Complementar proteínas
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
Arroz 2.7g/100g + Feijão 8.5g/100g
About this calculator
The 'Complement proteins' calculator helps you understand how to pair rice and beans to form complete protein. Complete proteins contain all nine essential amino acids our bodies can't produce. When combined, rice (2.7g/100g) and beans (8.5g/100g) fill each other's amino acid gaps, creating a balanced source.
The formula sums the proteins from both foods but portion sizes matter. For example, 100g rice + 100g beans = 11.2g protein. Ideal ratios vary by nutritional goals, such as muscle gain or calorie maintenance. This tool is especially useful for vegetarian/vegan meals requiring complete protein sources.
Use this when planning meals, particularly in plant-based diets. It's inspired by Brazilian staples like rice and beans but can adapt to other pairs like oats with lentils or okra with black beans. The calculator ensures you meet amino acid requirements without relying on animal products.
Note: Avoid overconsuming either food to prevent digestive issues. Additives like oil or salt aren't calculated here, as they affect nutritional density. For specific diets, consult a nutritionist to refine your protein strategy.
Frequently asked questions
Why do rice and beans form complete protein?
Together they contain all nine essential amino acids. Rice provides methionine beans lack, while beans supply lysine rice lacks.
Can I use combinations other than rice and beans?
Yes, like quinoa with lentils or oats with chickpeas. The tool adapts to grain-legume pairs that complement amino acids.
How many grams do I need to eat for complete protein?
Depends on dosage: 100g rice + 100g beans = 11.2g protein. Adjust portions based on your daily needs, calculated by body weight and activity level.
Do I need to eat them together in the same meal?
No, but consuming them on the same day is sufficient. Your body combines amino acids throughout the day, not requiring simultaneous intake.