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.
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Jump to: - Summary
- Protein
- Amino Acid Profile
- Pairings with Pinto 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.
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.
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:
- Brazil Nut
- Pili Nut
- Chia Seeds
- Sesame Seeds
- Wild Rice
- Hemp Seeds
- Poppy Seeds
- Hedge Mustard Seeds
- Nori
- Chestnut
- White Rice
- Cornmeal
Although dairy and eggs are generally considered complete proteins, some types of vegetarian food pair more efficiently with pinto beans. These include:
- Mayonnaise
- Sour Cream
- Caramel
- Egg
Vegan 1. Brazil Nut and 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 |