16 Complete Protein Pairings with Greek Yogurt

Summary:

• Greek yogurt is high in protein - about 22.7 grams per cup.
• However, greek yogurt provides only 2 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan.^[1]
• Greek yogurt pairs well with carrots, hedge mustard seeds, chia seeds, spirulina or pumpkin seeds to create a complete protein profile. ^[2] More greek yogurt pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Greek Yogurt (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.

A great source of protein, a single cup of greek yogurt contains 22.7 grams of protein, or about 45% of recommended daily values. ^[1]

To get the adequate amount of protein with greek yogurt alone, you will need 2.2 cups of greek yogurt (500 grams) for an average female, or 2.6 cups of greek yogurt for males. ^[4] That's about 367 calories.

Full nutritional profile for greek yogurt
USDA Source: Yogurt, Greek, plain, lowfat

Macronutrients in 1 cup (228.6g) of greek yogurt:

Greek yogurt contains abundant amounts of 2 out of the nine essential amino acids. Proportionally, greek yogurt is a little short on histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan.^[1]

To have adequate amounts of all nine essential amino acids with greek yogurt alone, you will have to eat 3.8 cups of greek yogurt (867 grams) for an average person. ^[2]

That's about 73% more greek yogurt to compensate for the lack of histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (228.6g) of greek yogurt:

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

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

Low in protein, carrot is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, which is complementary to greek yogurt.

A ratio of 2.8 tablespoons of greek yogurt (40g) and 2.6 carrots (187g) creates a complete protein profile. In fact, any ratio of more than 5:1 of carrot to greek yogurt will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Hedge mustard seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of greek yogurt.

For example, 0.4 cup of greek yogurt (95g) and 3.2 tablespoons of hedge mustard seeds (15g) make a complete amino acids profile. In fact, any ratio of more than 0.16:1 of hedge mustard seed to greek yogurt 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 histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, which is complementary to greek yogurt.

A ratio of 0.4 cup of greek yogurt (91g) and 0.5 ounce of chia seeds (14g) creates a complete protein profile. In fact, any ratio of more than 0.15:1 of chia seed to greek yogurt will be complete.

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

Spirulina is a great source of protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of greek yogurt.

For example, 0.3 cup of greek yogurt (71g) and 0.9 tablespoon of spirulina (6g) make a complete amino acids profile. In fact, any ratio of more than 0.09:1 of spirulina to greek yogurt will be complete.

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

A reasonable source of supplementary protein, pumpkin seed is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, which is complementary to greek yogurt.

A ratio of 0.4 cup of greek yogurt (82g) and 2.8 tablespoons of pumpkin seeds (11g) creates a complete protein profile. In fact, any ratio of more than 0.14:1 of pumpkin seed to greek yogurt will be complete.

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

Lotus seed is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of greek yogurt.

For example, 0.3 cup of greek yogurt (79g) and 0.6 cup of lotus seeds (18g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of lotus seed to greek yogurt will be complete.

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

A reasonable source of supplementary protein, sunflower seed is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, which is complementary to greek yogurt.

A ratio of 0.3 cup of greek yogurt (79g) and 6.9 teaspoons of sunflower seeds (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.25 to 1:20 for greek yogurt to sunflower seed by weight.

Full nutritional profile for sunflower seeds
USDA Source: Seeds, sunflower seed kernels, toasted, without salt

Cashew is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of greek yogurt.

For example, 0.4 cup of greek yogurt (85g) and 0.5 ounce of cashews (14g) make a complete amino acids profile. In fact, any ratio of more than 0.17:1 of cashew to greek yogurt will be complete.

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

A reasonable source of supplementary protein, flaxseed is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, which is complementary to greek yogurt.

A ratio of 0.3 cup of greek yogurt (64g) and 2.3 tablespoons of flaxseeds (24g) creates a complete protein profile. In fact, any ratio of more than 0.38:1 of flaxseed to greek yogurt will be complete.

Full nutritional profile for flaxseeds
USDA Source: Seeds, flaxseed

Spinach is a reasonable source of supplementary protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of greek yogurt.

For example, 0.4 cup of greek yogurt (82g) and 3.8 cups of spinach (113g) make a complete amino acids profile. In fact, any ratio of more than 1.4:1 of spinach to greek yogurt will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

A great source of protein, pistachio is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, which is complementary to greek yogurt.

A ratio of 0.3 cup of greek yogurt (74g) and 2.1 tablespoons of pistachio (16g) creates a complete protein profile. In fact, any ratio of more than 0.22:1 of pistachio to greek yogurt will be complete.

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

Dijon mustard is a great source of protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of greek yogurt.

For example, 0.3 cup of greek yogurt (60g) and 3 tablespoons of dijon mustard (18g) make a complete amino acids profile. In fact, any ratio of more than 0.3:1 of dijon mustard to greek yogurt will be complete.

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

A reasonable source of supplementary protein, sour cream is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, which is complementary to greek yogurt.

A ratio of 0.4 cup of greek yogurt (82g) and 0.5 cup of sour cream (90g) creates a complete protein profile. In fact, any ratio of more than 1.1:1 of sour cream to greek yogurt will be complete.

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

Mayonnaise is low in protein, and is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of greek yogurt.

For example, 0.4 cup of greek yogurt (85g) and 1 cup of mayonnaise (226g) make a complete amino acids profile. In fact, any ratio of more than 2.7:1 of mayonnaise to greek yogurt will be complete.

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

A reasonable source of supplementary protein, whipping cream is high in histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, which is complementary to greek yogurt.

A ratio of 0.3 cup of greek yogurt (79g) and 1.5 cups of whipping cream (91g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of whipping cream to greek yogurt 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 histidine, isoleucine, leucine, methionine, phenylalanine, threonine and tryptophan, complementing the profile of greek yogurt.

For example, 0.3 cup of greek yogurt (79g) and 1.5 cups of unsalted butter (343g) make a complete amino acids profile. In fact, any ratio of more than 4:1 of unsalted butter to greek yogurt will be complete.

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