16 Complete Protein Pairings with Kidney Beans

Summary:

  • Kidney bean is high in protein - about 12.8 grams per cup.
  • However, kidney bean provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Kidney bean pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More kidney 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 kidney beans, and found both vegan and vegetarian pairings with kidney 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 kidney beans source

Amount of Protein in Kidney Beans

A great source of protein, a single cup of kidney beans contains 12.8 grams of protein, or about 26% of recommended daily values. [1]

To get the adequate amount of protein with kidney beans alone, you will need 3.9 cups of kidney beans (620 grams) for an average female, or 4.7 cups of kidney beans for males. [4] That's about 745 calories.

Full nutritional profile for kidney beans
USDA Source: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water

Macronutrients in 1 cup (158g) of kidney beans:

% of RDV Amount
Calories
9.6% 191 kCal
Carbohydrates
0% -
Total fat
2.3% 1.5 grams
Protein
25.7% 12.8 grams

Essential Amino Acids in Kidney Beans

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

To have adequate amounts of all nine essential amino acids with kidney bean alone, you will have to eat 5.1 cups of kidney beans (811 grams) for an average person. [2]

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

The amount of each essential amino acid in 1 cup (158g) of kidney beans:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
25.7% 12.83g
Histidine
55.9% 0.352g
Isoleucine
70.5% 0.607g
Leucine
57.6% 1.089g
Lysine
52.5% 0.897g
Methionine
19.5% 0.167g
Phenylalanine
50.8% 0.757g
Threonine
52.3% 0.471g
Tryptophan
58.9% 0.153g
Valine
68.5% 0.739g

More Complete Protein with Kidney Beans

Top vegan pairings with kidney 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 kidney beans. These include:
  1. Mayonnaise
  2. Sour Cream
  3. Caramel
  4. Egg

Vegan 1. Brazil Nut and Kidney Beans


image of brazil nut
image of kidney beans

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

A ratio of 0.7 cup of kidney beans (105g) and 1 teaspoon of brazil nut (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.06 for kidney bean to brazil nut by weight.

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

Table of amino acids of 0.7 cup kidney beans and 1 tsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
17.9% 9g
Histidine
39.1% 0.25g
Isoleucine
48.7% 0.42g
Leucine
40.2% 0.76g
Lysine
35.8% 0.61g
Methionine
16.7% 0.14g
Phenylalanine
35.1% 0.52g
Threonine
36% 0.32g
Tryptophan
40.8% 0.11g
Valine
47.6% 0.51g

Vegan 2. Pili Nut and Kidney Beans


image of pili nut
image of kidney beans

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

For example, 0.6 cup of kidney beans (93g) 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 1:0.11 to 1:0.42 for kidney bean to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Table of amino acids of 0.6 cup kidney beans and 1.3 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
17.3% 8.6g
Histidine
37% 0.23g
Isoleucine
47.2% 0.41g
Leucine
38.6% 0.73g
Lysine
33.1% 0.57g
Methionine
16.1% 0.14g
Phenylalanine
33.2% 0.5g
Threonine
35.3% 0.32g
Tryptophan
42% 0.11g
Valine
46.8% 0.51g

Vegan 3. Chia Seeds and Kidney Beans


image of chia seeds
image of kidney beans

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

A ratio of 0.6 cup of kidney beans (93g) and 0.2 ounce of chia seeds (7g) creates a complete protein profile. In fact, any ratio of more than 0.07:1 of chia seed to kidney bean will be complete.

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

Table of amino acids of 0.6 cup kidney beans and 0.2 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.4% 8.7g
Histidine
38.7% 0.24g
Isoleucine
47.9% 0.41g
Leucine
38.9% 0.74g
Lysine
34.8% 0.6g
Methionine
16.2% 0.14g
Phenylalanine
34.6% 0.52g
Threonine
36.2% 0.33g
Tryptophan
46.3% 0.12g
Valine
46.4% 0.5g

Vegan 4. Sesame Seeds and Kidney Beans


image of sesame seeds
image of kidney beans

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

For example, 0.6 cup of kidney beans (93g) 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 1:0.08 to 1:2.2 for kidney 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 0.6 cup kidney beans and 0.8 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
17.7% 8.9g
Histidine
39.1% 0.25g
Isoleucine
48.1% 0.41g
Leucine
39.2% 0.74g
Lysine
33.4% 0.57g
Methionine
16.5% 0.14g
Phenylalanine
34.6% 0.52g
Threonine
36.9% 0.33g
Tryptophan
45.8% 0.12g
Valine
47.1% 0.51g

Vegan 5. Wild Rice and Kidney Beans


image of wild rice
image of kidney beans

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

A ratio of 0.6 cup of kidney beans (93g) and 4 tablespoons of wild rice (41g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.44 to 1:15 for kidney bean to wild rice by weight.

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

Table of amino acids of 0.6 cup kidney beans and 4 tbsp wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
18.3% 9.2g
Histidine
39.6% 0.25g
Isoleucine
49.4% 0.43g
Leucine
39.8% 0.75g
Lysine
34.9% 0.6g
Methionine
17.1% 0.15g
Phenylalanine
35.2% 0.52g
Threonine
36.5% 0.33g
Tryptophan
42.4% 0.11g
Valine
49% 0.53g

Vegan 6. Hemp Seeds and Kidney Beans


image of hemp seeds
image of kidney beans

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

For example, 0.6 cup of kidney beans (93g) 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 1:0.06 to 1:2.1 for kidney bean 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 kidney beans and 0.5 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
18.4% 9.2g
Histidine
40.9% 0.26g
Isoleucine
49.3% 0.42g
Leucine
39.9% 0.75g
Lysine
34.8% 0.59g
Methionine
17.1% 0.15g
Phenylalanine
35% 0.52g
Threonine
38.1% 0.34g
Tryptophan
42.1% 0.11g
Valine
48.9% 0.53g

Vegan 7. Poppy Seeds and Kidney Beans


image of poppy seeds
image of kidney beans

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

A ratio of 0.6 cup of kidney beans (88g) and 3.5 teaspoons of poppy seeds (10g) creates a complete protein profile. In fact, any ratio of more than 0.11:1 of poppy seed to kidney bean will be complete.

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

Table of amino acids of 0.6 cup kidney beans and 3.5 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
38.5% 0.24g
Isoleucine
48.6% 0.42g
Leucine
38.9% 0.74g
Lysine
34.7% 0.59g
Methionine
16.6% 0.14g
Phenylalanine
33.3% 0.5g
Threonine
36.6% 0.33g
Tryptophan
39.7% 0.1g
Valine
48.1% 0.52g

Vegan 8. Hedge Mustard Seeds and Kidney Beans


image of hedge mustard seeds
image of kidney beans

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

For example, 0.5 cup of kidney beans (79g) and 3.5 tablespoons of hedge mustard seeds (16g) make a complete amino acids profile. In fact, any ratio of more than 0.21:1 of hedge mustard seed to kidney 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 kidney beans and 3.5 tbsp hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
16.8% 8.4g
Histidine
36.4% 0.23g
Isoleucine
47.6% 0.41g
Leucine
39.5% 0.75g
Lysine
34% 0.58g
Methionine
15.7% 0.13g
Phenylalanine
31.8% 0.47g
Threonine
38.7% 0.35g
Tryptophan
46.2% 0.12g
Valine
44.9% 0.49g

Vegan 9. Nori and Kidney Beans


image of nori
image of kidney beans

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

A ratio of 0.5 cup of kidney beans (79g) and 14 sheets of nori (36g) creates a complete protein profile. In fact, any ratio of more than 0.46:1 of nori to kidney bean will be complete.

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

Table of amino acids of 0.5 cup kidney beans and 14 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
17.1% 8.5g
Histidine
36.1% 0.23g
Isoleucine
46.3% 0.4g
Leucine
38.5% 0.73g
Lysine
31% 0.53g
Methionine
15.9% 0.14g
Phenylalanine
32.1% 0.48g
Threonine
35.6% 0.32g
Tryptophan
35.5% 0.09g
Valine
47.8% 0.52g

Vegan 10. Chestnut and Kidney Beans


image of chestnut
image of kidney beans

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

For example, 0.5 cup of kidney beans (83g) and 0.6 cup of chestnut (82g) make a complete amino acids profile. In fact, any ratio of more than 1:1 of chestnut to kidney bean will be complete.

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

Table of amino acids of 0.5 cup kidney beans and 0.6 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
18.7% 9.4g
Histidine
40.9% 0.26g
Isoleucine
49.1% 0.42g
Leucine
38.5% 0.73g
Lysine
36.7% 0.63g
Methionine
17.4% 0.15g
Phenylalanine
34.1% 0.51g
Threonine
37.9% 0.34g
Tryptophan
42.1% 0.11g
Valine
49.6% 0.54g

Vegan 11. White Rice and Kidney Beans


image of white rice
image of kidney beans

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

A ratio of 0.5 cup of kidney beans (79g) and 0.6 cup of white rice (107g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.4 to 1:22 for kidney 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 kidney beans and 0.6 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
17.9% 9g
Histidine
37.5% 0.24g
Isoleucine
48.1% 0.41g
Leucine
39.9% 0.76g
Lysine
31.6% 0.54g
Methionine
16.7% 0.14g
Phenylalanine
34.5% 0.51g
Threonine
36.3% 0.33g
Tryptophan
41% 0.11g
Valine
48.6% 0.52g

Vegan 12. Cornmeal and Kidney Beans


image of cornmeal
image of kidney beans

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

For example, 0.5 cup of kidney beans (83g) and 3.7 tablespoons of cornmeal (28g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.33 to 1:1.2 for kidney bean to cornmeal by weight.

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

Table of amino acids of 0.5 cup kidney beans and 3.7 tbsp cornmeal :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
18.9% 9.5g
Histidine
41% 0.26g
Isoleucine
49% 0.42g
Leucine
48.9% 0.92g
Lysine
32.5% 0.56g
Methionine
17.6% 0.15g
Phenylalanine
36% 0.54g
Threonine
36.9% 0.33g
Tryptophan
36.3% 0.09g
Valine
48.7% 0.53g

Vegetarian 13. Mayonnaise and Kidney Beans


image of mayonnaise
image of kidney beans

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

A ratio of 0.6 cup of kidney beans (88g) and 0.5 cup of mayonnaise (108g) creates a complete protein profile. In fact, any ratio of more than 1.2:1 of mayonnaise to kidney bean will be complete.

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

Table of amino acids of 0.6 cup kidney beans and 0.5 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
16.3% 8.2g
Histidine
35.5% 0.22g
Isoleucine
47.3% 0.41g
Leucine
37.4% 0.71g
Lysine
33.7% 0.58g
Methionine
15.2% 0.13g
Phenylalanine
32.3% 0.48g
Threonine
35.7% 0.32g
Tryptophan
39.8% 0.1g
Valine
45.4% 0.49g

Vegetarian 14. Sour Cream and Kidney Beans


image of sour cream
image of kidney beans

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

For example, 0.6 cup of kidney beans (88g) and 0.3 cup of sour cream (54g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of sour cream to kidney bean will be complete.

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

Table of amino acids of 0.6 cup kidney beans and 0.3 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
16.9% 8.5g
Histidine
39% 0.25g
Isoleucine
49.5% 0.43g
Leucine
41.3% 0.78g
Lysine
37.9% 0.65g
Methionine
15.8% 0.14g
Phenylalanine
33.9% 0.51g
Threonine
37.6% 0.34g
Tryptophan
41.5% 0.11g
Valine
47.8% 0.52g

Vegetarian 15. Caramel and Kidney Beans


image of caramel
image of kidney beans

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

A ratio of 0.5 cup of kidney beans (83g) and 0.3 cup of caramel (114g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.4 to 1:8 for kidney bean to caramel by weight.

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

Table of amino acids of 0.5 cup kidney beans and 0.3 cup caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
16.3% 8.1g
Histidine
36.7% 0.23g
Isoleucine
48.9% 0.42g
Leucine
39% 0.74g
Lysine
35.4% 0.61g
Methionine
15.1% 0.13g
Phenylalanine
32.2% 0.48g
Threonine
35.9% 0.32g
Tryptophan
31% 0.08g
Valine
46.4% 0.5g

Vegetarian 16. Egg and Kidney Beans


image of egg
image of kidney beans

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

For example, 0.6 cup of kidney beans (88g) and 0.2 egg (12g) make a complete amino acids profile. In fact, any ratio of more than 0.13:1 of egg to kidney bean will be complete.

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

Table of amino acids of 0.6 cup kidney beans and 0.2 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
17.2% 8.6g
Histidine
36.9% 0.23g
Isoleucine
48.4% 0.42g
Leucine
38.8% 0.73g
Lysine
35.5% 0.61g
Methionine
16% 0.14g
Phenylalanine
33.6% 0.5g
Threonine
36.4% 0.33g
Tryptophan
40.3% 0.1g
Valine
47.4% 0.51g


Complete Protein Pairings

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