16 Complete Protein Pairings with Cranberry

Summary:

  • Cranberry is low in protein - about 0.5 grams per cup.
  • In addition, cranberry provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Cranberry pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More cranberry pairings and detailed analysis below.

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.

World Health Organization [2], National Academy Press [3]

We analyzed the amino acid composition of cranberry, and found both vegan and vegetarian pairings with cranberry that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!

Details on how we calculate complete protein profiles.

image of cranberry source

Amount of Protein in Cranberry

Relatively low in protein, a single cup of cranberry contains 0.5 grams of protein, or about 1% of recommended daily values. [1]

To get the adequate amount of protein with cranberry alone, you will need 99 cups of cranberry (10870 grams) for an average female, or 119 cups of cranberry for males. [4] That's over 5000 calories, and a lot of cranberry! Pairing cranberry with a richer protein source is a good idea.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Macronutrients in 1 cup (110g) of cranberry:

% of RDV Amount
Calories
2.5% 51 kCal
Carbohydrates
0% -
Total fat
0.2% 0.1 grams
Protein
1% 0.5 grams

Essential Amino Acids in Cranberry

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

To have adequate amounts of all nine essential amino acids with cranberry alone, you will have to eat 261 cups of cranberry (28667 grams) for an average person. [2]

That's about 164% more cranberry to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (110g) of cranberry:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
1% 0.506g
Histidine
3.1% 0.02g
Isoleucine
4.2% 0.036g
Leucine
3.1% 0.058g
Lysine
2.5% 0.043g
Methionine
0.4% 0.003g
Phenylalanine
2.7% 0.04g
Threonine
3.4% 0.031g
Tryptophan
1.3% 0.003g
Valine
4.6% 0.05g

More Complete Protein with Cranberry

Top vegan pairings with cranberry include:
  1. Brazil Nut
  2. Pili Nut
  3. Chia Seeds
  4. Sesame Seeds
  5. Wild Rice
  6. Hemp Seeds
  7. Poppy Seeds
  8. Hedge Mustard Seeds
  9. Nori
  10. Chestnut
  11. White Rice
  12. Pumpkin Seeds
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with cranberry. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Egg
  4. Yogurt

Vegan 1. Brazil Nut and Cranberry


image of brazil nut
image of cranberry

A reasonable source of supplementary protein, brazil nut is high in methionine, which is complementary to cranberry.

A ratio of 10 cups of cranberry (1100g) and 0.7 tablespoon of brazil nut (5g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0 to 1:0 for cranberry to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Table of amino acids of 10 cup cranberry and 0.7 tbsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
11.7% 5.8g
Histidine
34.9% 0.22g
Isoleucine
45.5% 0.39g
Leucine
34.3% 0.65g
Lysine
26.6% 0.46g
Methionine
10.9% 0.09g
Phenylalanine
28.9% 0.43g
Threonine
36.4% 0.33g
Tryptophan
15.5% 0.04g
Valine
49.6% 0.54g

Vegan 2. Pili Nut and Cranberry


image of pili nut
image of cranberry

Pili nut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of cranberry.

For example, 5 cups of cranberry (550g) and 1.5 tablespoons of pili nut (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for cranberry to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Table of amino acids of 5 cup cranberry and 1.5 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
7.4% 3.7g
Histidine
20.1% 0.13g
Isoleucine
27.2% 0.23g
Leucine
20.5% 0.39g
Lysine
14.9% 0.25g
Methionine
6.9% 0.06g
Phenylalanine
16.9% 0.25g
Threonine
22% 0.2g
Tryptophan
14.3% 0.04g
Valine
30% 0.32g

Vegan 3. Chia Seeds and Cranberry


image of chia seeds
image of cranberry

A reasonable source of supplementary protein, chia seed is high in methionine, which is complementary to cranberry.

A ratio of 5 cups of cranberry (550g) and 0.3 ounce of chia seeds (7g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:2.7 for cranberry to chia seed by weight.

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

Table of amino acids of 5 cup cranberry and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
7.5% 3.8g
Histidine
22% 0.14g
Isoleucine
28.1% 0.24g
Leucine
20.8% 0.39g
Lysine
16.8% 0.29g
Methionine
7% 0.06g
Phenylalanine
18.4% 0.27g
Threonine
23% 0.21g
Tryptophan
18.9% 0.05g
Valine
29.5% 0.32g

Vegan 4. Sesame Seeds and Cranberry


image of sesame seeds
image of cranberry

Sesame seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of cranberry.

For example, 5 cups of cranberry (550g) and 0.9 tablespoon of sesame seeds (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for cranberry to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

Table of amino acids of 5 cup cranberry and 0.9 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
7.9% 4g
Histidine
22.4% 0.14g
Isoleucine
28.2% 0.24g
Leucine
21.2% 0.4g
Lysine
15.2% 0.26g
Methionine
7.4% 0.06g
Phenylalanine
18.4% 0.27g
Threonine
23.7% 0.21g
Tryptophan
18.3% 0.05g
Valine
30.3% 0.33g

Vegan 5. Wild Rice and Cranberry


image of wild rice
image of cranberry

A reasonable source of supplementary protein, wild rice is high in methionine, which is complementary to cranberry.

A ratio of 5 cups of cranberry (550g) and 0.3 cup of wild rice (44g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.02 for cranberry to wild rice by weight.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Table of amino acids of 5 cup cranberry and 0.3 cup wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
8.6% 4.3g
Histidine
23% 0.14g
Isoleucine
29.7% 0.26g
Leucine
21.8% 0.41g
Lysine
16.9% 0.29g
Methionine
8% 0.07g
Phenylalanine
19% 0.28g
Threonine
23.3% 0.21g
Tryptophan
14.6% 0.04g
Valine
32.4% 0.35g

Vegan 6. Hemp Seeds and Cranberry


image of hemp seeds
image of cranberry

Hemp seed is a great source of protein, and is high in methionine, complementing the profile of cranberry.

For example, 5 cups of cranberry (550g) and 0.6 tablespoon of hemp seeds (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for cranberry to hemp seed by weight.

Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled

Table of amino acids of 5 cup cranberry and 0.6 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
8.6% 4.3g
Histidine
24.4% 0.15g
Isoleucine
29.5% 0.25g
Leucine
21.9% 0.41g
Lysine
16.8% 0.29g
Methionine
8% 0.07g
Phenylalanine
18.8% 0.28g
Threonine
25.1% 0.23g
Tryptophan
14.4% 0.04g
Valine
32.2% 0.35g

Vegan 7. Poppy Seeds and Cranberry


image of poppy seeds
image of cranberry

A reasonable source of supplementary protein, poppy seed is high in methionine, which is complementary to cranberry.

A ratio of 5 cups of cranberry (550g) and 4 teaspoons of poppy seeds (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:4 for cranberry to poppy seed by weight.

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

Table of amino acids of 5 cup cranberry and 4 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
9.1% 4.6g
Histidine
24.2% 0.15g
Isoleucine
31.9% 0.27g
Leucine
23.3% 0.44g
Lysine
18.8% 0.32g
Methionine
8.5% 0.07g
Phenylalanine
19% 0.28g
Threonine
25.7% 0.23g
Tryptophan
14.3% 0.04g
Valine
34.4% 0.37g

Vegan 8. Hedge Mustard Seeds and Cranberry


image of hedge mustard seeds
image of cranberry

Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of cranberry.

For example, 5 cups of cranberry (550g) and 0.3 cup of hedge mustard seeds (21g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:8 for cranberry to hedge mustard seed by weight.

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

Table of amino acids of 5 cup cranberry and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
10.1% 5.1g
Histidine
26.4% 0.17g
Isoleucine
36.8% 0.32g
Leucine
29% 0.55g
Lysine
22.3% 0.38g
Methionine
9.4% 0.08g
Phenylalanine
21.4% 0.32g
Threonine
33% 0.3g
Tryptophan
27.6% 0.07g
Valine
36.5% 0.39g

Vegan 9. Nori and Cranberry


image of nori
image of cranberry

A reasonable source of supplementary protein, nori is high in methionine, which is complementary to cranberry.

A ratio of 5 cups of cranberry (550g) and 17.8 sheets of nori (46g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.33 for cranberry to nori by weight.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

Table of amino acids of 5 cup cranberry and 17.8 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
10.4% 5.2g
Histidine
26% 0.16g
Isoleucine
35.1% 0.3g
Leucine
27.7% 0.52g
Lysine
18.6% 0.32g
Methionine
9.7% 0.08g
Phenylalanine
21.8% 0.32g
Threonine
29% 0.26g
Tryptophan
14% 0.04g
Valine
40.2% 0.43g

Vegan 10. Chestnut and Cranberry


image of chestnut
image of cranberry

Chestnut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of cranberry.

For example, 5 cups of cranberry (550g) and 0.7 cup of chestnut (99g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.18 to 1:36 for cranberry to chestnut by weight.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

Table of amino acids of 5 cup cranberry and 0.7 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
11.4% 5.7g
Histidine
29.6% 0.19g
Isoleucine
35.5% 0.31g
Leucine
25.3% 0.48g
Lysine
23.5% 0.4g
Methionine
10.6% 0.09g
Phenylalanine
22.2% 0.33g
Threonine
29.6% 0.27g
Tryptophan
19.7% 0.05g
Valine
39.3% 0.42g

Vegan 11. White Rice and Cranberry


image of white rice
image of cranberry

A reasonable source of supplementary protein, white rice is high in methionine, which is complementary to cranberry.

A ratio of 5 cups of cranberry (550g) and 0.7 cup of white rice (136g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.25 to 1:0.03 for cranberry to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

Table of amino acids of 5 cup cranberry and 0.7 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
11.5% 5.8g
Histidine
27.8% 0.17g
Isoleucine
37.4% 0.32g
Leucine
29.6% 0.56g
Lysine
19.4% 0.33g
Methionine
10.7% 0.09g
Phenylalanine
24.9% 0.37g
Threonine
29.9% 0.27g
Tryptophan
21% 0.05g
Valine
41.1% 0.44g

Vegan 12. Pumpkin Seeds and Cranberry


image of pumpkin seeds
image of cranberry

Pumpkin seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of cranberry.

For example, 3.3 cups of cranberry (367g) and 3.3 tablespoons of pumpkin seeds (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:11 for cranberry to pumpkin seed by weight.

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

Table of amino acids of 3.3 cup cranberry and 3.3 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
8.3% 4.2g
Histidine
21.4% 0.14g
Isoleucine
28.9% 0.25g
Leucine
21.4% 0.4g
Lysine
19.2% 0.33g
Methionine
7.8% 0.07g
Phenylalanine
17.2% 0.26g
Threonine
21.6% 0.19g
Tryptophan
21% 0.05g
Valine
33.8% 0.36g

Vegetarian 13. Mayonnaise and Cranberry


image of mayonnaise
image of cranberry

Low in protein, mayonnaise is high in methionine, which is complementary to cranberry.

A ratio of 5 cups of cranberry (550g) and 0.6 cup of mayonnaise (123g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.22 to 1:45 for cranberry to mayonnaise by weight.

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

Table of amino acids of 5 cup cranberry and 0.6 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
7.4% 3.7g
Histidine
20.8% 0.13g
Isoleucine
30.4% 0.26g
Leucine
21.6% 0.41g
Lysine
17.7% 0.3g
Methionine
6.9% 0.06g
Phenylalanine
18% 0.27g
Threonine
24.6% 0.22g
Tryptophan
14.4% 0.04g
Valine
31.4% 0.34g

Vegetarian 14. Sour Cream and Cranberry


image of sour cream
image of cranberry

Sour cream is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of cranberry.

For example, 5 cups of cranberry (550g) and 0.3 cup of sour cream (62g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:23 for cranberry to sour cream by weight.

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

Table of amino acids of 5 cup cranberry and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
8.1% 4g
Histidine
24.8% 0.16g
Isoleucine
32.9% 0.28g
Leucine
26% 0.49g
Lysine
22.5% 0.39g
Methionine
7.6% 0.06g
Phenylalanine
19.8% 0.3g
Threonine
26.9% 0.24g
Tryptophan
16.4% 0.04g
Valine
34.1% 0.37g

Vegetarian 15. Egg and Cranberry


image of egg
image of cranberry

A reasonable source of supplementary protein, egg is high in methionine, which is complementary to cranberry.

A ratio of 5 cups of cranberry (550g) and 0.3 egg (13g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:5 for cranberry to egg by weight.

Full nutritional profile for egg
USDA Source: Egg, whole, raw, fresh

Table of amino acids of 5 cup cranberry and 0.3 large egg :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
8.4% 4.2g
Histidine
22.3% 0.14g
Isoleucine
31.6% 0.27g
Leucine
23.2% 0.44g
Lysine
19.7% 0.34g
Methionine
7.9% 0.07g
Phenylalanine
19.4% 0.29g
Threonine
25.4% 0.23g
Tryptophan
15% 0.04g
Valine
33.6% 0.36g

Vegetarian 16. Yogurt and Cranberry


image of yogurt
image of cranberry

Yogurt is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of cranberry.

For example, 5 cups of cranberry (550g) and 3.4 tablespoons of yogurt (52g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:0 for cranberry to yogurt by weight.

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

Table of amino acids of 5 cup cranberry and 3.4 tbsp yogurt :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
8.7% 4.3g
Histidine
22.8% 0.14g
Isoleucine
32.6% 0.28g
Leucine
25.1% 0.47g
Lysine
22% 0.38g
Methionine
8.1% 0.07g
Phenylalanine
19.9% 0.3g
Threonine
25.3% 0.23g
Tryptophan
10.4% 0.03g
Valine
36.8% 0.4g


Complete Protein Pairings

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