16 Complete Protein Pairings with Fava Bean

Summary:

• Fava bean is high in protein - about 12.9 grams per cup.
• However, fava bean provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.^[1]
• Fava bean pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. ^[2] More fava bean pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Fava Bean (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 fava bean contains 12.9 grams of protein, or about 26% of recommended daily values. ^[1]

To get the adequate amount of protein with fava bean alone, you will need 3.9 cups of fava bean (660 grams) for an average female, or 4.6 cups of fava bean for males. ^[4] That's about 724 calories.

Full nutritional profile for fava bean
USDA Source: Broadbeans (fava beans), mature seeds, cooked, boiled, without salt

Macronutrients in 1 cup (170g) of fava bean:

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

To have adequate amounts of all nine essential amino acids with fava bean alone, you will have to eat 8.2 cups of fava bean (1387 grams) for an average person. ^[2]

That's about 110% more fava bean to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (170g) of fava bean:

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 fava bean.

A ratio of 0.7 cup of fava bean (121g) and 1 tablespoon of brazil nut (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.07 to 1:0.11 for fava 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 fava bean.

For example, 0.6 cup of fava bean (94g) and 3.4 tablespoons of pili nut (26g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.27 to 1:0.9 for fava 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 fava bean.

A ratio of 0.5 cup of fava bean (81g) and 0.5 ounce of chia seeds (15g) creates a complete protein profile. In fact, any ratio of more than 0.19:1 of chia seed to fava 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 fava bean.

For example, 0.5 cup of fava bean (85g) and 1.9 tablespoons of sesame seeds (18g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.21 to 1:5 for fava 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 fava bean.

A ratio of 0.5 cup of fava bean (85g) and 0.6 cup of wild rice (93g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.1 to 1:34 for fava 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 fava bean.

For example, 0.5 cup of fava bean (85g) and 1.2 tablespoons of hemp seeds (12g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:5 for fava 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 fava bean.

A ratio of 0.5 cup of fava bean (77g) and 7.8 teaspoons of poppy seeds (22g) creates a complete protein profile. In fact, any ratio of more than 0.28:1 of poppy seed to fava 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 fava bean.

For example, 0.4 cup of fava bean (61g) and 0.4 cup of hedge mustard seeds (31g) make a complete amino acids profile. In fact, any ratio of more than 0.5:1 of hedge mustard seed to fava 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 fava bean.

A ratio of 0.4 cup of fava bean (65g) and 28.9 sheets of nori (75g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of nori to fava 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 fava bean.

For example, 0.4 cup of fava bean (68g) and 1.2 cups of chestnut (168g) make a complete amino acids profile. In fact, any ratio of more than 2.5:1 of chestnut to fava 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 fava bean.

A ratio of 0.4 cup of fava bean (63g) and 1.1 cups of white rice (212g) creates a complete protein profile. In fact, any ratio of more than 3:1 of white rice to fava bean will be complete.

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 fava bean.

For example, 0.3 cup of fava bean (57g) and 0.4 cup of cornmeal (47g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.8 to 1:4 for fava 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 fava bean.

A ratio of 0.5 cup of fava bean (85g) and 1.2 cups of mayonnaise (260g) creates a complete protein profile. In fact, any ratio of more than 3:1 of mayonnaise to fava 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 fava bean.

For example, 0.4 cup of fava bean (74g) and 0.6 cup of sour cream (114g) make a complete amino acids profile. In fact, any ratio of more than 1.5:1 of sour cream to fava 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 fava bean.

A ratio of 0.4 cup of fava bean (68g) and 0.7 cup of caramel (232g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:3 to 1:16 for fava 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 fava bean.

For example, 0.5 cup of fava bean (81g) and 0.5 egg (27g) make a complete amino acids profile. In fact, any ratio of more than 0.34:1 of egg to fava bean will be complete.

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