16 Complete Protein Pairings with Grape Juice

Summary:

• Grape juice is low in protein - about 0.9 grams per cup.
• In addition, grape juice provides only 3 of the 9 essential amino acids sufficiently - it is a little low on isoleucine, leucine, lysine, methionine and valine it contains no tryptophan.^[1]
• Grape juice pairs well with carrots, pumpkin seeds, hedge mustard seeds, chia seeds or spirulina to create a complete protein profile. ^[2] More grape juice pairings and detailed analysis below.

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• Summary
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• Pairings with Grape Juice (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 grape juice contains 0.9 grams of protein, or about 2% of recommended daily values. ^[1]

To get the adequate amount of protein with grape juice alone, you will need 53 cups of grape juice (13510 grams) for an average female, or 64 cups of grape juice for males. ^[4] That's over 8110 calories, and a lot of grape juice! Pairing grape juice with a richer protein source is a good idea.

Full nutritional profile for grape juice
USDA Source: Grape juice, canned or bottled, unsweetened, without added ascorbic acid

Macronutrients in 1 cup (253g) of grape juice:

Proportionally, grape juice does contain abundant amounts of 3 out of the nine essential amino acids. However, grape juice is a little short on isoleucine, leucine, lysine, methionine and valine and it does not contain any tryptophan.^[1]

The amount of each essential amino acid in 1 cup (253g) of grape juice:

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

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

Low in protein, carrot is high in tryptophan, isoleucine, leucine, lysine, methionine and valine, which is complementary to grape juice.

A ratio of 0.8 cup of grape juice (211g) and 2.8 carrots (205g) creates a complete protein profile. In fact, any ratio of more than 1:1 of carrot to grape juice 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, isoleucine, leucine, lysine, methionine and valine, complementing the profile of grape juice.

For example, 2.5 cups of grape juice (633g) and 0.4 cup of pumpkin seeds (26g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:16 for grape juice to pumpkin seed by weight.

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

A reasonable source of supplementary protein, hedge mustard seed is high in tryptophan, isoleucine, leucine, lysine, methionine and valine, which is complementary to grape juice.

A ratio of 3.3 cups of grape juice (843g) and 0.5 cup of hedge mustard seeds (36g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:13 for grape juice to hedge mustard seed by weight.

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

Chia seed is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine and valine, complementing the profile of grape juice.

For example, 3.3 cups of grape juice (843g) and 0.9 ounce of chia seeds (25g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:9 for grape juice to chia seed by weight.

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

A great source of protein, spirulina is high in tryptophan, isoleucine, leucine, lysine, methionine and valine, which is complementary to grape juice.

A ratio of 2 cups of grape juice (506g) and 1.6 tablespoons of spirulina (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:11 for grape juice to spirulina by weight.

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

Crimini mushroom is a reasonable source of supplementary protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine and valine, complementing the profile of grape juice.

For example, 0.5 cup of grape juice (127g) and 2.6 cups of crimini mushroom (228g) make a complete amino acids profile. In fact, any ratio of more than 1.8:1 of crimini mushroom to grape juice will be complete.

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

A reasonable source of supplementary protein, lotus seed is high in tryptophan, isoleucine, leucine, lysine, methionine and valine, which is complementary to grape juice.

A ratio of 0.8 cup of grape juice (211g) and 1.6 cups of lotus seeds (52g) creates a complete protein profile. In fact, any ratio of more than 0.25:1 of lotus seed to grape juice 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, isoleucine, leucine, lysine, methionine and valine, complementing the profile of grape juice.

For example, 1.7 cups of grape juice (422g) and 5.4 tablespoons of dijon mustard (32g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:46 for grape juice to dijon mustard by weight.

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

A reasonable source of supplementary protein, spinach is high in tryptophan, isoleucine, leucine, lysine, methionine and valine, which is complementary to grape juice.

A ratio of 1.4 cups of grape juice (361g) and 8.4 cups of spinach (251g) creates a complete protein profile. In fact, any ratio of more than 0.7:1 of spinach to grape juice will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Pistachio is a great source of protein, and is high in tryptophan, isoleucine, leucine, lysine, methionine and valine, complementing the profile of grape juice.

For example, 1.1 cups of grape juice (281g) and 0.3 cup of pistachio (37g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of pistachio to grape juice will be complete.

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

A reasonable source of supplementary protein, poppy seed is high in tryptophan, isoleucine, leucine, lysine, methionine and valine, which is complementary to grape juice.

A ratio of 3.3 cups of grape juice (843g) and 0.3 cup of poppy seeds (40g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:14 for grape juice to poppy seed by weight.

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, isoleucine, leucine, lysine, methionine and valine, complementing the profile of grape juice.

For example, 5 cups of grape juice (1265g) and 0.8 cup of sour cream (161g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:25 for grape juice to sour cream by weight.

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

Low in protein, mayonnaise is high in tryptophan, isoleucine, leucine, lysine, methionine and valine, which is complementary to grape juice.

A ratio of 5 cups of grape juice (1265g) and 1.5 cups of mayonnaise (327g) creates a complete protein profile. In fact, any ratio of more than 0.26:1 of mayonnaise to grape juice 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, isoleucine, leucine, lysine, methionine and valine, complementing the profile of grape juice.

For example, 3.3 cups of grape juice (843g) and 2.4 cups of whipping cream (146g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of whipping cream to grape juice 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, isoleucine, leucine, lysine, methionine and valine, which is complementary to grape juice.

A ratio of 3.3 cups of grape juice (843g) and 0.5 cup of milk (122g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:43 for grape juice to milk by weight.

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