16 Complete Protein Pairings with White Beans

Summary:

  • White bean is high in protein - about 19 grams per cup.
  • However, white bean provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.[1]
  • White bean pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. [2] More white 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 white beans, and found both vegan and vegetarian pairings with white 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 white beans source

Amount of Protein in White Beans

A great source of protein, a single cup of white beans contains 19 grams of protein, or about 38% of recommended daily values. [1]

To get the adequate amount of protein with white beans alone, you will need 2.6 cups of white beans (690 grams) for an average female, or 3.2 cups of white beans for males. [4] That's about 785 calories.

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

Macronutrients in 1 cup (262g) of white beans:

% of RDV Amount
Calories
14.9% 299 kCal
Carbohydrates
0% -
Total fat
1.2% 0.8 grams
Protein
38% 19 grams

Essential Amino Acids in White Beans

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

To have adequate amounts of all nine essential amino acids with white bean alone, you will have to eat 3 cups of white beans (789 grams) for an average person. [2]

That's about 14% more white bean to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (262g) of white beans:

Amino Acid % of RDV [2] Amount [1] Complete /
Adequate
Protein
38% 19.021g
Histidine
84% 0.529g
Isoleucine
97.5% 0.838g
Leucine
80.3% 1.517g
Lysine
76.3% 1.305g
Methionine
33.2% 0.286g
Phenylalanine
68.9% 1.027g
Threonine
88.8% 0.799g
Tryptophan
86.7% 0.225g
Valine
92.2% 0.996g

More Complete Protein with White Beans

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

Vegan 1. Brazil Nut and White Beans


image of brazil nut
image of white beans

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

A ratio of 0.5 cup of white beans (131g) and 1.9 mls of brazil nut (1g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0.04 for white bean to brazil nut by weight.

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

Table of amino acids of 0.5 cup white beans and 1.9 ml brazil nut :
Amino Acid % of RDV [2] Amount [5] Complete /
Adequate
Protein
19.3% 9.7g
Histidine
42.7% 0.27g
Isoleucine
49.4% 0.42g
Leucine
40.8% 0.77g
Lysine
38.5% 0.66g
Methionine
18% 0.15g
Phenylalanine
34.9% 0.52g
Threonine
44.8% 0.4g
Tryptophan
43.9% 0.11g
Valine
46.8% 0.51g

Vegan 2. Pili Nut and White Beans


image of pili nut
image of white beans

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

For example, 0.5 cup of white beans (125g) and 1.6 teaspoons of pili nut (4g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0.22 for white bean to pili nut by weight.

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

Table of amino acids of 0.5 cup white beans and 1.6 tsp pili nut :
Amino Acid % of RDV [2] Amount [6] Complete /
Adequate
Protein
19% 9.5g
Histidine
41.6% 0.26g
Isoleucine
48.7% 0.42g
Leucine
40.1% 0.76g
Lysine
37.2% 0.64g
Methionine
17.7% 0.15g
Phenylalanine
34.2% 0.51g
Threonine
44.1% 0.4g
Tryptophan
44.2% 0.11g
Valine
46.5% 0.5g

Vegan 3. Chia Seeds and White Beans


image of chia seeds
image of white beans

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

A ratio of 0.5 cup of white beans (125g) and 0.1 ounce of chia seeds (3g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:47 for white bean to chia seed by weight.

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

Table of amino acids of 0.5 cup white beans and 0.1 oz chia seeds :
Amino Acid % of RDV [2] Amount [7] Complete /
Adequate
Protein
19% 9.5g
Histidine
42.3% 0.27g
Isoleucine
49% 0.42g
Leucine
40.2% 0.76g
Lysine
37.9% 0.65g
Methionine
17.7% 0.15g
Phenylalanine
34.7% 0.52g
Threonine
44.5% 0.4g
Tryptophan
45.9% 0.12g
Valine
46.3% 0.5g

Vegan 4. Sesame Seeds and White Beans


image of sesame seeds
image of white beans

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

For example, 0.5 cup of white beans (125g) and 0.3 tablespoon of sesame seeds (3g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:1.1 for white 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 0.5 cup white beans and 0.3 tbsp sesame seeds :
Amino Acid % of RDV [2] Amount [8] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
42.5% 0.27g
Isoleucine
49.1% 0.42g
Leucine
40.4% 0.76g
Lysine
37.3% 0.64g
Methionine
17.8% 0.15g
Phenylalanine
34.7% 0.52g
Threonine
44.7% 0.4g
Tryptophan
45.7% 0.12g
Valine
46.6% 0.5g

Vegan 5. Wild Rice and White Beans


image of wild rice
image of white beans

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

A ratio of 0.5 cup of white beans (125g) and 1.6 tablespoons of wild rice (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:8 for white bean to wild rice by weight.

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

Table of amino acids of 0.5 cup white beans and 1.6 tbsp wild rice :
Amino Acid % of RDV [2] Amount [9] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
42.7% 0.27g
Isoleucine
49.6% 0.43g
Leucine
40.6% 0.77g
Lysine
38% 0.65g
Methionine
18.1% 0.16g
Phenylalanine
35% 0.52g
Threonine
44.6% 0.4g
Tryptophan
44.4% 0.12g
Valine
47.4% 0.51g

Vegan 6. Hemp Seeds and White Beans


image of hemp seeds
image of white beans

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

For example, 0.5 cup of white beans (125g) and 0.6 teaspoon of hemp seeds (2g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:1.1 for white bean to hemp seed by weight.

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

Table of amino acids of 0.5 cup white beans and 0.6 tsp hemp seeds :
Amino Acid % of RDV [2] Amount [10] Complete /
Adequate
Protein
19.4% 9.7g
Histidine
43.2% 0.27g
Isoleucine
49.6% 0.43g
Leucine
40.6% 0.77g
Lysine
37.9% 0.65g
Methionine
18.1% 0.16g
Phenylalanine
34.9% 0.52g
Threonine
45.2% 0.41g
Tryptophan
44.3% 0.12g
Valine
47.4% 0.51g

Vegan 7. Nori and White Beans


image of nori
image of white beans

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

A ratio of 0.5 cup of white beans (119g) and 6.3 sheets of nori (16g) creates a complete protein profile. In fact, any ratio of more than 0.14:1 of nori to white bean will be complete.

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

Table of amino acids of 0.5 cup white beans and 6.3 sheet nori :
Amino Acid % of RDV [2] Amount [11] Complete /
Adequate
Protein
19.2% 9.6g
Histidine
41.8% 0.26g
Isoleucine
49.3% 0.42g
Leucine
40.8% 0.77g
Lysine
36.8% 0.63g
Methionine
17.9% 0.15g
Phenylalanine
34.3% 0.51g
Threonine
44.6% 0.4g
Tryptophan
42.1% 0.11g
Valine
48% 0.52g

Vegan 8. Chestnut and White Beans


image of chestnut
image of white beans

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

For example, 0.5 cup of white beans (119g) and 3.9 tablespoons of chestnut (35g) make a complete amino acids profile. In fact, any ratio of more than 0.3:1 of chestnut to white bean will be complete.

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

Table of amino acids of 0.5 cup white beans and 3.9 tbsp chestnut :
Amino Acid % of RDV [2] Amount [12] Complete /
Adequate
Protein
19.5% 9.8g
Histidine
43.1% 0.27g
Isoleucine
49.4% 0.43g
Leucine
40% 0.76g
Lysine
38.6% 0.66g
Methionine
18.2% 0.16g
Phenylalanine
34.5% 0.51g
Threonine
44.8% 0.4g
Tryptophan
44.1% 0.11g
Valine
47.7% 0.52g

Vegan 9. White Rice and White Beans


image of white rice
image of white beans

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

A ratio of 0.4 cup of white beans (114g) and 4 tablespoons of white rice (46g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.41 to 1:11 for white 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 0.4 cup white beans and 4 tbsp white rice :
Amino Acid % of RDV [2] Amount [13] Complete /
Adequate
Protein
18.7% 9.4g
Histidine
40.6% 0.26g
Isoleucine
47.9% 0.41g
Leucine
39.7% 0.75g
Lysine
35.5% 0.61g
Methionine
17.4% 0.15g
Phenylalanine
33.9% 0.51g
Threonine
43% 0.39g
Tryptophan
42.7% 0.11g
Valine
46.3% 0.5g

Vegan 10. Cornmeal and White Beans


image of cornmeal
image of white beans

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

For example, 0.5 cup of white beans (119g) and 1.6 tablespoons of cornmeal (12g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.1 to 1:0.6 for white bean to cornmeal by weight.

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

Table of amino acids of 0.5 cup white beans and 1.6 tbsp cornmeal :
Amino Acid % of RDV [2] Amount [14] Complete /
Adequate
Protein
19.6% 9.8g
Histidine
43.2% 0.27g
Isoleucine
49.4% 0.42g
Leucine
44.5% 0.84g
Lysine
36.8% 0.63g
Methionine
18.3% 0.16g
Phenylalanine
35.3% 0.53g
Threonine
44.4% 0.4g
Tryptophan
41.7% 0.11g
Valine
47.3% 0.51g

Vegan 11. Cornstarch and White Beans


image of cornstarch
image of white beans

Low in protein, cornstarch is high in methionine, which is complementary to white bean.

A ratio of 0.5 cup of white beans (119g) and 3.6 cups of cornstarch (467g) creates a complete protein profile. In fact, any ratio of more than 4:1 of cornstarch to white bean will be complete.

Full nutritional profile for cornstarch
USDA Source: Cornstarch

Table of amino acids of 0.5 cup white beans and 3.6 cup cornstarch :
Amino Acid % of RDV [2] Amount [15] Complete /
Adequate
Protein
19.7% 9.9g
Histidine
44.1% 0.28g
Isoleucine
49.7% 0.43g
Leucine
45.4% 0.86g
Lysine
36.3% 0.62g
Methionine
18.4% 0.16g
Phenylalanine
35.4% 0.53g
Threonine
45% 0.41g
Tryptophan
41.2% 0.11g
Valine
47.9% 0.52g

Vegan 12. Pumpkin Seeds and White Beans


image of pumpkin seeds
image of white beans

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

For example, 0.4 cup of white beans (114g) and 1.7 tablespoons of pumpkin seeds (7g) make a complete amino acids profile. In fact, any ratio of more than 0.06:1 of pumpkin seed to white bean 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 white beans and 1.7 tbsp pumpkin seeds :
Amino Acid % of RDV [2] Amount [16] Complete /
Adequate
Protein
19.1% 9.5g
Histidine
42.1% 0.27g
Isoleucine
50% 0.43g
Leucine
40.6% 0.77g
Lysine
38.7% 0.66g
Methionine
17.8% 0.15g
Phenylalanine
34.2% 0.51g
Threonine
43.8% 0.39g
Tryptophan
46.3% 0.12g
Valine
49.5% 0.53g

Vegetarian 13. Mayonnaise and White Beans


image of mayonnaise
image of white beans

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

A ratio of 0.5 cup of white beans (125g) and 3.3 tablespoons of mayonnaise (46g) creates a complete protein profile. In fact, any ratio of more than 0.37:1 of mayonnaise to white bean will be complete.

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

Table of amino acids of 0.5 cup white beans and 3.3 tbsp mayonnaise :
Amino Acid % of RDV [2] Amount [17] Complete /
Adequate
Protein
19% 9.5g
Histidine
41.9% 0.26g
Isoleucine
49.9% 0.43g
Leucine
40.5% 0.77g
Lysine
38.3% 0.65g
Methionine
17.7% 0.15g
Phenylalanine
34.6% 0.52g
Threonine
45.1% 0.41g
Tryptophan
44.3% 0.12g
Valine
47% 0.51g

Vegetarian 14. Sour Cream and White Beans


image of sour cream
image of white beans

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

For example, 0.5 cup of white beans (119g) and 1.8 tablespoons of sour cream (22g) make a complete amino acids profile. In fact, any ratio of more than 0.19:1 of sour cream to white bean will be complete.

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

Table of amino acids of 0.5 cup white beans and 1.8 tbsp sour cream :
Amino Acid % of RDV [2] Amount [18] Complete /
Adequate
Protein
18.4% 9.2g
Histidine
41.4% 0.26g
Isoleucine
48.5% 0.42g
Leucine
40.2% 0.76g
Lysine
38.2% 0.65g
Methionine
17.1% 0.15g
Phenylalanine
33.7% 0.5g
Threonine
43.8% 0.39g
Tryptophan
43% 0.11g
Valine
45.9% 0.5g

Vegetarian 15. Caramel and White Beans


image of caramel
image of white beans

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

A ratio of 0.5 cup of white beans (119g) and 2.4 tablespoons of caramel (49g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.41 to 1:4 for white bean to caramel by weight.

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

Table of amino acids of 0.5 cup white beans and 2.4 tbsp caramel :
Amino Acid % of RDV [2] Amount [19] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
41.3% 0.26g
Isoleucine
49.4% 0.42g
Leucine
40.2% 0.76g
Lysine
38% 0.65g
Methionine
17.2% 0.15g
Phenylalanine
33.7% 0.5g
Threonine
43.9% 0.4g
Tryptophan
39.4% 0.1g
Valine
46.3% 0.5g

Vegetarian 16. Egg and White Beans


image of egg
image of white beans

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

For example, 0.5 cup of white beans (119g) and 0.1 egg (5g) make a complete amino acids profile. In fact, any ratio of more than 0.04:1 of egg to white bean will be complete.

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

Table of amino acids of 0.5 cup white beans and 0.1 large egg :
Amino Acid % of RDV [2] Amount [20] Complete /
Adequate
Protein
18.5% 9.2g
Histidine
40.5% 0.26g
Isoleucine
48.1% 0.41g
Leucine
39.2% 0.74g
Lysine
37.2% 0.64g
Methionine
17.2% 0.15g
Phenylalanine
33.5% 0.5g
Threonine
43.3% 0.39g
Tryptophan
42.5% 0.11g
Valine
45.7% 0.49g


Complete Protein Pairings

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