Summary:
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 kidney beans contains 12.8 grams of protein, or about 26% of recommended daily values. [1]
To get the adequate amount of protein with kidney beans alone, you will need 3.9 cups of kidney beans (620 grams) for an average female, or 4.7 cups of kidney beans for males. [4] That's about 745 calories.
Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water
Macronutrients in 1 cup (158g) of kidney beans:
% of RDV | Amount | ||
Calories |
|
9.6% | 191 kCal |
Carbohydrates |
|
0% | - |
Total fat |
|
2.3% | 1.5 grams |
Protein |
|
25.7% | 12.8 grams |
Kidney bean contains abundant amounts of 8 out of the nine essential amino acids. Proportionally, kidney bean is a little short on methionine.[1]
To have adequate amounts of all nine essential amino acids with kidney bean alone, you will have to eat 5.1 cups of kidney beans (811 grams) for an average person. [2]
That's about 31% more kidney bean to compensate for the lack of methionine, compared to the protein requirement alone.
The amount of each essential amino acid in 1 cup (158g) of kidney beans:
Amino Acid | % of RDV [2] | Amount [1] |
Complete / Adequate |
|
Protein |
|
25.7% | 12.83g | |
Histidine |
|
55.9% | 0.352g | |
Isoleucine |
|
70.5% | 0.607g | |
Leucine |
|
57.6% | 1.089g | |
Lysine |
|
52.5% | 0.897g | |
Methionine |
|
19.5% | 0.167g | |
Phenylalanine |
|
50.8% | 0.757g | |
Threonine |
|
52.3% | 0.471g | |
Tryptophan |
|
58.9% | 0.153g | |
Valine |
|
68.5% | 0.739g |
A reasonable source of supplementary protein, brazil nut is high in methionine, which is complementary to kidney bean.
A ratio of 0.7 cup of kidney beans (105g) and 1 teaspoon of brazil nut (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.06 for kidney bean to brazil nut by weight.
Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched
Amino Acid | % of RDV [2] | Amount [5] |
Complete / Adequate |
|
Protein |
|
17.9% | 9g | |
Histidine |
|
39.1% | 0.25g | |
Isoleucine |
|
48.7% | 0.42g | |
Leucine |
|
40.2% | 0.76g | |
Lysine |
|
35.8% | 0.61g | |
Methionine |
|
16.7% | 0.14g | |
Phenylalanine |
|
35.1% | 0.52g | |
Threonine |
|
36% | 0.32g | |
Tryptophan |
|
40.8% | 0.11g | |
Valine |
|
47.6% | 0.51g |
Pili nut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of kidney bean.
For example, 0.6 cup of kidney beans (93g) and 1.3 tablespoons of pili nut (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.11 to 1:0.42 for kidney bean to pili nut by weight.
Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried
Amino Acid | % of RDV [2] | Amount [6] |
Complete / Adequate |
|
Protein |
|
17.3% | 8.6g | |
Histidine |
|
37% | 0.23g | |
Isoleucine |
|
47.2% | 0.41g | |
Leucine |
|
38.6% | 0.73g | |
Lysine |
|
33.1% | 0.57g | |
Methionine |
|
16.1% | 0.14g | |
Phenylalanine |
|
33.2% | 0.5g | |
Threonine |
|
35.3% | 0.32g | |
Tryptophan |
|
42% | 0.11g | |
Valine |
|
46.8% | 0.51g |
A reasonable source of supplementary protein, chia seed is high in methionine, which is complementary to kidney bean.
A ratio of 0.6 cup of kidney beans (93g) and 0.2 ounce of chia seeds (7g) creates a complete protein profile. In fact, any ratio of more than 0.07:1 of chia seed to kidney bean will be complete.
Full nutritional profile for chia seeds
USDA Source: Seeds, chia seeds, dried
Amino Acid | % of RDV [2] | Amount [7] |
Complete / Adequate |
|
Protein |
|
17.4% | 8.7g | |
Histidine |
|
38.7% | 0.24g | |
Isoleucine |
|
47.9% | 0.41g | |
Leucine |
|
38.9% | 0.74g | |
Lysine |
|
34.8% | 0.6g | |
Methionine |
|
16.2% | 0.14g | |
Phenylalanine |
|
34.6% | 0.52g | |
Threonine |
|
36.2% | 0.33g | |
Tryptophan |
|
46.3% | 0.12g | |
Valine |
|
46.4% | 0.5g |
Sesame seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of kidney bean.
For example, 0.6 cup of kidney beans (93g) and 0.8 tablespoon of sesame seeds (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.08 to 1:2.2 for kidney bean to sesame seed by weight.
Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted
Amino Acid | % of RDV [2] | Amount [8] |
Complete / Adequate |
|
Protein |
|
17.7% | 8.9g | |
Histidine |
|
39.1% | 0.25g | |
Isoleucine |
|
48.1% | 0.41g | |
Leucine |
|
39.2% | 0.74g | |
Lysine |
|
33.4% | 0.57g | |
Methionine |
|
16.5% | 0.14g | |
Phenylalanine |
|
34.6% | 0.52g | |
Threonine |
|
36.9% | 0.33g | |
Tryptophan |
|
45.8% | 0.12g | |
Valine |
|
47.1% | 0.51g |
A reasonable source of supplementary protein, wild rice is high in methionine, which is complementary to kidney bean.
A ratio of 0.6 cup of kidney beans (93g) and 4 tablespoons of wild rice (41g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.44 to 1:15 for kidney bean to wild rice by weight.
Full nutritional profile for wild rice
USDA Source: Wild rice, cooked
Amino Acid | % of RDV [2] | Amount [9] |
Complete / Adequate |
|
Protein |
|
18.3% | 9.2g | |
Histidine |
|
39.6% | 0.25g | |
Isoleucine |
|
49.4% | 0.43g | |
Leucine |
|
39.8% | 0.75g | |
Lysine |
|
34.9% | 0.6g | |
Methionine |
|
17.1% | 0.15g | |
Phenylalanine |
|
35.2% | 0.52g | |
Threonine |
|
36.5% | 0.33g | |
Tryptophan |
|
42.4% | 0.11g | |
Valine |
|
49% | 0.53g |
Hemp seed is a great source of protein, and is high in methionine, complementing the profile of kidney bean.
For example, 0.6 cup of kidney beans (93g) and 0.5 tablespoon of hemp seeds (5g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:2.1 for kidney bean to hemp seed by weight.
Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled
Amino Acid | % of RDV [2] | Amount [10] |
Complete / Adequate |
|
Protein |
|
18.4% | 9.2g | |
Histidine |
|
40.9% | 0.26g | |
Isoleucine |
|
49.3% | 0.42g | |
Leucine |
|
39.9% | 0.75g | |
Lysine |
|
34.8% | 0.59g | |
Methionine |
|
17.1% | 0.15g | |
Phenylalanine |
|
35% | 0.52g | |
Threonine |
|
38.1% | 0.34g | |
Tryptophan |
|
42.1% | 0.11g | |
Valine |
|
48.9% | 0.53g |
A reasonable source of supplementary protein, poppy seed is high in methionine, which is complementary to kidney bean.
A ratio of 0.6 cup of kidney beans (88g) and 3.5 teaspoons of poppy seeds (10g) creates a complete protein profile. In fact, any ratio of more than 0.11:1 of poppy seed to kidney bean will be complete.
Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed
Amino Acid | % of RDV [2] | Amount [11] |
Complete / Adequate |
|
Protein |
|
17.8% | 8.9g | |
Histidine |
|
38.5% | 0.24g | |
Isoleucine |
|
48.6% | 0.42g | |
Leucine |
|
38.9% | 0.74g | |
Lysine |
|
34.7% | 0.59g | |
Methionine |
|
16.6% | 0.14g | |
Phenylalanine |
|
33.3% | 0.5g | |
Threonine |
|
36.6% | 0.33g | |
Tryptophan |
|
39.7% | 0.1g | |
Valine |
|
48.1% | 0.52g |
Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of kidney bean.
For example, 0.5 cup of kidney beans (79g) and 3.5 tablespoons of hedge mustard seeds (16g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of hedge mustard seed to kidney bean will be complete.
Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried
Amino Acid | % of RDV [2] | Amount [12] |
Complete / Adequate |
|
Protein |
|
16.8% | 8.4g | |
Histidine |
|
36.4% | 0.23g | |
Isoleucine |
|
47.6% | 0.41g | |
Leucine |
|
39.5% | 0.75g | |
Lysine |
|
34% | 0.58g | |
Methionine |
|
15.7% | 0.13g | |
Phenylalanine |
|
31.8% | 0.47g | |
Threonine |
|
38.7% | 0.35g | |
Tryptophan |
|
46.2% | 0.12g | |
Valine |
|
44.9% | 0.49g |
A reasonable source of supplementary protein, nori is high in methionine, which is complementary to kidney bean.
A ratio of 0.5 cup of kidney beans (79g) and 14 sheets of nori (36g) creates a complete protein profile. In fact, any ratio of more than 0.46:1 of nori to kidney bean will be complete.
Full nutritional profile for nori
USDA Source: Seaweed, laver, raw
Amino Acid | % of RDV [2] | Amount [13] |
Complete / Adequate |
|
Protein |
|
17.1% | 8.5g | |
Histidine |
|
36.1% | 0.23g | |
Isoleucine |
|
46.3% | 0.4g | |
Leucine |
|
38.5% | 0.73g | |
Lysine |
|
31% | 0.53g | |
Methionine |
|
15.9% | 0.14g | |
Phenylalanine |
|
32.1% | 0.48g | |
Threonine |
|
35.6% | 0.32g | |
Tryptophan |
|
35.5% | 0.09g | |
Valine |
|
47.8% | 0.52g |
Chestnut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of kidney bean.
For example, 0.5 cup of kidney beans (83g) and 0.6 cup of chestnut (82g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of chestnut to kidney bean will be complete.
Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted
Amino Acid | % of RDV [2] | Amount [14] |
Complete / Adequate |
|
Protein |
|
18.7% | 9.4g | |
Histidine |
|
40.9% | 0.26g | |
Isoleucine |
|
49.1% | 0.42g | |
Leucine |
|
38.5% | 0.73g | |
Lysine |
|
36.7% | 0.63g | |
Methionine |
|
17.4% | 0.15g | |
Phenylalanine |
|
34.1% | 0.51g | |
Threonine |
|
37.9% | 0.34g | |
Tryptophan |
|
42.1% | 0.11g | |
Valine |
|
49.6% | 0.54g |
A reasonable source of supplementary protein, white rice is high in methionine, which is complementary to kidney bean.
A ratio of 0.5 cup of kidney beans (79g) and 0.6 cup of white rice (107g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.4 to 1:22 for kidney bean to white rice by weight.
Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked
Amino Acid | % of RDV [2] | Amount [15] |
Complete / Adequate |
|
Protein |
|
17.9% | 9g | |
Histidine |
|
37.5% | 0.24g | |
Isoleucine |
|
48.1% | 0.41g | |
Leucine |
|
39.9% | 0.76g | |
Lysine |
|
31.6% | 0.54g | |
Methionine |
|
16.7% | 0.14g | |
Phenylalanine |
|
34.5% | 0.51g | |
Threonine |
|
36.3% | 0.33g | |
Tryptophan |
|
41% | 0.11g | |
Valine |
|
48.6% | 0.52g |
Cornmeal is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of kidney bean.
For example, 0.5 cup of kidney beans (83g) and 3.7 tablespoons of cornmeal (28g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:1.2 for kidney bean to cornmeal by weight.
Full nutritional profile for cornmeal
USDA Source: Cornmeal, yellow (Navajo)
Amino Acid | % of RDV [2] | Amount [16] |
Complete / Adequate |
|
Protein |
|
18.9% | 9.5g | |
Histidine |
|
41% | 0.26g | |
Isoleucine |
|
49% | 0.42g | |
Leucine |
|
48.9% | 0.92g | |
Lysine |
|
32.5% | 0.56g | |
Methionine |
|
17.6% | 0.15g | |
Phenylalanine |
|
36% | 0.54g | |
Threonine |
|
36.9% | 0.33g | |
Tryptophan |
|
36.3% | 0.09g | |
Valine |
|
48.7% | 0.53g |
Low in protein, mayonnaise is high in methionine, which is complementary to kidney bean.
A ratio of 0.6 cup of kidney beans (88g) and 0.5 cup of mayonnaise (108g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of mayonnaise to kidney bean will be complete.
Full nutritional profile for mayonnaise
USDA Source: Salad dressing, mayonnaise, regular
Amino Acid | % of RDV [2] | Amount [17] |
Complete / Adequate |
|
Protein |
|
16.3% | 8.2g | |
Histidine |
|
35.5% | 0.22g | |
Isoleucine |
|
47.3% | 0.41g | |
Leucine |
|
37.4% | 0.71g | |
Lysine |
|
33.7% | 0.58g | |
Methionine |
|
15.2% | 0.13g | |
Phenylalanine |
|
32.3% | 0.48g | |
Threonine |
|
35.7% | 0.32g | |
Tryptophan |
|
39.8% | 0.1g | |
Valine |
|
45.4% | 0.49g |
Sour cream is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of kidney bean.
For example, 0.6 cup of kidney beans (88g) and 0.3 cup of sour cream (54g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of sour cream to kidney bean will be complete.
Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured
Amino Acid | % of RDV [2] | Amount [18] |
Complete / Adequate |
|
Protein |
|
16.9% | 8.5g | |
Histidine |
|
39% | 0.25g | |
Isoleucine |
|
49.5% | 0.43g | |
Leucine |
|
41.3% | 0.78g | |
Lysine |
|
37.9% | 0.65g | |
Methionine |
|
15.8% | 0.14g | |
Phenylalanine |
|
33.9% | 0.51g | |
Threonine |
|
37.6% | 0.34g | |
Tryptophan |
|
41.5% | 0.11g | |
Valine |
|
47.8% | 0.52g |
Low in protein, caramel is high in methionine, which is complementary to kidney bean.
A ratio of 0.5 cup of kidney beans (83g) and 0.3 cup of caramel (114g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.4 to 1:8 for kidney bean to caramel by weight.
Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel
Amino Acid | % of RDV [2] | Amount [19] |
Complete / Adequate |
|
Protein |
|
16.3% | 8.1g | |
Histidine |
|
36.7% | 0.23g | |
Isoleucine |
|
48.9% | 0.42g | |
Leucine |
|
39% | 0.74g | |
Lysine |
|
35.4% | 0.61g | |
Methionine |
|
15.1% | 0.13g | |
Phenylalanine |
|
32.2% | 0.48g | |
Threonine |
|
35.9% | 0.32g | |
Tryptophan |
|
31% | 0.08g | |
Valine |
|
46.4% | 0.5g |
Egg is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of kidney bean.
For example, 0.6 cup of kidney beans (88g) and 0.2 egg (12g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of egg to kidney bean will be complete.
Full nutritional profile for egg
USDA Source: Egg, whole, raw, fresh
Amino Acid | % of RDV [2] | Amount [20] |
Complete / Adequate |
|
Protein |
|
17.2% | 8.6g | |
Histidine |
|
36.9% | 0.23g | |
Isoleucine |
|
48.4% | 0.42g | |
Leucine |
|
38.8% | 0.73g | |
Lysine |
|
35.5% | 0.61g | |
Methionine |
|
16% | 0.14g | |
Phenylalanine |
|
33.6% | 0.5g | |
Threonine |
|
36.4% | 0.33g | |
Tryptophan |
|
40.3% | 0.1g | |
Valine |
|
47.4% | 0.51g |