16 Complete Protein Pairings with Black Beans

Summary:

• Black bean is high in protein - about 14.5 grams per cup.
• However, black bean provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.^[1]
• Black bean pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. ^[2] More black bean pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Black Beans (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 great source of protein, a single cup of black beans contains 14.5 grams of protein, or about 29% of recommended daily values. ^[1]

To get the adequate amount of protein with black beans alone, you will need 3.5 cups of black beans (830 grams) for an average female, or 4.1 cups of black beans for males. ^[4] That's about 755 calories.

Full nutritional profile for black beans
USDA Source: Beans, black turtle, mature seeds, canned

Macronutrients in 1 cup (240g) of black beans:

Black bean contains abundant amounts of 8 out of the nine essential amino acids. Proportionally, black bean is a little short on methionine.^[1]

To have adequate amounts of all nine essential amino acids with black bean alone, you will have to eat 4.5 cups of black beans (1089 grams) for an average person. ^[2]

That's about 31% more black bean to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (240g) of black beans:

1. Brazil Nut
2. Pili Nut
3. Chia Seeds
4. Sesame Seeds
5. Wild Rice
6. Hemp Seeds
7. Poppy Seeds
8. Hedge Mustard Seeds
9. Nori
10. Chestnut
11. White Rice
12. Cornmeal

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

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

A ratio of 0.6 cup of black beans (141g) and 1 teaspoon of brazil nut (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.06 for black bean to brazil nut by weight.

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

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

For example, 0.5 cup of black beans (126g) 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 1:0.08 to 1:0.39 for black bean 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 methionine, which is complementary to black bean.

A ratio of 0.5 cup of black beans (126g) and 0.2 ounce of chia seeds (7g) creates a complete protein profile. In fact, any ratio of more than 0.05:1 of chia seed to black bean will be complete.

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

Sesame seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of black bean.

For example, 0.5 cup of black beans (126g) 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 1:0.06 to 1:2 for black bean to sesame seed by weight.

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

A reasonable source of supplementary protein, wild rice is high in methionine, which is complementary to black bean.

A ratio of 0.5 cup of black beans (126g) and 4 tablespoons of wild rice (41g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.32 to 1:14 for black bean to wild rice by weight.

Full nutritional profile for wild rice
USDA Source: Wild rice, cooked

Hemp seed is a great source of protein, and is high in methionine, complementing the profile of black bean.

For example, 0.5 cup of black beans (126g) 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 1:0.04 to 1:1.9 for black bean to hemp seed by weight.

Full nutritional profile for hemp seeds
USDA Source: Seeds, hemp seed, hulled

A reasonable source of supplementary protein, poppy seed is high in methionine, which is complementary to black bean.

A ratio of 0.5 cup of black beans (120g) and 3.5 teaspoons of poppy seeds (10g) creates a complete protein profile. In fact, any ratio of more than 0.08:1 of poppy seed to black bean will be complete.

Full nutritional profile for poppy seeds
USDA Source: Spices, poppy seed

Hedge mustard seed is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of black bean.

For example, 0.5 cup of black beans (109g) and 3.6 tablespoons of hedge mustard seeds (17g) make a complete amino acids profile. In fact, any ratio of more than 0.15:1 of hedge mustard seed to black bean will be complete.

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

A reasonable source of supplementary protein, nori is high in methionine, which is complementary to black bean.

A ratio of 0.5 cup of black beans (109g) and 14.2 sheets of nori (37g) creates a complete protein profile. In fact, any ratio of more than 0.34:1 of nori to black bean will be complete.

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

Chestnut is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of black bean.

For example, 0.5 cup of black beans (109g) and 0.6 cup of chestnut (79g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of chestnut to black bean will be complete.

Full nutritional profile for chestnut
USDA Source: Nuts, chestnuts, european, roasted

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

A ratio of 0.5 cup of black beans (109g) and 0.6 cup of white rice (108g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1 to 1:20 for black bean to white rice by weight.

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

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

For example, 0.5 cup of black beans (114g) and 3.7 tablespoons of cornmeal (28g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.24 to 1:1.1 for black bean to cornmeal by weight.

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

Low in protein, mayonnaise is high in methionine, which is complementary to black bean.

A ratio of 0.5 cup of black beans (120g) and 0.5 cup of mayonnaise (108g) creates a complete protein profile. In fact, any ratio of more than 0.9:1 of mayonnaise to black bean will be complete.

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

Sour cream is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of black bean.

For example, 0.5 cup of black beans (114g) and 0.3 cup of sour cream (52g) make a complete amino acids profile. In fact, any ratio of more than 0.45:1 of sour cream to black bean will be complete.

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

Low in protein, caramel is high in methionine, which is complementary to black bean.

A ratio of 0.5 cup of black beans (114g) 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 to 1:8 for black bean to caramel by weight.

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

Egg is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of black bean.

For example, 0.5 cup of black beans (120g) and 0.2 egg (12g) make a complete amino acids profile. In fact, any ratio of more than 0.1:1 of egg to black bean will be complete.

Full nutritional profile for egg
USDA Source: Egg, whole, raw, fresh