16 Complete Protein Pairings with Brown Rice

Summary:

  • Brown rice is low in protein - about 5.5 grams per cup.
  • In addition, brown rice provides only 8 of the 9 essential amino acids sufficiently - it is a little low on lysine.[1]
  • Brown rice pairs well with cauliflower, carrots, watermelon, crimini mushroom or cranberry to create a complete protein profile. [2] More brown rice 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 brown rice, and found both vegan and vegetarian pairings with brown rice 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 brown rice source

Amount of Protein in Brown Rice

Relatively low in protein, a single cup of brown rice contains 5.5 grams of protein, or about 11% of recommended daily values. [1]

To get the adequate amount of protein with brown rice alone, you will need 9 cups of brown rice (1820 grams) for an average female, or 11 cups of brown rice for males. [4] That's over 2240 calories, and a lot of brown rice! Pairing brown rice with a richer protein source is a good idea.

Full nutritional profile for brown rice
USDA Source: Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)

Macronutrients in 1 cup (202g) of brown rice:

% of RDV Amount
Calories
12.4% 248 kCal
Carbohydrates
0% -
Total fat
3.1% 2 grams
Protein
11.1% 5.5 grams

Essential Amino Acids in Brown Rice

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

To have adequate amounts of all nine essential amino acids with brown rice alone, you will have to eat 8.6 cups of brown rice (1727 grams) for an average person. [2]

That's about 5% more brown rice to compensate for the lack of lysine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (202g) of brown rice:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
11.1% 5.535g
Histidine
21.2% 0.133g
Isoleucine
25.6% 0.22g
Leucine
22.9% 0.432g
Lysine
11.7% 0.2g
Methionine
13.6% 0.117g
Phenylalanine
18% 0.269g
Threonine
21.3% 0.192g
Tryptophan
25.6% 0.067g
Valine
28.2% 0.305g

More Complete Protein with Brown Rice

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

Vegan 1. Cauliflower and Brown Rice


image of cauliflower
image of brown rice

Low in protein, cauliflower is high in lysine, which is complementary to brown rice.

A ratio of 1.4 cups of brown rice (289g) and 0.1 head of cauliflower (54g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.19 to 1:0.04 for brown rice to cauliflower by weight.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Table of amino acids of 1.4 cup brown rice and 0.1 head cauliflower :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
35.1% 0.22g
Isoleucine
41.1% 0.35g
Leucine
35.7% 0.68g
Lysine
23.6% 0.4g
Methionine
20.7% 0.18g
Phenylalanine
28.1% 0.42g
Threonine
35% 0.32g
Tryptophan
40.8% 0.11g
Valine
46.6% 0.5g

Vegan 2. Carrots and Brown Rice


image of carrots
image of brown rice

Carrot is low in protein, and is high in lysine, complementing the profile of brown rice.

For example, 1.3 cups of brown rice (253g) and 1.5 carrots (105g) make a complete amino acids profile. In fact, any ratio of more than 0.41:1 of carrot to brown rice will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 1.3 cup brown rice and 1.5 large carrots :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
15.8% 7.9g
Histidine
33.1% 0.21g
Isoleucine
41.4% 0.36g
Leucine
34.2% 0.65g
Lysine
20.8% 0.36g
Methionine
19.5% 0.17g
Phenylalanine
26.8% 0.4g
Threonine
48.9% 0.44g
Tryptophan
36.9% 0.1g
Valine
42% 0.45g

Vegan 3. Watermelon and Brown Rice


image of watermelon
image of brown rice

Low in protein, watermelon is high in lysine, which is complementary to brown rice.

A ratio of 1.4 cups of brown rice (289g) and 1.3 cups of watermelon (205g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.7 to 1:1.9 for brown rice to watermelon by weight.

Full nutritional profile for watermelon
USDA Source: Watermelon, raw

Table of amino acids of 1.4 cup brown rice and 1.3 cup watermelon :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
32.2% 0.2g
Isoleucine
41.1% 0.35g
Leucine
34.6% 0.65g
Lysine
24.1% 0.41g
Methionine
20.9% 0.18g
Phenylalanine
27.8% 0.41g
Threonine
36.6% 0.33g
Tryptophan
42.2% 0.11g
Valine
43.4% 0.47g

Vegan 4. Crimini Mushroom and Brown Rice


image of crimini mushroom
image of brown rice

Crimini mushroom is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of brown rice.

For example, 1.4 cups of brown rice (289g) and 0.6 cup of crimini mushroom (51g) make a complete amino acids profile. In fact, any ratio of more than 0.18:1 of crimini mushroom to brown rice will be complete.

Full nutritional profile for crimini mushroom
USDA Source: Mushrooms, brown, italian, or crimini, raw

Table of amino acids of 1.4 cup brown rice and 0.6 cup crimini mushroom :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
18.4% 9.2g
Histidine
35.6% 0.22g
Isoleucine
42.4% 0.36g
Leucine
36.8% 0.7g
Lysine
24.2% 0.41g
Methionine
22.3% 0.19g
Phenylalanine
29.1% 0.43g
Threonine
36.8% 0.33g
Tryptophan
47.6% 0.12g
Valine
45.8% 0.49g

Vegan 5. Cranberry and Brown Rice


image of cranberry
image of brown rice

Low in protein, cranberry is high in lysine, which is complementary to brown rice.

A ratio of 1.3 cups of brown rice (253g) and 3.1 cups of cranberry (338g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.3 to 1:6 for brown rice to cranberry by weight.

Full nutritional profile for cranberry
USDA Source: Cranberries, raw

Table of amino acids of 1.3 cup brown rice and 3.1 cup cranberry :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
17% 8.5g
Histidine
36.1% 0.23g
Isoleucine
45% 0.39g
Leucine
38.1% 0.72g
Lysine
22.3% 0.38g
Methionine
18.2% 0.16g
Phenylalanine
30.7% 0.46g
Threonine
37.2% 0.33g
Tryptophan
35.9% 0.09g
Valine
49.4% 0.53g

Vegan 6. Nutritional Yeast and Brown Rice


image of nutritional yeast
image of brown rice

Nutritional yeast is a great source of protein, and is high in lysine, complementing the profile of brown rice.

For example, 1.3 cups of brown rice (253g) and 0.4 tablespoon of nutritional yeast (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.06 for brown rice to nutritional yeast by weight.

Full nutritional profile for nutritional yeast
USDA Source: Leavening agents, yeast, baker's, active dry

Table of amino acids of 1.3 cup brown rice and 0.4 tbsp nutritional yeast :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
17.3% 8.6g
Histidine
32.6% 0.21g
Isoleucine
41.3% 0.36g
Leucine
35.1% 0.66g
Lysine
22.8% 0.39g
Methionine
19.9% 0.17g
Phenylalanine
27.5% 0.41g
Threonine
36% 0.32g
Tryptophan
40.9% 0.11g
Valine
44.4% 0.48g

Vegan 7. Mango and Brown Rice


image of mango
image of brown rice

Low in protein, mango is high in lysine, which is complementary to brown rice.

A ratio of 1.4 cups of brown rice (289g) and 0.7 mango (243g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:1 for brown rice to mango by weight.

Full nutritional profile for mango
USDA Source: Mangos, raw

Table of amino acids of 1.4 cup brown rice and 0.7 fruit mango :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
19.8% 9.9g
Histidine
37.6% 0.24g
Isoleucine
44.8% 0.39g
Leucine
39.1% 0.74g
Lysine
26.1% 0.45g
Methionine
21.7% 0.19g
Phenylalanine
30.2% 0.45g
Threonine
38.8% 0.35g
Tryptophan
48.8% 0.13g
Valine
49.8% 0.54g

Vegan 8. Pumpkin Seeds and Brown Rice


image of pumpkin seeds
image of brown rice

Pumpkin seed is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of brown rice.

For example, 1.1 cups of brown rice (224g) and 2.5 tablespoons of pumpkin seeds (10g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:40 for brown rice to pumpkin seed by weight.

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

Table of amino acids of 1.1 cup brown rice and 2.5 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
16% 8g
Histidine
31.7% 0.2g
Isoleucine
39.6% 0.34g
Leucine
33.7% 0.64g
Lysine
21.1% 0.36g
Methionine
20% 0.17g
Phenylalanine
26.2% 0.39g
Threonine
31.3% 0.28g
Tryptophan
41% 0.11g
Valine
45.2% 0.49g

Vegan 9. Dijon Mustard and Brown Rice


image of dijon mustard
image of brown rice

A great source of protein, dijon mustard is high in lysine, which is complementary to brown rice.

A ratio of 1.3 cups of brown rice (253g) and 1.5 tablespoons of dijon mustard (9g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:29 for brown rice to dijon mustard by weight.

Full nutritional profile for dijon mustard
USDA Source: Spices, mustard seed, ground

Table of amino acids of 1.3 cup brown rice and 1.5 tbsp dijon mustard :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
39.4% 0.25g
Isoleucine
44.7% 0.38g
Leucine
38.8% 0.73g
Lysine
24.6% 0.42g
Methionine
22.2% 0.19g
Phenylalanine
29.8% 0.44g
Threonine
35.3% 0.32g
Tryptophan
41.1% 0.11g
Valine
48.2% 0.52g

Vegan 10. Yellow Mustard and Brown Rice


image of yellow mustard
image of brown rice

Yellow mustard is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of brown rice.

For example, 1.3 cups of brown rice (253g) and 4.3 tablespoons of yellow mustard (65g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.26 to 1:3 for brown rice to yellow mustard by weight.

Full nutritional profile for yellow mustard
USDA Source: Mustard, prepared, yellow

Table of amino acids of 1.3 cup brown rice and 4.3 tbsp yellow mustard :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
18.7% 9.3g
Histidine
38.7% 0.24g
Isoleucine
43% 0.37g
Leucine
38.6% 0.73g
Lysine
24.6% 0.42g
Methionine
22.7% 0.2g
Phenylalanine
29.5% 0.44g
Threonine
38.7% 0.35g
Tryptophan
34.3% 0.09g
Valine
46.6% 0.5g

Vegan 11. Black Beans and Brown Rice


image of black beans
image of brown rice

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

A ratio of 1.3 cups of brown rice (253g) and 2.7 tablespoons of black beans (41g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:0.09 for brown rice to black bean by weight.

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

Table of amino acids of 1.3 cup brown rice and 2.7 tbsp black beans :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
37.3% 0.23g
Isoleucine
45.6% 0.39g
Leucine
39.7% 0.75g
Lysine
24.8% 0.42g
Methionine
20.8% 0.18g
Phenylalanine
32.4% 0.48g
Threonine
36.8% 0.33g
Tryptophan
43.4% 0.11g
Valine
48.5% 0.52g

Vegan 12. Kidney Beans and Brown Rice


image of kidney beans
image of brown rice

Kidney bean is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of brown rice.

For example, 1.3 cups of brown rice (253g) and 3.1 tablespoons of kidney beans (31g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:0.07 for brown rice 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

Table of amino acids of 1.3 cup brown rice and 3.1 tbsp kidney beans :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
18.8% 9.4g
Histidine
37.3% 0.23g
Isoleucine
45.6% 0.39g
Leucine
39.7% 0.75g
Lysine
24.8% 0.42g
Methionine
20.8% 0.18g
Phenylalanine
32.4% 0.48g
Threonine
36.8% 0.33g
Tryptophan
43.4% 0.11g
Valine
48.5% 0.52g

Vegetarian 13. Sour Cream and Brown Rice


image of sour cream
image of brown rice

A reasonable source of supplementary protein, sour cream is high in lysine, which is complementary to brown rice.

A ratio of 1.4 cups of brown rice (289g) and 3.6 tablespoons of sour cream (43g) creates a complete protein profile. In fact, any ratio of more than 0.15:1 of sour cream to brown rice will be complete.

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

Table of amino acids of 1.4 cup brown rice and 3.6 tbsp sour cream :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
17.9% 9g
Histidine
36.5% 0.23g
Isoleucine
44.7% 0.38g
Leucine
40% 0.76g
Lysine
23.6% 0.4g
Methionine
23.4% 0.2g
Phenylalanine
30.3% 0.45g
Threonine
37.2% 0.34g
Tryptophan
43.5% 0.11g
Valine
48.1% 0.52g

Vegetarian 14. Caramel and Brown Rice


image of caramel
image of brown rice

Caramel is low in protein, and is high in lysine, complementing the profile of brown rice.

For example, 1.3 cups of brown rice (253g) and 0.3 cup of caramel (99g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.39 to 1:0.44 for brown rice to caramel by weight.

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

Table of amino acids of 1.3 cup brown rice and 0.3 cup caramel :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
16.2% 8.1g
Histidine
32.8% 0.21g
Isoleucine
42.3% 0.36g
Leucine
36.1% 0.68g
Lysine
21.4% 0.37g
Methionine
21.3% 0.18g
Phenylalanine
27.3% 0.41g
Threonine
33.9% 0.31g
Tryptophan
32% 0.08g
Valine
44.3% 0.48g

Vegetarian 15. Yogurt and Brown Rice


image of yogurt
image of brown rice

A reasonable source of supplementary protein, yogurt is high in lysine, which is complementary to brown rice.

A ratio of 1.3 cups of brown rice (253g) and 2.6 tablespoons of yogurt (40g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.16 to 1:2.5 for brown rice to yogurt by weight.

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

Table of amino acids of 1.3 cup brown rice and 2.6 tbsp yogurt :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
16.6% 8.3g
Histidine
31.9% 0.2g
Isoleucine
40.8% 0.35g
Leucine
36% 0.68g
Lysine
21.9% 0.37g
Methionine
21.8% 0.19g
Phenylalanine
27.6% 0.41g
Threonine
33% 0.3g
Tryptophan
35.1% 0.09g
Valine
45.9% 0.5g

Vegetarian 16. Milk and Brown Rice


image of milk
image of brown rice

Milk is a reasonable source of supplementary protein, and is high in lysine, complementing the profile of brown rice.

For example, 1.3 cups of brown rice (253g) and 3.2 tablespoons of milk (49g) make a complete amino acids profile. In fact, any ratio of more than 0.19:1 of milk to brown rice will be complete.

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

Table of amino acids of 1.3 cup brown rice and 3.2 tbsp milk :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
17% 8.5g
Histidine
34.2% 0.22g
Isoleucine
41.7% 0.36g
Leucine
36.6% 0.69g
Lysine
22.5% 0.38g
Methionine
22% 0.19g
Phenylalanine
28.1% 0.42g
Threonine
34.3% 0.31g
Tryptophan
39.9% 0.1g
Valine
45% 0.49g


Complete Protein Pairings

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