 grams of protein, or about 3% of recommended daily values. ^[1]

To get the adequate amount of protein with cherries alone, you will need 34 cups of cherries (4720 grams) for an average female, or 41 cups of cherries for males. ^[4] That's over 2970 calories, and a lot of cherry! Pairing cherry with a richer protein source is a good idea.

Full nutritional profile for cherries
USDA Source: Cherries, sweet, raw

Macronutrients in 1 cup (138g) of cherries:

Proportionally, cherry does contain abundant amounts of 1 out of the nine essential amino acids. However, cherry is a little short on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine.^[1]

To have adequate amounts of all nine essential amino acids with cherry alone, you will have to eat 62 cups of cherries (8600 grams) for an average person. ^[2]

That's about 82% more cherry to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (138g) of cherries:

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

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

Low in protein, carrot is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to cherry.

A ratio of 1.1 cups of cherries (153g) and 2.9 carrots (211g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of carrot to cherry 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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of cherry.

For example, 2.5 cups of cherries (345g) and 0.4 cup of hedge mustard seeds (26g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:30 for cherry to hedge mustard seed by weight.

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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to cherry.

A ratio of 2.5 cups of cherries (345g) and 0.4 cup of pumpkin seeds (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:28 for cherry to pumpkin seed by weight.

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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of cherry.

For example, 2 cups of cherries (276g) and 0.8 ounce of chia seeds (23g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:42 for cherry to chia seed by weight.

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

A reasonable source of supplementary protein, lotus seed is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to cherry.

A ratio of 1 cup of cherries (138g) and 1.5 cups of lotus seeds (48g) creates a complete protein profile. In fact, any ratio of more than 0.35:1 of lotus seed to cherry will be complete.

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

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

For example, 2 cups of cherries (276g) 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 1:18 for cherry to spirulina by weight.

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

A great source of protein, dijon mustard is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to cherry.

A ratio of 2 cups of cherries (276g) and 5 tablespoons of dijon mustard (30g) creates a complete protein profile. In fact, any ratio of more than 0.11:1 of dijon mustard to cherry will be complete.

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

Crimini mushroom is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of cherry.

For example, 0.3 cup of cherries (37g) and 2.6 cups of crimini mushroom (223g) make a complete amino acids profile. In fact, any ratio of more than 6:1 of crimini mushroom to cherry will be complete.

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

A reasonable source of supplementary protein, spinach is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to cherry.

A ratio of 1.7 cups of cherries (230g) and 7.5 cups of spinach (226g) creates a complete protein profile. In fact, any ratio of more than 1:1 of spinach to cherry will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Pistachio is a great source of protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of cherry.

For example, 1.4 cups of cherries (197g) and 0.3 cup of pistachio (37g) make a complete amino acids profile. In fact, any ratio of more than 0.19:1 of pistachio to cherry will be complete.

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

A reasonable source of supplementary protein, cashew is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to cherry.

A ratio of 1.7 cups of cherries (230g) and 1.2 ounces of cashews (34g) creates a complete protein profile. In fact, any ratio of more than 0.15:1 of cashew to cherry will be complete.

Full nutritional profile for cashews
USDA Source: Nuts, cashew nuts, raw

Sour cream is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of cherry.

For example, 5 cups of cherries (690g) and 0.7 cup of sour cream (127g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:37 for cherry to sour cream by weight.

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

Low in protein, mayonnaise is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to cherry.

A ratio of 3.3 cups of cherries (460g) and 1.8 cups of mayonnaise (394g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of mayonnaise to cherry will be complete.

Full nutritional profile for mayonnaise
USDA Source: Salad dressing, mayonnaise, regular

Yogurt is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, complementing the profile of cherry.

For example, 3.3 cups of cherries (460g) and 0.4 cup of yogurt (104g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.23 to 1:0.15 for cherry to yogurt by weight.

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

A reasonable source of supplementary protein, whipping cream is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and valine, which is complementary to cherry.

A ratio of 3.3 cups of cherries (460g) and 2 cups of whipping cream (122g) creates a complete protein profile. In fact, any ratio of more than 0.26:1 of whipping cream to cherry will be complete.

Full nutritional profile for whipping cream
USDA Source: Cream, whipped, cream topping, pressurized