16 Complete Protein Pairings with Orange Juice

Summary:

• Orange juice is low in protein - about 1.7 grams per cup.
• In addition, orange juice provides only 0 of the 9 essential amino acids sufficiently - it is a little low on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.^[1]
• Orange juice pairs well with carrots, hedge mustard seeds, pumpkin seeds, chia seeds or lotus seeds to create a complete protein profile. ^[2] More orange juice pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Orange 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 orange juice contains 1.7 grams of protein, or about 3% of recommended daily values. ^[1]

To get the adequate amount of protein with orange juice alone, you will need 29 cups of orange juice (7140 grams) for an average female, or 35 cups of orange juice for males. ^[4] That's over 3210 calories, and a lot of orange juice! Pairing orange juice with a richer protein source is a good idea.

Full nutritional profile for orange juice
USDA Source: Orange juice, raw (Includes foods for USDA's Food Distribution Program)

Macronutrients in 1 cup (248g) of orange juice:

Proportionally, orange juice does contain abundant amounts of 0 out of the nine essential amino acids. However, orange juice is a little short on histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.^[1]

To have adequate amounts of all nine essential amino acids with orange juice alone, you will have to eat 116 cups of orange juice (28667 grams) for an average person. ^[2]

That's about 301% more orange juice to compensate for the lack of histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (248g) of orange juice:

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

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

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

A ratio of 0.6 cup of orange juice (138g) and 3.1 carrots (223g) creates a complete protein profile. In fact, any ratio of more than 1.6:1 of carrot to orange juice 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, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of orange juice.

For example, 2 cups of orange juice (496g) and 0.6 cup of hedge mustard seeds (43g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:44 for orange juice 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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to orange juice.

A ratio of 1.7 cups of orange juice (413g) and 0.4 cup of pumpkin seeds (28g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:41 for orange juice to pumpkin seed by weight.

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

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

For example, 1.1 cups of orange juice (276g) and 1 ounce of chia seeds (28g) make a complete amino acids profile. In fact, any ratio of more than 0.1:1 of chia seed to orange juice will be complete.

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

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

A ratio of 0.5 cup of orange juice (124g) and 1.6 cups of lotus seeds (51g) creates a complete protein profile. In fact, any ratio of more than 0.41:1 of lotus seed to orange juice 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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of orange juice.

For example, 0.9 cup of orange juice (225g) and 1.7 tablespoons of spirulina (12g) make a complete amino acids profile. In fact, any ratio of more than 0.05:1 of spirulina to orange juice will be complete.

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

A reasonable source of supplementary protein, crimini mushroom is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to orange juice.

A ratio of 2.9 tablespoons of orange juice (44g) and 2.6 cups of crimini mushroom (230g) creates a complete protein profile. In fact, any ratio of more than 5:1 of crimini mushroom to orange juice will be complete.

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

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

For example, 1 cup of orange juice (248g) and 5.3 tablespoons of dijon mustard (32g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of dijon mustard to orange juice will be complete.

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

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

A ratio of 0.9 cup of orange juice (225g) and 8.7 cups of spinach (261g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of spinach to orange juice will be complete.

Full nutritional profile for spinach
USDA Source: Spinach, raw

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

For example, 0.7 cup of orange juice (177g) and 0.3 cup of pistachio (39g) make a complete amino acids profile. In fact, any ratio of more than 0.22:1 of pistachio to orange 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, cashew is high in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to orange juice.

A ratio of 0.8 cup of orange juice (207g) and 1.5 ounces of cashews (44g) creates a complete protein profile. In fact, any ratio of more than 0.21:1 of cashew to orange juice will be complete.

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

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

For example, 3.3 cups of orange juice (827g) and 0.9 cup of sour cream (175g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of sour cream to orange juice will be complete.

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

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

A ratio of 2.5 cups of orange juice (620g) and 2.2 cups of mayonnaise (489g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of mayonnaise to orange 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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, complementing the profile of orange juice.

For example, 2.5 cups of orange juice (620g) and 3 cups of whipping cream (178g) make a complete amino acids profile. In fact, any ratio of more than 0.29:1 of whipping cream to orange 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 histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine, which is complementary to orange juice.

A ratio of 3.3 cups of orange juice (827g) and 0.8 cup of milk (200g) creates a complete protein profile. In fact, any ratio of more than 0.24:1 of milk to orange juice will be complete.

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