16 Complete Protein Pairings with Pinto Beans

Summary:

  • Pinto bean contains a moderate amount of protein - about 12 grams per cup.
  • However, pinto bean provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • Pinto bean pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More pinto 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 pinto beans, and found both vegan and vegetarian pairings with pinto 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 pinto beans source

Amount of Protein in Pinto Beans

A decent source of supplementary protein, a single cup of pinto beans contains 12 grams of protein, or about 24% of recommended daily values. [1]

To get the adequate amount of protein with pinto beans alone, you will need 4.2 cups of pinto beans (720 grams) for an average female, or 5 cups of pinto beans for males. [4] That's about 815 calories.

Full nutritional profile for pinto beans
USDA Source: Beans, pinto, canned, drained solids

Macronutrients in 1 cup (171g) of pinto beans:

% of RDV Amount
Calories
9.7% 195 kCal
Carbohydrates
0% -
Total fat
2.4% 1.5 grams
Protein
23.9% 12 grams

Essential Amino Acids in Pinto Beans

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

To have adequate amounts of all nine essential amino acids with pinto bean alone, you will have to eat 5.9 cups of pinto beans (1012 grams) for an average person. [2]

That's about 41% more pinto bean to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (171g) of pinto beans:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
23.9% 11.953g
Histidine
49.7% 0.313g
Isoleucine
57.1% 0.491g
Leucine
46.4% 0.877g
Lysine
44.6% 0.763g
Methionine
16.9% 0.145g
Phenylalanine
41.3% 0.616g
Threonine
50.5% 0.455g
Tryptophan
51.3% 0.133g
Valine
52.1% 0.563g

More Complete Protein with Pinto Beans

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

Vegan 1. Brazil Nut and Pinto Beans


image of brazil nut
image of pinto beans

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

A ratio of 0.8 cup of pinto beans (132g) and 1.4 teaspoons of brazil nut (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.04 for pinto bean to brazil nut by weight.

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

Table of amino acids of 0.8 cup pinto beans and 1.4 tsp brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
19.5% 9.8g
Histidine
40.8% 0.26g
Isoleucine
46.3% 0.4g
Leucine
38.2% 0.72g
Lysine
35.4% 0.61g
Methionine
18.2% 0.16g
Phenylalanine
33.5% 0.5g
Threonine
40.5% 0.36g
Tryptophan
41.5% 0.11g
Valine
42.9% 0.46g

Vegan 2. Pili Nut and Pinto Beans


image of pili nut
image of pinto beans

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

For example, 0.7 cup of pinto beans (122g) and 2 tablespoons of pili nut (15g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.12 to 1:0.27 for pinto bean to pili nut by weight.

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

Table of amino acids of 0.7 cup pinto beans and 2 tbsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
20.3% 10.1g
Histidine
41.5% 0.26g
Isoleucine
49.1% 0.42g
Leucine
40.2% 0.76g
Lysine
35.1% 0.6g
Methionine
18.9% 0.16g
Phenylalanine
34.5% 0.51g
Threonine
42.8% 0.39g
Tryptophan
47.5% 0.12g
Valine
46.9% 0.51g

Vegan 3. Chia Seeds and Pinto Beans


image of chia seeds
image of pinto beans

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

A ratio of 0.6 cup of pinto beans (107g) and 0.3 ounce of chia seeds (9g) creates a complete protein profile. In fact, any ratio of more than 0.08:1 of chia seed to pinto bean will be complete.

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

Table of amino acids of 0.6 cup pinto beans and 0.3 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
17.9% 8.9g
Histidine
38.6% 0.24g
Isoleucine
44% 0.38g
Leucine
35.5% 0.67g
Lysine
32.9% 0.56g
Methionine
16.7% 0.14g
Phenylalanine
31.9% 0.48g
Threonine
38.6% 0.35g
Tryptophan
47.1% 0.12g
Valine
40.4% 0.44g

Vegan 4. Sesame Seeds and Pinto Beans


image of sesame seeds
image of pinto beans

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

For example, 0.7 cup of pinto beans (114g) and 1.1 tablespoons of sesame seeds (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.09 to 1:1.5 for pinto 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 0.7 cup pinto beans and 1.1 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
19.6% 9.8g
Histidine
41.6% 0.26g
Isoleucine
47.1% 0.41g
Leucine
38.3% 0.72g
Lysine
33.1% 0.57g
Methionine
18.2% 0.16g
Phenylalanine
34% 0.51g
Threonine
42.1% 0.38g
Tryptophan
49.5% 0.13g
Valine
44.1% 0.48g

Vegan 5. Wild Rice and Pinto Beans


image of wild rice
image of pinto beans

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

A ratio of 0.7 cup of pinto beans (114g) and 0.3 cup of wild rice (56g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.49 to 1:11 for pinto bean to wild rice by weight.

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

Table of amino acids of 0.7 cup pinto beans and 0.3 cup wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
20.4% 10.2g
Histidine
42.4% 0.27g
Isoleucine
49% 0.42g
Leucine
39.1% 0.74g
Lysine
35.3% 0.6g
Methionine
19% 0.16g
Phenylalanine
34.9% 0.52g
Threonine
41.6% 0.37g
Tryptophan
44.8% 0.12g
Valine
46.8% 0.51g

Vegan 6. Hemp Seeds and Pinto Beans


image of hemp seeds
image of pinto beans

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

For example, 0.7 cup of pinto beans (114g) and 0.7 tablespoon of hemp seeds (7g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:1.5 for pinto bean to hemp seed by weight.

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

Table of amino acids of 0.7 cup pinto beans and 0.7 tbsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
20.5% 10.2g
Histidine
44.2% 0.28g
Isoleucine
48.8% 0.42g
Leucine
39.2% 0.74g
Lysine
35.1% 0.6g
Methionine
19.1% 0.16g
Phenylalanine
34.5% 0.51g
Threonine
43.8% 0.39g
Tryptophan
44.4% 0.12g
Valine
46.6% 0.5g

Vegan 7. Poppy Seeds and Pinto Beans


image of poppy seeds
image of pinto beans

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

A ratio of 0.6 cup of pinto beans (107g) and 4.8 teaspoons of poppy seeds (14g) creates a complete protein profile. In fact, any ratio of more than 0.13:1 of poppy seed to pinto bean will be complete.

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

Table of amino acids of 0.6 cup pinto beans and 4.8 tsp poppy seeds :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
19.8% 9.9g
Histidine
41.2% 0.26g
Isoleucine
48.5% 0.42g
Leucine
38.5% 0.73g
Lysine
35.4% 0.61g
Methionine
18.5% 0.16g
Phenylalanine
32.7% 0.49g
Threonine
41.9% 0.38g
Tryptophan
41.6% 0.11g
Valine
46.3% 0.5g

Vegan 8. Hedge Mustard Seeds and Pinto Beans


image of hedge mustard seeds
image of pinto beans

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

For example, 0.5 cup of pinto beans (90g) and 0.3 cup of hedge mustard seeds (21g) make a complete amino acids profile. In fact, any ratio of more than 0.23:1 of hedge mustard seed to pinto 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 pinto beans and 0.3 cup hedge mustard seeds :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
17.7% 8.8g
Histidine
37% 0.23g
Isoleucine
45.8% 0.39g
Leucine
38.1% 0.72g
Lysine
33.3% 0.57g
Methionine
16.5% 0.14g
Phenylalanine
29.9% 0.45g
Threonine
42.6% 0.38g
Tryptophan
48.4% 0.13g
Valine
41.1% 0.44g

Vegan 9. Nori and Pinto Beans


image of nori
image of pinto beans

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

A ratio of 0.6 cup of pinto beans (95g) and 18.9 sheets of nori (49g) creates a complete protein profile. In fact, any ratio of more than 0.5:1 of nori to pinto bean will be complete.

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

Table of amino acids of 0.6 cup pinto beans and 18.9 sheet nori :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
19% 9.5g
Histidine
38.5% 0.24g
Isoleucine
46.5% 0.4g
Leucine
38.8% 0.73g
Lysine
31.2% 0.53g
Methionine
17.7% 0.15g
Phenylalanine
32% 0.48g
Threonine
40.8% 0.37g
Tryptophan
36.6% 0.1g
Valine
47.3% 0.51g

Vegan 10. Chestnut and Pinto Beans


image of chestnut
image of pinto beans

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

For example, 0.6 cup of pinto beans (101g) and 0.8 cup of chestnut (112g) make a complete amino acids profile. In fact, any ratio of more than 1.1:1 of chestnut to pinto bean will be complete.

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

Table of amino acids of 0.6 cup pinto beans and 0.8 cup chestnut :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
21.1% 10.6g
Histidine
44.8% 0.28g
Isoleucine
49.8% 0.43g
Leucine
38.4% 0.73g
Lysine
38.5% 0.66g
Methionine
19.7% 0.17g
Phenylalanine
34.4% 0.51g
Threonine
43.7% 0.39g
Tryptophan
45.2% 0.12g
Valine
49.1% 0.53g

Vegan 11. White Rice and Pinto Beans


image of white rice
image of pinto beans

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

A ratio of 0.6 cup of pinto beans (95g) and 0.8 cup of white rice (144g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.5 to 1:16 for pinto 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 0.6 cup pinto beans and 0.8 cup white rice :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
20.1% 10.1g
Histidine
40.4% 0.25g
Isoleucine
49% 0.42g
Leucine
40.8% 0.77g
Lysine
32% 0.55g
Methionine
18.8% 0.16g
Phenylalanine
35.3% 0.53g
Threonine
41.7% 0.38g
Tryptophan
44.1% 0.11g
Valine
48.3% 0.52g

Vegan 12. Cornmeal and Pinto Beans


image of cornmeal
image of pinto beans

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

For example, 0.6 cup of pinto beans (95g) and 0.3 cup of cornmeal (35g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.37 to 1:0.9 for pinto bean to cornmeal by weight.

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

Table of amino acids of 0.6 cup pinto beans and 0.3 cup cornmeal :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
20.2% 10.1g
Histidine
42.5% 0.27g
Isoleucine
46.9% 0.4g
Leucine
49.6% 0.94g
Lysine
31% 0.53g
Methionine
18.9% 0.16g
Phenylalanine
34.8% 0.52g
Threonine
40.1% 0.36g
Tryptophan
35.3% 0.09g
Valine
45.1% 0.49g

Vegetarian 13. Mayonnaise and Pinto Beans


image of mayonnaise
image of pinto beans

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

A ratio of 0.7 cup of pinto beans (114g) and 0.7 cup of mayonnaise (157g) creates a complete protein profile. In fact, any ratio of more than 1.4:1 of mayonnaise to pinto bean will be complete.

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

Table of amino acids of 0.7 cup pinto beans and 0.7 cup mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
19% 9.5g
Histidine
39.6% 0.25g
Isoleucine
49.9% 0.43g
Leucine
38.8% 0.73g
Lysine
36.3% 0.62g
Methionine
17.7% 0.15g
Phenylalanine
33.6% 0.5g
Threonine
43.3% 0.39g
Tryptophan
44.5% 0.12g
Valine
45.5% 0.49g

Vegetarian 14. Sour Cream and Pinto Beans


image of sour cream
image of pinto beans

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

For example, 0.6 cup of pinto beans (107g) and 0.4 cup of sour cream (74g) make a complete amino acids profile. In fact, any ratio of more than 0.7:1 of sour cream to pinto bean will be complete.

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

Table of amino acids of 0.6 cup pinto beans and 0.4 cup sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.6% 9.3g
Histidine
41.9% 0.26g
Isoleucine
49.7% 0.43g
Leucine
41.7% 0.79g
Lysine
39.8% 0.68g
Methionine
17.3% 0.15g
Phenylalanine
33.6% 0.5g
Threonine
43.3% 0.39g
Tryptophan
44% 0.11g
Valine
46% 0.5g

Vegetarian 15. Caramel and Pinto Beans


image of caramel
image of pinto beans

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

A ratio of 0.6 cup of pinto beans (101g) and 0.5 cup of caramel (154g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:1.5 to 1:7 for pinto bean to caramel by weight.

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

Table of amino acids of 0.6 cup pinto beans and 0.5 cup caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
17.8% 8.9g
Histidine
39% 0.25g
Isoleucine
49.6% 0.43g
Leucine
39.1% 0.74g
Lysine
36.8% 0.63g
Methionine
16.6% 0.14g
Phenylalanine
31.7% 0.47g
Threonine
41% 0.37g
Tryptophan
30.2% 0.08g
Valine
44.6% 0.48g

Vegetarian 16. Egg and Pinto Beans


image of egg
image of pinto beans

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

For example, 0.6 cup of pinto beans (107g) and 0.3 egg (16g) make a complete amino acids profile. In fact, any ratio of more than 0.15:1 of egg to pinto bean will be complete.

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

Table of amino acids of 0.6 cup pinto beans and 0.3 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
19% 9.5g
Histidine
39% 0.25g
Isoleucine
48.2% 0.41g
Leucine
38.3% 0.72g
Lysine
36.5% 0.62g
Methionine
17.7% 0.15g
Phenylalanine
33.2% 0.49g
Threonine
41.6% 0.37g
Tryptophan
42.4% 0.11g
Valine
45.4% 0.49g


Complete Protein Pairings

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