16 Complete Protein Pairings with Yellow Corn

Summary:

• Yellow corn is low in protein - about 3 grams per ear.
• In addition, yellow corn provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.^[1]
• Yellow corn pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. ^[2] More yellow corn pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Yellow Corn (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 ear of yellow corn contains 3 grams of protein, or about 6% of recommended daily values. ^[1]

To get the adequate amount of protein with yellow corn alone, you will need 16 ears of yellow corn (1470 grams) for an average female, or 20 ears of yellow corn for males. ^[4] That's over 1410 calories, and a lot of yellow corn! Pairing yellow corn with a richer protein source is a good idea.

Full nutritional profile for yellow corn
USDA Source: Corn, sweet, yellow, cooked, boiled, drained, without salt

Macronutrients in 1 ear (89g) of yellow corn:

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

To have adequate amounts of all nine essential amino acids with yellow corn alone, you will have to eat 14 ears of yellow corn (1246 grams) for an average person. ^[2]

That's about 15% more yellow corn to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 ear (89g) of yellow corn:

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 yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 21.4 grams of cauliflower creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.01 for yellow corn 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 yellow corn.

For example, 2.5 ears of yellow corn (223g) and 0.7 carrot (47g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of carrot to yellow corn will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Low in protein, watermelon is high in lysine, which is complementary to yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 0.5 cup of watermelon (81g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.36 to 1:0.32 for yellow corn 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 yellow corn.

For example, 2.5 ears of yellow corn (223g) and 3.7 tablespoons of crimini mushroom (20g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:36 for yellow corn 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 yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 1.4 cups of cranberry (153g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:0.7 for yellow corn 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 yellow corn.

For example, 2.5 ears of yellow corn (223g) and 0.5 teaspoon of nutritional yeast (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.01 for yellow corn 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 yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 0.3 mango (96g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.43 to 1:0.13 for yellow corn 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 yellow corn.

For example, 2.5 ears of yellow corn (223g) and 1.3 tablespoons of pumpkin seeds (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:9 for yellow corn 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 yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 0.7 tablespoon of dijon mustard (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:7 for yellow corn 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 yellow corn.

For example, 2.5 ears of yellow corn (223g) and 1.9 tablespoons of yellow mustard (29g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.06 for yellow corn 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 yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 1.2 tablespoons of black beans (19g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.01 for yellow corn 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 yellow corn.

For example, 2.5 ears of yellow corn (223g) and 1.4 tablespoons of kidney beans (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:0.01 for yellow corn 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 yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 1.4 tablespoons of sour cream (17g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:30 for yellow corn 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 yellow corn.

For example, 2.5 ears of yellow corn (223g) and 2.2 tablespoons of caramel (45g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.2 to 1:0.01 for yellow corn 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 yellow corn.

A ratio of 2.5 ears of yellow corn (223g) and 1.2 tablespoons of yogurt (18g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:0.04 for yellow corn 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 yellow corn.

For example, 2.5 ears of yellow corn (223g) and 1.4 tablespoons of milk (22g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:39 for yellow corn to milk by weight.

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