16 Complete Protein Pairings with Chickpeas

Summary:

  • Chickpea contains a moderate amount of protein - about 14.5 grams per cup.
  • However, chickpea provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Chickpea pairs well with chia seeds, sesame seeds, wild rice, hemp seeds or nori to create a complete protein profile. [2] More chickpea 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 chickpeas, and found both vegan and vegetarian pairings with chickpeas 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 chickpeas source

Amount of Protein in Chickpeas

A decent source of supplementary protein, a single cup of chickpeas contains 14.5 grams of protein, or about 29% of recommended daily values. [1]

To get the adequate amount of protein with chickpeas alone, you will need 3.4 cups of chickpeas (560 grams) for an average female, or 4.1 cups of chickpeas for males. [4] That's about 926 calories.

Full nutritional profile for chickpeas
USDA Source: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt

Macronutrients in 1 cup (164g) of chickpeas:

% of RDV Amount
Calories
13.4% 269 kCal
Carbohydrates
0% -
Total fat
6.6% 4.2 grams
Protein
29.1% 14.5 grams

Essential Amino Acids in Chickpeas

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

To have adequate amounts of all nine essential amino acids with chickpea alone, you will have to eat 4.5 cups of chickpeas (741 grams) for an average person. [2]

That's about 32% more chickpea to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (164g) of chickpeas:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
29.1% 14.53g
Histidine
63.5% 0.4g
Isoleucine
72.5% 0.623g
Leucine
54.8% 1.035g
Lysine
56.9% 0.973g
Methionine
22.1% 0.19g
Phenylalanine
52.3% 0.779g
Threonine
60% 0.54g
Tryptophan
53.6% 0.139g
Valine
56.5% 0.61g

More Complete Protein with Chickpeas

Top vegan pairings with chickpeas include:
  1. Chia Seeds
  2. Sesame Seeds
  3. Wild Rice
  4. Hemp Seeds
  5. Nori
  6. White Rice
  7. Cornmeal
  8. Pumpkin Seeds
  9. Quinoa
  10. Carrots
  11. Brown Rice
  12. Tortilla
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with chickpeas. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Caramel
  4. Egg

Vegan 1. Chia Seeds and Chickpeas


image of chia seeds
image of chickpeas

A reasonable source of supplementary protein, chia seed is high in methionine, which is complementary to chickpea.

A ratio of 0.6 cup of chickpeas (96g) and 0.3 ounce of chia seeds (8g) creates a complete protein profile. In fact, any ratio of more than 0.08:1 of chia seed to chickpea will be complete.

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

Table of amino acids of 0.6 cup chickpeas and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
19.7% 9.8g
Histidine
43.9% 0.28g
Isoleucine
49.8% 0.43g
Leucine
37.8% 0.71g
Lysine
37.8% 0.65g
Methionine
18.3% 0.16g
Phenylalanine
36% 0.54g
Threonine
41.4% 0.37g
Tryptophan
44.5% 0.12g
Valine
40% 0.43g

Vegan 2. Sesame Seeds and Chickpeas


image of sesame seeds
image of chickpeas

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

For example, 0.6 cup of chickpeas (91g) and 0.9 tablespoon of sesame seeds (8g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:2.5 for chickpea 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 0.6 cup chickpeas and 0.9 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
18.9% 9.5g
Histidine
41.8% 0.26g
Isoleucine
47.2% 0.41g
Leucine
36.1% 0.68g
Lysine
34.2% 0.59g
Methionine
17.6% 0.15g
Phenylalanine
34% 0.51g
Threonine
39.7% 0.36g
Tryptophan
41.5% 0.11g
Valine
38.6% 0.42g

Vegan 3. Wild Rice and Chickpeas


image of wild rice
image of chickpeas

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

A ratio of 0.6 cup of chickpeas (91g) and 0.3 cup of wild rice (43g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.47 to 1:17 for chickpea to wild rice by weight.

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

Table of amino acids of 0.6 cup chickpeas and 0.3 cup wild rice :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19.6% 9.8g
Histidine
42.4% 0.27g
Isoleucine
48.6% 0.42g
Leucine
36.7% 0.69g
Lysine
35.9% 0.61g
Methionine
18.2% 0.16g
Phenylalanine
34.7% 0.52g
Threonine
39.4% 0.35g
Tryptophan
37.9% 0.1g
Valine
40.6% 0.44g

Vegan 4. Hemp Seeds and Chickpeas


image of hemp seeds
image of chickpeas

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

For example, 0.6 cup of chickpeas (91g) and 0.6 tablespoon of hemp seeds (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:2.4 for chickpea to hemp seed by weight.

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

Table of amino acids of 0.6 cup chickpeas and 0.6 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
19.6% 9.8g
Histidine
43.8% 0.28g
Isoleucine
48.5% 0.42g
Leucine
36.7% 0.69g
Lysine
35.7% 0.61g
Methionine
18.3% 0.16g
Phenylalanine
34.4% 0.51g
Threonine
41.1% 0.37g
Tryptophan
37.6% 0.1g
Valine
40.5% 0.44g

Vegan 5. Nori and Chickpeas


image of nori
image of chickpeas

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

A ratio of 0.5 cup of chickpeas (82g) and 15.7 sheets of nori (41g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of nori to chickpea will be complete.

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

Table of amino acids of 0.5 cup chickpeas and 15.7 sheet nori :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
19.3% 9.6g
Histidine
40.8% 0.26g
Isoleucine
48.5% 0.42g
Leucine
38.2% 0.72g
Lysine
33.7% 0.58g
Methionine
18% 0.15g
Phenylalanine
33.6% 0.5g
Threonine
40.5% 0.36g
Tryptophan
33.6% 0.09g
Valine
43.4% 0.47g

Vegan 6. White Rice and Chickpeas


image of white rice
image of chickpeas

White rice is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of chickpea.

For example, 0.5 cup of chickpeas (78g) and 0.6 cup of white rice (114g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:1.5 to 1:25 for chickpea 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 chickpeas and 0.6 cup white rice :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
19.3% 9.6g
Histidine
40.4% 0.25g
Isoleucine
48.1% 0.41g
Leucine
37.9% 0.72g
Lysine
32.8% 0.56g
Methionine
17.9% 0.15g
Phenylalanine
34.6% 0.52g
Threonine
39.3% 0.35g
Tryptophan
37.8% 0.1g
Valine
42.2% 0.46g

Vegan 7. Cornmeal and Chickpeas


image of cornmeal
image of chickpeas

A reasonable source of supplementary protein, cornmeal is high in methionine, which is complementary to chickpea.

A ratio of 0.5 cup of chickpeas (82g) and 3.9 tablespoons of cornmeal (29g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.36 to 1:1.3 for chickpea to cornmeal by weight.

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

Table of amino acids of 0.5 cup chickpeas and 3.9 tbsp cornmeal :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
20.3% 10.1g
Histidine
44.1% 0.28g
Isoleucine
48.8% 0.42g
Leucine
47.1% 0.89g
Lysine
33.6% 0.57g
Methionine
18.9% 0.16g
Phenylalanine
36% 0.54g
Threonine
40% 0.36g
Tryptophan
32.5% 0.08g
Valine
41.6% 0.45g

Vegan 8. Pumpkin Seeds and Chickpeas


image of pumpkin seeds
image of chickpeas

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

For example, 0.4 cup of chickpeas (71g) and 3.8 tablespoons of pumpkin seeds (15g) make a complete amino acids profile. In fact, any ratio of more than 0.22:1 of pumpkin seed to chickpea will be complete.

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

Table of amino acids of 0.4 cup chickpeas and 3.8 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
40.2% 0.25g
Isoleucine
48.6% 0.42g
Leucine
36.6% 0.69g
Lysine
37.2% 0.64g
Methionine
17.1% 0.15g
Phenylalanine
32.3% 0.48g
Threonine
37.7% 0.34g
Tryptophan
42.6% 0.11g
Valine
45.8% 0.49g

Vegan 9. Quinoa and Chickpeas


image of quinoa
image of chickpeas

A reasonable source of supplementary protein, quinoa is high in methionine, which is complementary to chickpea.

A ratio of 0.5 cup of chickpeas (78g) and 0.4 cup of quinoa (80g) creates a complete protein profile. In fact, any ratio of more than 1:1 of quinoa to chickpea will be complete.

Full nutritional profile for quinoa
USDA Source: Quinoa, cooked

Table of amino acids of 0.5 cup chickpeas and 0.4 cup quinoa :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
20.8% 10.4g
Histidine
46.3% 0.29g
Isoleucine
49% 0.42g
Leucine
37.1% 0.7g
Lysine
38.2% 0.65g
Methionine
19.4% 0.17g
Phenylalanine
34.8% 0.52g
Threonine
40.1% 0.36g
Tryptophan
41.4% 0.11g
Valine
40.5% 0.44g

Vegan 10. Carrots and Chickpeas


image of carrots
image of chickpeas

Carrot is low in protein, and is high in methionine, complementing the profile of chickpea.

For example, 3.3 tablespoons of chickpeas (34g) and 2.4 carrots (174g) make a complete amino acids profile. In fact, any ratio of more than 5:1 of carrot to chickpea will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

Table of amino acids of 3.3 tbsp chickpeas and 2.4 large carrots :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
9.3% 4.6g
Histidine
24.3% 0.15g
Isoleucine
30.7% 0.26g
Leucine
20.8% 0.39g
Lysine
22.1% 0.38g
Methionine
8.6% 0.07g
Phenylalanine
18% 0.27g
Threonine
49.4% 0.44g
Tryptophan
19.2% 0.05g
Valine
22.9% 0.25g

Vegan 11. Brown Rice and Chickpeas


image of brown rice
image of chickpeas

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

A ratio of 0.4 cup of chickpeas (71g) and 0.6 cup of brown rice (130g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.8 to 1:27 for chickpea to brown rice by weight.

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

Table of amino acids of 0.4 cup chickpeas and 0.6 cup brown rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
19.8% 9.9g
Histidine
41.3% 0.26g
Isoleucine
48% 0.41g
Leucine
38.5% 0.73g
Lysine
32.3% 0.55g
Methionine
18.4% 0.16g
Phenylalanine
34.3% 0.51g
Threonine
39.8% 0.36g
Tryptophan
39.8% 0.1g
Valine
42.8% 0.46g

Vegan 12. Tortilla and Chickpeas


image of tortilla
image of chickpeas

Tortilla is a reasonable source of supplementary protein, and is high in methionine, complementing the profile of chickpea.

For example, 0.5 cup of chickpeas (75g) and 2.7 tortilla (65g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.9 to 1:27 for chickpea to tortilla by weight.

Full nutritional profile for tortilla
USDA Source: Tortillas, ready-to-bake or -fry, corn

Table of amino acids of 0.5 cup chickpeas and 2.7 tortilla tortilla :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
20.7% 10.3g
Histidine
47.3% 0.3g
Isoleucine
48.8% 0.42g
Leucine
49.5% 0.94g
Lysine
32.1% 0.55g
Methionine
19.2% 0.17g
Phenylalanine
36.3% 0.54g
Threonine
43.1% 0.39g
Tryptophan
35% 0.09g
Valine
43.5% 0.47g

Vegetarian 13. Mayonnaise and Chickpeas


image of mayonnaise
image of chickpeas

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

A ratio of 0.6 cup of chickpeas (91g) and 0.5 cup of mayonnaise (120g) creates a complete protein profile. In fact, any ratio of more than 1.3:1 of mayonnaise to chickpea will be complete.

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

Table of amino acids of 0.6 cup chickpeas and 0.5 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
40.3% 0.25g
Isoleucine
49.4% 0.42g
Leucine
36.5% 0.69g
Lysine
36.7% 0.63g
Methionine
17.2% 0.15g
Phenylalanine
33.7% 0.5g
Threonine
40.7% 0.37g
Tryptophan
37.7% 0.1g
Valine
39.6% 0.43g

Vegetarian 14. Sour Cream and Chickpeas


image of sour cream
image of chickpeas

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

For example, 0.5 cup of chickpeas (86g) and 0.3 cup of sour cream (58g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of sour cream to chickpea will be complete.

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

Table of amino acids of 0.5 cup chickpeas and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.1% 9.1g
Histidine
41.8% 0.26g
Isoleucine
49% 0.42g
Leucine
38.6% 0.73g
Lysine
39.2% 0.67g
Methionine
16.9% 0.15g
Phenylalanine
33.6% 0.5g
Threonine
40.6% 0.37g
Tryptophan
37.5% 0.1g
Valine
40.1% 0.43g

Vegetarian 15. Caramel and Chickpeas


image of caramel
image of chickpeas

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

A ratio of 0.5 cup of chickpeas (82g) and 0.4 cup of caramel (121g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.5 to 1:6 for chickpea to caramel by weight.

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

Table of amino acids of 0.5 cup chickpeas and 0.4 cup caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.5% 8.7g
Histidine
39.4% 0.25g
Isoleucine
48.7% 0.42g
Leucine
36.6% 0.69g
Lysine
36.7% 0.63g
Methionine
16.3% 0.14g
Phenylalanine
31.9% 0.48g
Threonine
38.8% 0.35g
Tryptophan
26.8% 0.07g
Valine
39.2% 0.42g

Vegetarian 16. Egg and Chickpeas


image of egg
image of chickpeas

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

For example, 0.5 cup of chickpeas (86g) and 0.3 egg (13g) make a complete amino acids profile. In fact, any ratio of more than 0.14:1 of egg to chickpea will be complete.

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

Table of amino acids of 0.5 cup chickpeas and 0.3 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
18.4% 9.2g
Histidine
39.6% 0.25g
Isoleucine
47.9% 0.41g
Leucine
36% 0.68g
Lysine
36.6% 0.63g
Methionine
17.2% 0.15g
Phenylalanine
33.2% 0.49g
Threonine
39.3% 0.35g
Tryptophan
36.3% 0.09g
Valine
39.7% 0.43g


Complete Protein Pairings