16 Complete Protein Pairings with Green Bean

Summary:

• Green bean contains a moderate amount of protein - about 1.8 grams per cup.
• However, green bean provides only 8 of the 9 essential amino acids sufficiently - it is a little low on methionine.^[1]
• Green bean pairs well with brazil nut, pili nut, chia seeds, sesame seeds or wild rice to create a complete protein profile. ^[2] More green bean pairings and detailed analysis below.

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• Summary
• Protein
• Amino Acid Profile
• Pairings with Green Bean (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 decent source of supplementary protein, a single cup of green bean contains 1.8 grams of protein, or about 4% of recommended daily values. ^[1]

To get the adequate amount of protein with green bean alone, you will need 27 cups of green bean (2730 grams) for an average female, or 33 cups of green bean for males. ^[4] That's about 847 calories, and a lot of green bean! Supplementing green bean with food higher in protein is a good idea.

Full nutritional profile for green bean
USDA Source: Beans, snap, green, raw

Macronutrients in 1 cup (100g) of green bean:

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

To have adequate amounts of all nine essential amino acids with green bean alone, you will have to eat 39 cups of green bean (3909 grams) for an average person. ^[2]

That's about 43% more green bean to compensate for the lack of methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 cup (100g) of green bean:

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. Pumpkin Seeds
12. Quinoa

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 green bean.

A ratio of 5 cups of green bean (500g) and 1.5 teaspoons of brazil nut (4g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.01 to 1:0 for green 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 green bean.

For example, 3.3 cups of green bean (333g) and 1.5 tablespoons of pili nut (11g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for green 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 green bean.

A ratio of 3.3 cups of green bean (333g) and 0.3 ounce of chia seeds (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:7 for green 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 green bean.

For example, 3.3 cups of green bean (333g) and 0.9 tablespoon of sesame seeds (9g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:0 for green 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 green bean.

A ratio of 3.3 cups of green bean (333g) and 0.3 cup of wild rice (45g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.13 to 1:0.01 for green 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 green bean.

For example, 3.3 cups of green bean (333g) and 0.6 tablespoon of hemp seeds (6g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0 for green 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 green bean.

A ratio of 3.3 cups of green bean (333g) and 4.1 teaspoons of poppy seeds (11g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.03 to 1:10 for green bean to poppy seed by weight.

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 green bean.

For example, 3.3 cups of green bean (333g) and 0.3 cup of hedge mustard seeds (21g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:19 for green bean to hedge mustard seed by weight.

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 green bean.

A ratio of 3.3 cups of green bean (333g) and 18 sheets of nori (47g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.14 to 1:0.23 for green bean to nori by weight.

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 green bean.

For example, 3.3 cups of green bean (333g) and 0.7 cup of chestnut (100g) make a complete amino acids profile. In fact, any ratio of more than 0.3:1 of chestnut to green bean will be complete.

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

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

A ratio of 2.5 cups of green bean (250g) and 3.8 tablespoons of pumpkin seeds (15g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.06 to 1:24 for green bean to pumpkin seed by weight.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

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

For example, 3.3 cups of green bean (333g) and 0.5 cup of quinoa (96g) make a complete amino acids profile. In fact, any ratio of more than 0.29:1 of quinoa to green bean will be complete.

Full nutritional profile for quinoa
USDA Source: Quinoa, cooked

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

A ratio of 3.3 cups of green bean (333g) and 0.6 cup of mayonnaise (125g) creates a complete protein profile. In fact, any ratio of more than 0.37:1 of mayonnaise to green 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 green bean.

For example, 3.3 cups of green bean (333g) and 0.3 cup of sour cream (63g) make a complete amino acids profile. In fact, any ratio of more than 0.19:1 of sour cream to green 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 green bean.

A ratio of 3.3 cups of green bean (333g) and 0.4 cup of caramel (139g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.42 to 1:0.04 for green 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 green bean.

For example, 3.3 cups of green bean (333g) and 0.3 egg (14g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:12 for green bean to egg by weight.

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