16 Complete Protein Pairings with Goji Berry

Summary:

• Goji berry is low in protein - about 0.8 grams per tbsp.
• In addition, goji berry provides only 1 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine it contains no tryptophan.^[1]
• Goji berry pairs well with carrots, pumpkin seeds, chia seeds, hedge mustard seeds or lotus seeds to create a complete protein profile. ^[2] More goji berry pairings and detailed analysis below.

• 
  Jump to:
• Summary
• Protein
• Amino Acid Profile
• Pairings with Goji Berry (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 tablespoon of goji berry contains 0.8 grams of protein, or about 2% of recommended daily values. ^[1]

To get the adequate amount of protein with goji berry alone, you will need 63 tablespoons of goji berry (351 grams) for an average female, or 75 tablespoons of goji berry for males. ^[4] That's over 1220 calories. Pairing goji berry with a richer protein source is a good idea.

Full nutritional profile for goji berry
USDA Source: Goji berries, dried

Macronutrients in 1 tbsp (5.6g) of goji berry:

Proportionally, goji berry does contain abundant amounts of 1 out of the nine essential amino acids. However, goji berry is a little short on histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine and it does not contain any tryptophan.^[1]

The amount of each essential amino acid in 1 tbsp (5.6g) of goji berry:

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

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

Low in protein, carrot is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to goji berry.

A ratio of 1.3 tablespoons of goji berry (7g) and 2.7 carrots (195g) creates a complete protein profile. In fact, any ratio of more than 28:1 of carrot to goji berry will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of goji berry.

For example, 3.3 tablespoons of goji berry (19g) and 0.3 cup of pumpkin seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 1.2:1 of pumpkin seed to goji berry will be complete.

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

A reasonable source of supplementary protein, chia seed is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to goji berry.

A ratio of 2.5 tablespoons of goji berry (14g) and 0.9 ounce of chia seeds (26g) creates a complete protein profile. In fact, any ratio of more than 1.8:1 of chia seed to goji berry will be complete.

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

Hedge mustard seed is a reasonable source of supplementary protein, and is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of goji berry.

For example, 5 tablespoons of goji berry (28g) and 0.6 cup of hedge mustard seeds (44g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of hedge mustard seed to goji berry will be complete.

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

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

A ratio of 1.3 tablespoons of goji berry (7g) and 1.6 cups of lotus seeds (50g) creates a complete protein profile. In fact, any ratio of more than 7:1 of lotus seed to goji berry will be complete.

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

Dijon mustard is a great source of protein, and is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of goji berry.

For example, 2.5 tablespoons of goji berry (14g) and 5.1 tablespoons of dijon mustard (31g) make a complete amino acids profile. In fact, any ratio of more than 2.2:1 of dijon mustard to goji berry will be complete.

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

A great source of protein, spirulina is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to goji berry.

A ratio of 2 tablespoons of goji berry (11g) and 1.5 tablespoons of spirulina (11g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of spirulina to goji berry will be complete.

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

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

For example, 1.7 tablespoons of goji berry (9g) and 0.3 cup of pistachio (35g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of pistachio to goji berry 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 tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to goji berry.

A ratio of 2 tablespoons of goji berry (11g) and 1.5 ounces of cashews (43g) creates a complete protein profile. In fact, any ratio of more than 4:1 of cashew to goji berry will be complete.

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

Spinach is a reasonable source of supplementary protein, and is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of goji berry.

For example, 2 tablespoons of goji berry (11g) and 7.4 cups of spinach (223g) make a complete amino acids profile. In fact, any ratio of more than 20:1 of spinach to goji berry will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

A reasonable source of supplementary protein, poppy seed is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to goji berry.

A ratio of 2.5 tablespoons of goji berry (14g) and 0.3 cup of poppy seeds (41g) creates a complete protein profile. In fact, any ratio of more than 2.9:1 of poppy seed to goji berry will be complete.

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

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

For example, 5 tablespoons of goji berry (28g) and 0.5 cup of sour cream (102g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of sour cream to goji berry will be complete.

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

Low in protein, mayonnaise is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to goji berry.

A ratio of 5 tablespoons of goji berry (28g) and 1.8 cups of mayonnaise (401g) creates a complete protein profile. In fact, any ratio of more than 14:1 of mayonnaise to goji berry will be complete.

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

Whipping cream is a reasonable source of supplementary protein, and is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, complementing the profile of goji berry.

For example, 5 tablespoons of goji berry (28g) and 2.3 cups of whipping cream (139g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of whipping cream to goji berry will be complete.

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

A reasonable source of supplementary protein, milk is high in tryptophan, histidine, isoleucine, leucine, lysine, methionine, phenylalanine and valine, which is complementary to goji berry.

A ratio of 5 tablespoons of goji berry (28g) and 0.5 cup of milk (116g) creates a complete protein profile. In fact, any ratio of more than 4:1 of milk to goji berry will be complete.

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