16 Complete Protein Pairings with Okra

Summary:

• Okra contains a moderate amount of protein - about 1.9 grams per cup.
• However, okra provides only 6 of the 9 essential amino acids sufficiently - it is a little low on leucine, lysine and methionine.^[1]
• Okra pairs well with carrots, hedge mustard seeds, pumpkin seeds, crimini mushroom or chia seeds to create a complete protein profile. ^[2] More okra pairings and detailed analysis below.

• 
  Jump to:
• Summary
• Protein
• Amino Acid Profile
• Pairings with Okra (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 decent source of supplementary protein, a single cup of okra contains 1.9 grams of protein, or about 4% of recommended daily values. ^[1]

To get the adequate amount of protein with okra alone, you will need 26 cups of okra (2590 grams) for an average female, or 31 cups of okra for males. ^[4] That's about 855 calories, and a lot of okra! Supplementing okra with food higher in protein is a good idea.

Full nutritional profile for okra
USDA Source: Okra, raw

Macronutrients in 1 cup (100g) of okra:

Proportionally, okra does contain abundant amounts of 6 out of the nine essential amino acids. However, okra is a little short on leucine, lysine and methionine.^[1]

To have adequate amounts of all nine essential amino acids with okra alone, you will have to eat 41 cups of okra (4095 grams) for an average person. ^[2]

That's about 58% more okra to compensate for the lack of leucine, lysine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (100g) of okra:

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

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

Low in protein, carrot is high in leucine, lysine and methionine, which is complementary to okra.

A ratio of 1 cup of okra (100g) and 2.7 carrots (195g) creates a complete protein profile. In fact, any ratio of more than 2:1 of carrot to okra 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 leucine, lysine and methionine, complementing the profile of okra.

For example, 2.5 cups of okra (250g) 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 1:0.09 to 1:34 for okra to hedge mustard seed by weight.

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

A reasonable source of supplementary protein, pumpkin seed is high in leucine, lysine and methionine, which is complementary to okra.

A ratio of 2.5 cups of okra (250g) and 0.3 cup of pumpkin seeds (21g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:33 for okra to pumpkin seed by weight.

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

Crimini mushroom is a reasonable source of supplementary protein, and is high in leucine, lysine and methionine, complementing the profile of okra.

For example, 1.1 cups of okra (111g) and 2.1 cups of crimini mushroom (181g) make a complete amino acids profile. In fact, any ratio of more than 1.6:1 of crimini mushroom to okra will be complete.

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

A reasonable source of supplementary protein, chia seed is high in leucine, lysine and methionine, which is complementary to okra.

A ratio of 3.3 cups of okra (333g) and 0.4 ounce of chia seeds (10g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:9 for okra to chia seed by weight.

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

Dijon mustard is a great source of protein, and is high in leucine, lysine and methionine, complementing the profile of okra.

For example, 1.7 cups of okra (167g) and 4.3 tablespoons of dijon mustard (26g) make a complete amino acids profile. In fact, any ratio of more than 0.15:1 of dijon mustard to okra will be complete.

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

A reasonable source of supplementary protein, lotus seed is high in leucine, lysine and methionine, which is complementary to okra.

A ratio of 0.9 cup of okra (91g) and 1.4 cups of lotus seeds (45g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of lotus seed to okra will be complete.

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

Spirulina is a great source of protein, and is high in leucine, lysine and methionine, complementing the profile of okra.

For example, 2 cups of okra (200g) and 1.2 tablespoons of spirulina (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:22 for okra to spirulina by weight.

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

A reasonable source of supplementary protein, spinach is high in leucine, lysine and methionine, which is complementary to okra.

A ratio of 1.4 cups of okra (143g) and 6.6 cups of spinach (199g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of spinach to okra will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

Avocado is low in protein, and is high in leucine, lysine and methionine, complementing the profile of okra.

For example, 1.7 cups of okra (167g) and 2.2 avocado (293g) make a complete amino acids profile. In fact, any ratio of more than 1.8:1 of avocado to okra will be complete.

Full nutritional profile for avocado
USDA Source: Avocados, raw, California

A reasonable source of supplementary protein, poppy seed is high in leucine, lysine and methionine, which is complementary to okra.

A ratio of 3.3 cups of okra (333g) and 5.5 teaspoons of poppy seeds (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:14 for okra 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 leucine, lysine and methionine, complementing the profile of okra.

For example, 3.3 cups of okra (333g) and 0.4 cup of sour cream (85g) make a complete amino acids profile. In fact, any ratio of more than 0.26:1 of sour cream to okra will be complete.

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

Low in protein, caramel is high in leucine, lysine and methionine, which is complementary to okra.

A ratio of 3.3 cups of okra (333g) and 0.6 cup of caramel (188g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:0.04 for okra to caramel by weight.

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

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

For example, 3.3 cups of okra (333g) and 0.3 cup of yogurt (72g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.21 to 1:0.21 for okra to yogurt by weight.

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

Low in protein, mayonnaise is high in leucine, lysine and methionine, which is complementary to okra.

A ratio of 3.3 cups of okra (333g) and 0.8 cup of mayonnaise (169g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of mayonnaise to okra will be complete.

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