Top 10 Beans and Legumes Highest in Protein

Top 10 Beans and Legumes Highest in Protein

Beans and legumes are an inexpensive heart-healthy food popular all around the world. In addition to being high in protein, beans and legumes are also a good source of fiber, iron, and potassium.

The current daily value (%DV) for protein is 50 grams per day and is a target meant for most people. Most beans provide between 29-36% of the DV for protein per cup cooked. Boiled soybeans (or edamame) provide a whopping 63% DV.

Beans and legumes high in protein include soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and limas. The list below is ranked by the most protein per cup cooked. For bean products like tofu and hummus see the extended list of beans and bean products high in protein.

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List of High Protein Beans

Soy Beans 1 Boiled Soybeans (Edamame)
  • 63% DV (31.3g) protein per cup
  • 42% DV (21.2g) per 200 calorie serving
  • 36% DV (18.2g) per 100 grams (3.5 oz)
Lentils 2 Lentils
  • 36% DV (17.9g) protein per cup
  • 31% DV (15.6g) per 200 calorie serving
  • 18% DV (9g) per 100 grams (3.5 oz)
White Beans 3 Large White Beans
  • 35% DV (17.4g) protein per cup
  • 28% DV (14g) per 200 calorie serving
  • 19% DV (9.7g) per 100 grams (3.5 oz)
Cranberry Beans 4 Cranberry (Roman) Beans
  • 33% DV (16.5g) protein per cup
  • 27% DV (13.7g) per 200 calorie serving
  • 19% DV (9.3g) per 100 grams (3.5 oz)
Split Peas 5 Split Peas
  • 33% DV (16.3g) protein per cup
  • 28% DV (14.1g) per 200 calorie serving
  • 17% DV (8.3g) per 100 grams (3.5 oz)
Pinto Beans 6 Pinto Beans
  • 31% DV (15.4g) protein per cup
  • 25% DV (12.6g) per 200 calorie serving
  • 18% DV (9g) per 100 grams (3.5 oz)
Kidney Beans 7 Kidney Beans
  • 31% DV (15.3g) protein per cup
  • 27% DV (13.7g) per 200 calorie serving
  • 17% DV (8.7g) per 100 grams (3.5 oz)
Black Beans 8 Black Beans (Frijoles Negros)
  • 30% DV (15.2g) protein per cup
  • 27% DV (13.4g) per 200 calorie serving
  • 18% DV (8.9g) per 100 grams (3.5 oz)
Navy Beans 9 Navy Beans
  • 30% DV (15g) protein per cup
  • 24% DV (11.8g) per 200 calorie serving
  • 16% DV (8.2g) per 100 grams (3.5 oz)
Lima Beans 10 Lima Beans
  • 29% DV (14.7g) protein per cup
  • 27% DV (13.6g) per 200 calorie serving
  • 16% DV (7.8g) per 100 grams (3.5 oz)

See All 62 Beans and Lentils High in Protein

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Top 10 Beans Highest in Protein

More Bean and Bean Products High in Protein

#1 Firm Tofu 87% DV (43.5g) in 1 cup
#2 Tempeh 67% DV (33.7g) in 1 cup
#3 Lupin Beans 52% DV (25.8g) in 1 cup
#4 Adzuki Beans 35% DV (17.3g) in 1 cup
#5 Great Northern Beans 29% DV (14.7g) in 1 cup
#6 Chickpeas (Garbanzo Beans) 29% DV (14.5g) in 1 cup
#7 Mung Beans 28% DV (14.2g) in 1 cup
#8 Soymilk 28% DV (14g) in 1 cup
#9 Mungo Beans 27% DV (13.6g) in 1 cup
#10 Broad (Fava) Beans 26% DV (12.9g) in 1 cup
#11 Peanut Butter 14% DV (7.1g) in 2 tblsp
#12 Peanuts (Dry-Roasted) 14% DV (6.9g) in 1oz handful
#13 Falafel 5% DV (2.3g) in 1 falafel
#14 Miso Paste 4% DV (2.2g) in 1 tblsp
#15 Hummus 2% DV (1.2g) in 1 tblsp

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.


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