16 Complete Protein Pairings with Coconut Cream

Summary:

• Coconut cream is low in protein - about 8.7 grams per cup.
• In addition, coconut cream provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.^[1]
• Coconut cream pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. ^[2] More coconut cream pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Coconut Cream (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 coconut cream contains 8.7 grams of protein, or about 17% of recommended daily values. ^[1]

To get the adequate amount of protein with coconut cream alone, you will need 5.7 cups of coconut cream (1380 grams) for an average female, or 6.9 cups of coconut cream for males. ^[4] That's over 4550 calories, and a lot of coconut cream! Pairing coconut cream with a richer protein source is a good idea.

Full nutritional profile for coconut cream
USDA Source: Nuts, coconut cream, raw (liquid expressed from grated meat)

Macronutrients in 1 cup (240g) of coconut cream:

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

To have adequate amounts of all nine essential amino acids with coconut cream alone, you will have to eat 5.3 cups of coconut cream (1265 grams) for an average person. ^[2]

That's about 8% more coconut cream to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (240g) of coconut cream:

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 coconut cream.

A ratio of 1 cup of coconut cream (240g) and 6.2 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.01 for coconut cream 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 coconut cream.

For example, 1 cup of coconut cream (240g) and 0.2 carrot (14g) make a complete amino acids profile. In fact, any ratio of more than 0.06:1 of carrot to coconut cream will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

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

A ratio of 1 cup of coconut cream (240g) and 2.4 tablespoons of watermelon (24g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.4 for coconut cream 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 coconut cream.

For example, 1 cup of coconut cream (240g) and 1.1 tablespoons of crimini mushroom (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:24 for coconut cream to crimini mushroom by weight.

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 coconut cream.

A ratio of 0.9 cup of coconut cream (218g) and 0.4 cup of cranberry (40g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:1 for coconut cream to cranberry by weight.

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 coconut cream.

For example, 0.9 cup of coconut cream (218g) and 0.1 teaspoon of nutritional yeast (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0.01 for coconut cream 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 coconut cream.

A ratio of 1 cup of coconut cream (240g) and 0.1 mango (28g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:0.16 for coconut cream 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 coconut cream.

For example, 0.9 cup of coconut cream (218g) and 1 teaspoon of pumpkin seeds (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:7 for coconut cream 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 coconut cream.

A ratio of 0.9 cup of coconut cream (218g) and 0.6 teaspoon of dijon mustard (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:6 for coconut cream 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 coconut cream.

For example, 0.9 cup of coconut cream (218g) and 0.5 tablespoon of yellow mustard (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0.9 for coconut cream to yellow mustard by weight.

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 coconut cream.

A ratio of 0.9 cup of coconut cream (218g) and 1 teaspoon of black beans (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.01 for coconut cream 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 coconut cream.

For example, 0.9 cup of coconut cream (218g) and 1.1 teaspoons of kidney beans (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.01 for coconut cream 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 coconut cream.

A ratio of 1 cup of coconut cream (240g) and 1.2 teaspoons of sour cream (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:20 for coconut cream to sour cream by weight.

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 coconut cream.

For example, 0.9 cup of coconut cream (218g) and 1.7 teaspoons of caramel (12g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.12 for coconut cream 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 coconut cream.

A ratio of 0.9 cup of coconut cream (218g) and 0.9 teaspoon of yogurt (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.7 for coconut cream 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 coconut cream.

For example, 0.9 cup of coconut cream (218g) and 1.1 teaspoons of milk (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:29 for coconut cream to milk by weight.

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