16 Complete Protein Pairings with Cornmeal

Summary:

• Cornmeal is low in protein - about 11.8 grams per cup.
• In addition, cornmeal provides only 7 of the 9 essential amino acids sufficiently - it is a little low on lysine and tryptophan.^[1]
• Cornmeal pairs well with cauliflower, crimini mushroom, carrots, watermelon or mango to create a complete protein profile. ^[2] More cornmeal pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Cornmeal (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 cornmeal contains 11.8 grams of protein, or about 24% of recommended daily values. ^[1]

To get the adequate amount of protein with cornmeal alone, you will need 4.2 cups of cornmeal (510 grams) for an average female, or 5.1 cups of cornmeal for males. ^[4] That's over 1950 calories. Pairing cornmeal with a richer protein source is a good idea.

Full nutritional profile for cornmeal
USDA Source: Cornmeal, yellow (Navajo)

Macronutrients in 1 cup (120g) of cornmeal:

Proportionally, cornmeal does contain abundant amounts of 7 out of the nine essential amino acids. However, cornmeal is a little short on lysine and tryptophan.^[1]

To have adequate amounts of all nine essential amino acids with cornmeal alone, you will have to eat 4.7 cups of cornmeal (568 grams) for an average person. ^[2]

That's about 11% more cornmeal to compensate for the lack of lysine and tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (120g) of cornmeal:

1. Cauliflower
2. Crimini Mushroom
3. Carrots
4. Watermelon
5. Mango
6. Nutritional Yeast
7. Pumpkin Seeds
8. Hedge Mustard Seeds
9. Chia Seeds
10. Black Beans
11. Kidney Beans
12. Mung Bean

1. Sour Cream
2. Milk
3. Whipping Cream
4. Unsalted Butter

Low in protein, cauliflower is high in lysine and tryptophan, which is complementary to cornmeal.

A ratio of 0.6 cup of cornmeal (67g) and 0.1 head of cauliflower (73g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:1.9 for cornmeal to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

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

For example, 0.5 cup of cornmeal (63g) and 0.7 cup of crimini mushroom (65g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of crimini mushroom to cornmeal will be complete.

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

Low in protein, carrot is high in lysine and tryptophan, which is complementary to cornmeal.

A ratio of 0.5 cup of cornmeal (57g) and 1.9 carrots (139g) creates a complete protein profile. In fact, any ratio of more than 2.4:1 of carrot to cornmeal will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Watermelon is low in protein, and is high in lysine and tryptophan, complementing the profile of cornmeal.

For example, 0.6 cup of cornmeal (67g) and 1.8 cups of watermelon (277g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of watermelon to cornmeal will be complete.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Low in protein, mango is high in lysine and tryptophan, which is complementary to cornmeal.

A ratio of 0.5 cup of cornmeal (60g) and 0.9 mango (296g) creates a complete protein profile. In fact, any ratio of more than 5:1 of mango to cornmeal will be complete.

Full nutritional profile for mango
USDA Source: Mangos, raw

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

For example, 0.5 cup of cornmeal (60g) and 0.5 tablespoon of nutritional yeast (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:2.5 for cornmeal to nutritional yeast by weight.

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

A reasonable source of supplementary protein, pumpkin seed is high in lysine and tryptophan, which is complementary to cornmeal.

A ratio of 0.5 cup of cornmeal (55g) and 3.6 tablespoons of pumpkin seeds (14g) creates a complete protein profile. In fact, any ratio of more than 0.26:1 of pumpkin seed to cornmeal will be complete.

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

Hedge mustard seed is a reasonable source of supplementary protein, and is high in lysine and tryptophan, complementing the profile of cornmeal.

For example, 0.4 cup of cornmeal (48g) and 0.4 cup of hedge mustard seeds (27g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of hedge mustard seed to cornmeal will be complete.

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

A reasonable source of supplementary protein, chia seed is high in lysine and tryptophan, which is complementary to cornmeal.

A ratio of 0.3 cup of cornmeal (39g) and 0.9 ounce of chia seeds (25g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of chia seed to cornmeal will be complete.

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

Black bean is a reasonable source of supplementary protein, and is high in lysine and tryptophan, complementing the profile of cornmeal.

For example, 0.4 cup of cornmeal (52g) and 3.3 tablespoons of black beans (50g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1 to 1:5 for cornmeal to black bean by weight.

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

A reasonable source of supplementary protein, kidney bean is high in lysine and tryptophan, which is complementary to cornmeal.

A ratio of 0.4 cup of cornmeal (52g) and 3.7 tablespoons of kidney beans (37g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:4 for cornmeal 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

Mung bean is a great source of protein, and is high in lysine and tryptophan, complementing the profile of cornmeal.

For example, 0.5 cup of cornmeal (55g) and 1 tablespoon of mung bean (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:0.24 for cornmeal to mung bean by weight.

Full nutritional profile for mung bean
USDA Source: Mung beans, mature seeds, raw

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

A ratio of 0.5 cup of cornmeal (60g) and 0.3 cup of sour cream (52g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of sour cream to cornmeal will be complete.

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

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

For example, 0.5 cup of cornmeal (57g) and 0.3 cup of milk (64g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of milk to cornmeal will be complete.

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

A reasonable source of supplementary protein, whipping cream is high in lysine and tryptophan, which is complementary to cornmeal.

A ratio of 0.5 cup of cornmeal (55g) and 1.2 cups of whipping cream (71g) creates a complete protein profile. In fact, any ratio of more than 1.3:1 of whipping cream to cornmeal will be complete.

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

Unsalted butter is low in protein, and is high in lysine and tryptophan, complementing the profile of cornmeal.

For example, 0.5 cup of cornmeal (55g) and 1.2 cups of unsalted butter (273g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of unsalted butter to cornmeal will be complete.

Full nutritional profile for unsalted butter
USDA Source: Butter, without salt