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.

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.

World Health Organization [2], National Academy Press [3]

We analyzed the amino acid composition of black beans, and found both vegan and vegetarian pairings with black beans that creates a complete protein profile. Read on to discover new combinations of foods to enjoy!

Details on how we calculate complete protein profiles.

image of black beans source

Amount of Protein in Black Beans

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:

% of RDV Amount
Calories
10.9% 218 kCal
Carbohydrates
0% -
Total fat
1.1% 0.7 grams
Protein
28.9% 14.5 grams

Essential Amino Acids in 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:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
28.9% 14.472g
Histidine
63.2% 0.398g
Isoleucine
79.5% 0.684g
Leucine
65% 1.229g
Lysine
59.2% 1.013g
Methionine
22% 0.19g
Phenylalanine
57.3% 0.854g
Threonine
59.2% 0.533g
Tryptophan
66.5% 0.173g
Valine
77.3% 0.835g

More Complete Protein with Black Beans

Top vegan pairings with black beans include:
  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
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with black beans. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Caramel
  4. Egg

Vegan 1. Brazil Nut and Black Beans


image of brazil nut
image of black beans

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

Table of amino acids of 0.6 cup black beans and 1 tsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
39% 0.25g
Isoleucine
48.5% 0.42g
Leucine
40% 0.76g
Lysine
35.6% 0.61g
Methionine
16.6% 0.14g
Phenylalanine
34.9% 0.52g
Threonine
36% 0.32g
Tryptophan
40.5% 0.11g
Valine
47.5% 0.51g

Vegan 2. Pili Nut and Black Beans


image of pili nut
image of black beans

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

Table of amino acids of 0.5 cup black beans and 1.3 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
37.3% 0.24g
Isoleucine
47.5% 0.41g
Leucine
38.9% 0.74g
Lysine
33.3% 0.57g
Methionine
16.2% 0.14g
Phenylalanine
33.5% 0.5g
Threonine
35.7% 0.32g
Tryptophan
42.3% 0.11g
Valine
47.2% 0.51g

Vegan 3. Chia Seeds and Black Beans


image of chia seeds
image of black beans

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

Table of amino acids of 0.5 cup black beans and 0.2 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.5% 8.8g
Histidine
39.1% 0.25g
Isoleucine
48.3% 0.42g
Leucine
39.2% 0.74g
Lysine
35.1% 0.6g
Methionine
16.3% 0.14g
Phenylalanine
34.9% 0.52g
Threonine
36.6% 0.33g
Tryptophan
46.5% 0.12g
Valine
46.7% 0.5g

Vegan 4. Sesame Seeds and Black Beans


image of sesame seeds
image of black beans

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

Table of amino acids of 0.5 cup black beans and 0.8 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
39.4% 0.25g
Isoleucine
48.4% 0.42g
Leucine
39.5% 0.75g
Lysine
33.6% 0.58g
Methionine
16.6% 0.14g
Phenylalanine
34.8% 0.52g
Threonine
37.2% 0.33g
Tryptophan
46% 0.12g
Valine
47.5% 0.51g

Vegan 5. Wild Rice and Black Beans


image of wild rice
image of black beans

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

Table of amino acids of 0.5 cup black beans and 4 tbsp wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
40% 0.25g
Isoleucine
49.7% 0.43g
Leucine
40.1% 0.76g
Lysine
35.2% 0.6g
Methionine
17.2% 0.15g
Phenylalanine
35.5% 0.53g
Threonine
36.9% 0.33g
Tryptophan
42.6% 0.11g
Valine
49.4% 0.53g

Vegan 6. Hemp Seeds and Black Beans


image of hemp seeds
image of black beans

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

Table of amino acids of 0.5 cup black beans and 0.5 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
18.5% 9.3g
Histidine
41.3% 0.26g
Isoleucine
49.6% 0.43g
Leucine
40.2% 0.76g
Lysine
35% 0.6g
Methionine
17.2% 0.15g
Phenylalanine
35.2% 0.52g
Threonine
38.5% 0.35g
Tryptophan
42.4% 0.11g
Valine
49.2% 0.53g

Vegan 7. Poppy Seeds and Black Beans


image of poppy seeds
image of black beans

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

Table of amino acids of 0.5 cup black beans and 3.5 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
18% 9g
Histidine
39% 0.25g
Isoleucine
49.2% 0.42g
Leucine
39.4% 0.75g
Lysine
35.1% 0.6g
Methionine
16.8% 0.14g
Phenylalanine
33.7% 0.5g
Threonine
37.1% 0.33g
Tryptophan
40.2% 0.1g
Valine
48.7% 0.53g

Vegan 8. Hedge Mustard Seeds and Black Beans


image of hedge mustard seeds
image of black beans

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

Table of amino acids of 0.5 cup black beans and 3.6 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
37.3% 0.23g
Isoleucine
48.6% 0.42g
Leucine
40.3% 0.76g
Lysine
34.7% 0.59g
Methionine
16% 0.14g
Phenylalanine
32.5% 0.48g
Threonine
39.6% 0.36g
Tryptophan
47.1% 0.12g
Valine
45.9% 0.5g

Vegan 9. Nori and Black Beans


image of nori
image of black beans

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

Table of amino acids of 0.5 cup black beans and 14.2 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
36.9% 0.23g
Isoleucine
47.3% 0.41g
Leucine
39.3% 0.74g
Lysine
31.7% 0.54g
Methionine
16.2% 0.14g
Phenylalanine
32.8% 0.49g
Threonine
36.4% 0.33g
Tryptophan
36.3% 0.09g
Valine
48.9% 0.53g

Vegan 10. Chestnut and Black Beans


image of chestnut
image of black beans

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

Table of amino acids of 0.5 cup black beans and 0.6 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
18.2% 9.1g
Histidine
39.8% 0.25g
Isoleucine
47.6% 0.41g
Leucine
37.4% 0.71g
Lysine
35.6% 0.61g
Methionine
16.9% 0.15g
Phenylalanine
33.2% 0.49g
Threonine
36.8% 0.33g
Tryptophan
40.8% 0.11g
Valine
48.2% 0.52g

Vegan 11. White Rice and Black Beans


image of white rice
image of black beans

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

Table of amino acids of 0.5 cup black beans and 0.6 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
18.3% 9.1g
Histidine
38.3% 0.24g
Isoleucine
49.1% 0.42g
Leucine
40.8% 0.77g
Lysine
32.3% 0.55g
Methionine
17% 0.15g
Phenylalanine
35.3% 0.53g
Threonine
37.1% 0.33g
Tryptophan
41.9% 0.11g
Valine
49.6% 0.54g

Vegan 12. Cornmeal and Black Beans


image of cornmeal
image of black beans

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)

Table of amino acids of 0.5 cup black beans and 3.7 tbsp cornmeal :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
41.8% 0.26g
Isoleucine
49.8% 0.43g
Leucine
49.6% 0.94g
Lysine
33.1% 0.57g
Methionine
17.9% 0.15g
Phenylalanine
36.6% 0.55g
Threonine
37.6% 0.34g
Tryptophan
37% 0.1g
Valine
49.5% 0.53g

Vegetarian 13. Mayonnaise and Black Beans


image of mayonnaise
image of black beans

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

Table of amino acids of 0.5 cup black beans and 0.5 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16.5% 8.3g
Histidine
36.1% 0.23g
Isoleucine
47.9% 0.41g
Leucine
37.9% 0.72g
Lysine
34.1% 0.58g
Methionine
15.4% 0.13g
Phenylalanine
32.8% 0.49g
Threonine
36.2% 0.33g
Tryptophan
40.3% 0.1g
Valine
46% 0.5g

Vegetarian 14. Sour Cream and Black Beans


image of sour cream
image of black beans

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

Table of amino acids of 0.5 cup black beans and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
16.3% 8.2g
Histidine
37.7% 0.24g
Isoleucine
47.7% 0.41g
Leucine
39.8% 0.75g
Lysine
36.5% 0.62g
Methionine
15.2% 0.13g
Phenylalanine
32.7% 0.49g
Threonine
36.3% 0.33g
Tryptophan
40% 0.1g
Valine
46.2% 0.5g

Vegetarian 15. Caramel and Black Beans


image of caramel
image of black beans

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

Table of amino acids of 0.5 cup black beans and 0.3 cup caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
16.5% 8.3g
Histidine
37.4% 0.24g
Isoleucine
49.7% 0.43g
Leucine
39.7% 0.75g
Lysine
36% 0.62g
Methionine
15.4% 0.13g
Phenylalanine
32.8% 0.49g
Threonine
36.6% 0.33g
Tryptophan
31.6% 0.08g
Valine
47.2% 0.51g

Vegetarian 16. Egg and Black Beans


image of egg
image of black beans

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

Table of amino acids of 0.5 cup black beans and 0.2 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
37.4% 0.24g
Isoleucine
49% 0.42g
Leucine
39.3% 0.74g
Lysine
35.9% 0.61g
Methionine
16.2% 0.14g
Phenylalanine
34.1% 0.51g
Threonine
36.9% 0.33g
Tryptophan
40.8% 0.11g
Valine
48% 0.52g


Complete Protein Pairings