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.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with White Beans (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 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:

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:

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 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

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

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

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

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

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

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

A ratio of 0.5 cup of white beans (119g) and 1.4 teaspoons of poppy seeds (4g) creates a complete protein profile. In fact, any ratio of more than 0.03:1 of poppy seed to white 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 white bean.

For example, 0.5 cup of white beans (119g) and 1.6 tablespoons of hedge mustard seeds (7g) make a complete amino acids profile. In fact, any ratio of more than 0.06:1 of hedge mustard seed to white 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 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

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

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

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)

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

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

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

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