Top 10 Beans and Legumes Highest in Protein

Written by Daisy Whitbread, MScN
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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.

List of High Protein Beans

Soy Beans

#1: Boiled Soybeans (Edamame)

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
31.3g
(63% DV)
18.2g
(36% DV)
21.2g
(42% DV)
Lentils

#2: Lentils

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
17.9g
(36% DV)
9g
(18% DV)
15.6g
(31% DV)
White Beans

#3: Large White Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
17.4g
(35% DV)
9.7g
(19% DV)
14g
(28% DV)
Cranberry Beans

#4: Cranberry (Roman) Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
16.5g
(33% DV)
9.3g
(19% DV)
13.7g
(27% DV)
Split Peas

#5: Split Peas

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
16.3g
(33% DV)
8.3g
(17% DV)
14.1g
(28% DV)
Pinto Beans

#6: Pinto Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
15.4g
(31% DV)
9g
(18% DV)
12.6g
(25% DV)
Kidney Beans

#7: Kidney Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
15.3g
(31% DV)
8.7g
(17% DV)
13.7g
(27% DV)
Black Beans

#8: Black Beans (Frijoles Negros)

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
15.2g
(30% DV)
8.9g
(18% DV)
13.4g
(27% DV)
Navy Beans

#9: Navy Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
15g
(30% DV)
8.2g
(16% DV)
11.8g
(24% DV)
Lima Beans

#10: Lima Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
14.7g
(29% DV)
7.8g
(16% DV)
13.6g
(27% DV)

See All 78 Beans and Lentils High in Protein

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Top 10 Beans Highest in Protein

More Bean and Bean Products High in Protein

FoodServingProtein
#1 Firm Tofu1 cup87% DV
(43.5g)
#2 Tempeh1 cup67% DV
(33.7g)
#3 Lupin Beans1 cup52% DV
(25.8g)
#4 Adzuki Beans1 cup35% DV
(17.3g)
#5 Great Northern Beans1 cup29% DV
(14.7g)
#6 Chickpeas (Garbanzo Beans)1 cup29% DV
(14.5g)
#7 Mung Beans1 cup28% DV
(14.2g)
#8 Soymilk1 cup28% DV
(14g)
#9 Mungo Beans1 cup27% DV
(13.6g)
#10 Broad (Fava) Beans1 cup26% DV
(12.9g)
#11 Peanut Butter2 tblsp14% DV
(7.1g)
#12 Peanuts (Dry-Roasted)1oz handful14% DV
(6.9g)
#13 Falafel1 falafel5% DV
(2.3g)
#14 Miso Paste1 tblsp4% DV
(2.2g)
#15 Hummus1 tblsp2% DV
(1.2g)

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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