16 Complete Protein Pairings with Heavy Cream

Summary:

• Heavy cream is low in protein - about 3.4 grams per cup.
• In addition, heavy cream provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.^[1]
• Heavy cream pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. ^[2] More heavy cream pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Heavy Cream (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 heavy cream contains 3.4 grams of protein, or about 7% of recommended daily values. ^[1]

To get the adequate amount of protein with heavy cream alone, you will need 15 cups of heavy cream (1760 grams) for an average female, or 18 cups of heavy cream for males. ^[4] That's over 5990 calories, and a lot of heavy cream! Pairing heavy cream with a richer protein source is a good idea.

Full nutritional profile for heavy cream
USDA Source: Cream, fluid, heavy whipping

Macronutrients in 1 cup (120g) of heavy cream:

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

To have adequate amounts of all nine essential amino acids with heavy cream alone, you will have to eat 11 cups of heavy cream (1379 grams) for an average person. ^[2]

That's about 22% more heavy cream to compensate for the lack of lysine, compared to the protein requirement alone.

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

1. Cauliflower
2. Carrots
3. Watermelon
4. Crimini Mushroom
5. Cranberry
6. Nutritional Yeast
7. Mango
8. Pumpkin Seeds
9. Dijon Mustard
10. Yellow Mustard
11. Black Beans
12. Kidney Beans

1. Sour Cream
2. Caramel
3. Yogurt
4. Milk

Low in protein, cauliflower is high in lysine, which is complementary to heavy cream.

A ratio of 1.4 cups of heavy cream (171g) and 5 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.01 for heavy cream to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Carrot is low in protein, and is high in lysine, complementing the profile of heavy cream.

For example, 1.4 cups of heavy cream (171g) and 0.2 carrot (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:45 for heavy cream to carrot by weight.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Low in protein, watermelon is high in lysine, which is complementary to heavy cream.

A ratio of 1.4 cups of heavy cream (171g) and 2 tablespoons of watermelon (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:0.22 for heavy cream to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

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

For example, 1.4 cups of heavy cream (171g) and 0.9 tablespoon of crimini mushroom (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:19 for heavy cream to crimini mushroom by weight.

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

Low in protein, cranberry is high in lysine, which is complementary to heavy cream.

A ratio of 1.4 cups of heavy cream (171g) and 0.3 cup of cranberry (36g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.21 to 1:0.8 for heavy cream to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

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

For example, 1.4 cups of heavy cream (171g) and 0.1 teaspoon of nutritional yeast (0g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0 to 1:0.01 for heavy cream to nutritional yeast by weight.

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

Low in protein, mango is high in lysine, which is complementary to heavy cream.

A ratio of 1.4 cups of heavy cream (171g) and 0.1 mango (23g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.13 for heavy cream to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of heavy cream.

For example, 1.4 cups of heavy cream (171g) and 0.9 teaspoon of pumpkin seeds (1g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:5 for heavy cream to pumpkin seed by weight.

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

A great source of protein, dijon mustard is high in lysine, which is complementary to heavy cream.

A ratio of 1.4 cups of heavy cream (171g) and 0.5 teaspoon of dijon mustard (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:4 for heavy cream to dijon mustard by weight.

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

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of heavy cream.

For example, 1.4 cups of heavy cream (171g) and 0.5 tablespoon of yellow mustard (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:0.8 for heavy cream to yellow mustard by weight.

Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow

A reasonable source of supplementary protein, black bean is high in lysine, which is complementary to heavy cream.

A ratio of 1.4 cups of heavy cream (171g) and 0.9 teaspoon of black beans (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.01 for heavy cream to black bean by weight.

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

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of heavy cream.

For example, 1.4 cups of heavy cream (171g) and 1 teaspoon of kidney beans (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.01 for heavy cream 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

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

A ratio of 1.4 cups of heavy cream (171g) and 1 teaspoon of sour cream (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:16 for heavy cream to sour cream by weight.

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

Caramel is low in protein, and is high in lysine, complementing the profile of heavy cream.

For example, 1.4 cups of heavy cream (171g) and 1.5 teaspoons of caramel (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.11 for heavy cream to caramel by weight.

Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to heavy cream.

A ratio of 1.4 cups of heavy cream (171g) and 0.8 teaspoon of yogurt (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.6 for heavy cream to yogurt by weight.

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

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

For example, 1.4 cups of heavy cream (171g) and 1 teaspoon of milk (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:21 for heavy cream to milk by weight.

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