16 Complete Protein Pairings with Bean Sprouts

Summary:

• Bean sprout contains a moderate amount of protein - about 3.2 grams per cup.
• However, bean sprout provides only 7 of the 9 essential amino acids sufficiently - it is a little low on leucine and methionine.^[1]
• Bean sprout pairs well with brazil nut, cornmeal, carrots, hedge mustard seeds or yellow corn to create a complete protein profile. ^[2] More bean sprout pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Bean Sprouts (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 bean sprouts contains 3.2 grams of protein, or about 6% of recommended daily values. ^[1]

To get the adequate amount of protein with bean sprouts alone, you will need 16 cups of bean sprouts (1640 grams) for an average female, or 19 cups of bean sprouts for males. ^[4] That's about 493 calories, and a lot of bean sprout! Supplementing bean sprout with food higher in protein is a good idea.

Full nutritional profile for bean sprouts
USDA Source: Mung beans, mature seeds, sprouted, raw

Macronutrients in 1 cup (104g) of bean sprouts:

Proportionally, bean sprout does contain abundant amounts of 7 out of the nine essential amino acids. However, bean sprout is a little short on leucine and methionine.^[1]

To have adequate amounts of all nine essential amino acids with bean sprout alone, you will have to eat 24 cups of bean sprouts (2529 grams) for an average person. ^[2]

That's about 54% more bean sprout to compensate for the lack of leucine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (104g) of bean sprouts:

1. Brazil Nut
2. Cornmeal
3. Carrots
4. Hedge Mustard Seeds
5. Yellow Corn
6. Pili Nut
7. Chia Seeds
8. Nori
9. Sesame Seeds
10. Pumpkin Seeds
11. White Rice
12. Spirulina

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

A reasonable source of supplementary protein, brazil nut is high in leucine and methionine, which is complementary to bean sprout.

A ratio of 2.5 cups of bean sprouts (260g) and 1.6 teaspoons of brazil nut (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for bean sprout to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Cornmeal is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of bean sprout.

For example, 1.7 cups of bean sprouts (173g) and 0.3 cup of cornmeal (35g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.2 to 1:0.02 for bean sprout to cornmeal by weight.

Full nutritional profile for cornmeal
USDA Source: Cornmeal, yellow (Navajo)

Low in protein, carrot is high in leucine and methionine, which is complementary to bean sprout.

A ratio of 0.7 cup of bean sprouts (69g) and 2.8 carrots (200g) creates a complete protein profile. In fact, any ratio of more than 2.9:1 of carrot to bean sprout 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 and methionine, complementing the profile of bean sprout.

For example, 1.7 cups of bean sprouts (173g) and 0.3 cup of hedge mustard seeds (22g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of hedge mustard seed to bean sprout will be complete.

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

A reasonable source of supplementary protein, yellow corn is high in leucine and methionine, which is complementary to bean sprout.

A ratio of 1.4 cups of bean sprouts (149g) and 1.7 ears of yellow corn (153g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:2 for bean sprout to yellow corn by weight.

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

Pili nut is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of bean sprout.

For example, 2.5 cups of bean sprouts (260g) and 2.3 tablespoons of pili nut (17g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0.01 for bean sprout to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

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

A ratio of 2 cups of bean sprouts (208g) and 0.3 ounce of chia seeds (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:23 for bean sprout to chia seed by weight.

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

Nori is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of bean sprout.

For example, 2 cups of bean sprouts (208g) and 22.6 sheets of nori (59g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.28 to 1:4 for bean sprout to nori by weight.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

A reasonable source of supplementary protein, sesame seed is high in leucine and methionine, which is complementary to bean sprout.

A ratio of 2 cups of bean sprouts (208g) and 1.1 tablespoons of sesame seeds (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:0.04 for bean sprout to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

Pumpkin seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of bean sprout.

For example, 1.4 cups of bean sprouts (149g) and 0.3 cup of pumpkin seeds (18g) make a complete amino acids profile. In fact, any ratio of more than 0.12:1 of pumpkin seed to bean sprout will be complete.

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

A reasonable source of supplementary protein, white rice is high in leucine and methionine, which is complementary to bean sprout.

A ratio of 1.7 cups of bean sprouts (173g) and 0.8 cup of white rice (144g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:0.38 for bean sprout to white rice by weight.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

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

For example, 1.1 cups of bean sprouts (116g) and 1.1 tablespoons of spirulina (7g) make a complete amino acids profile. In fact, any ratio of more than 0.06:1 of spirulina to bean sprout will be complete.

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

A reasonable source of supplementary protein, sour cream is high in leucine and methionine, which is complementary to bean sprout.

A ratio of 2 cups of bean sprouts (208g) and 0.4 cup of sour cream (79g) creates a complete protein profile. In fact, any ratio of more than 0.38:1 of sour cream to bean sprout will be complete.

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

Caramel is low in protein, and is high in leucine and methionine, complementing the profile of bean sprout.

For example, 2 cups of bean sprouts (208g) and 0.5 cup of caramel (174g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:0.34 for bean sprout to caramel by weight.

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

Low in protein, mayonnaise is high in leucine and methionine, which is complementary to bean sprout.

A ratio of 2 cups of bean sprouts (208g) and 0.7 cup of mayonnaise (156g) creates a complete protein profile. In fact, any ratio of more than 0.8:1 of mayonnaise to bean sprout will be complete.

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

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

For example, 2 cups of bean sprouts (208g) and 0.3 cup of yogurt (66g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.32 to 1:1.8 for bean sprout to yogurt by weight.

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