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Top 10 Beans and Legumes Highest in Protein

Written by Daisy Whitbread, BSc
(Hons) MSc DipION
Powered by USDA Nutrition Data

Last Updated: December 9th, 2020

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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Table of Contents
 Introduction

List of High Protein Beans

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More Bean and Bean Products High in Protein

 Nutrient Ranking Tool

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References

List of High Protein Beans

#1: Boiled Soybeans (Edamame)

Protein
Protein
Protein

per Cup per 100g per 200 Calories

31.3g
18.2g
21.2g

(63% DV) (36% DV) (42% DV)

Nutrition Facts for Boiled Soybeans (Edamame).

(Source)

#2: Lentils

×
Protein
Protein
Protein

 per Cup per 100g per 200 Calories

17.9g
9g
15.6g

(36% DV) (18% DV) (31% DV)

Nutrition Facts for Lentils (Cooked).

(Source)

#3: Large White Beans

Protein
Protein
Protein

per Cup per 100g per 200 Calories

17.4g
9.7g
14g

(35% DV) (19% DV) (28% DV)

Nutrition Facts for Cooked Large White Beans.

(Source)

×
 #4: Cranberry (Borlotti) Beans

Protein
Protein
Protein

per Cup per 100g per 200 Calories

16.5g
9.3g
13.7g

(33% DV) (19% DV) (27% DV)

Nutrition Facts for Cranberry Beans (Roman Beans).

(Source)

#5: Split Peas

Protein
Protein
Protein

per Cup per 100g per 200 Calories

16.3g
8.3g
14.1g

×
(33% DV) (17% DV) (28% DV)
Nutrition Facts for Split Peas.
(Source)

#6: Pinto Beans

Protein
Protein
Protein

per Cup per 100g per 200 Calories

15.4g
9g
12.6g

(31% DV) (18% DV) (25% DV)

Nutrition Facts for Pinto Beans (Cooked).

(Source)

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#7: Kidney Beans
 Protein
Protein
Protein

per Cup per 100g per 200 Calories

15.3g
8.7g
13.7g

(31% DV) (17% DV) (27% DV)

Nutrition Facts for Kidney Beans.

(Source)

#8: Black Beans (Frijoles Negros)

Protein
Protein
Protein

per Cup per 100g per 200 Calories

15.2g
8.9g
13.4g

(30% DV) (18% DV) (27% DV)

Nutrition Facts for Black Beans.

(Source)

×
 #9: Navy (Haricot) Beans

Protein
Protein
Protein

per Cup per 100g per 200 Calories

15g
8.2g
11.8g

(30% DV) (16% DV) (24% DV)

Nutrition Facts for Navy Beans.

(Source)

#10: Lima (Butter) Beans

Protein
Protein
Protein

per Cup per 100g per 200 Calories

14.7g
7.8g
13.6g

(29% DV) (16% DV) (27% DV)

Nutrition Facts for Lima Beans.

(Source)

See All 77 Beans and Lentils High in Protein

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More Bean and Bean Products High in Protein
 Food Serving Protein

#1 Firm Tofu 87% DV

per cup
View (Source) (43.5g)

#2 Tempeh 67% DV

per cup
View (Source) (33.7g)

#3 Lupin Beans 52% DV

1 cup
View (Source) (25.8g)

#4 Adzuki Beans 35% DV

per cup
View (Source) (17.3g)

#5 Great Northern Beans 29% DV

per cup
View (Source) (14.7g)

#6 Chickpeas (Garbanzo Beans) 29% DV

per cup
View (Source) (14.5g)

#7 Mung Beans 28% DV

per cup
View (Source) (14.2g)

#8 Unsweetened Soymilk 28% DV

per 16oz glass

View (Source) (14g)

#9 Mungo Beans 27% DV

1 cup
View (Source) (13.6g)

#10 Broad Beans (Fava) 26% DV

per cup
View (Source) (12.9g)

#11 Peanut Butter 14% DV

per 2 tblsp
View (Source) (7.1g)

#12 Peanuts (Dry Roasted) 14% DV

per oz
View (Source) (6.9g)

#13 Falafel 5% DV

1 falafel
View (Source) (2.3g)

#14 Miso Paste 4% DV

1 tblsp
View (Source) (2.2g) ×
#15 Hummus 1 tblsp 2% DV

View (Source) (1.2g)

From the Nutrient Ranking Tool

Foods High in Protein

Foods Low in Protein
Vegetables High in Protein
Fruits High in Protein
Vegetarian Foods High in Protein
Nuts High in Protein
Grains High in Protein
Beans High in Protein
Dairy High in Protein
Breakfast Cereals High in Protein
Fast Foods High in Protein

View more food groups with the nutrient ranking tool, or see ratios with the nutrient
ratio tool.

Related

Beans Low in Net Carbs

High Protein Foods
Vegetarian Sources of Protein
Vegetables High in Protein
Fruits High in Protein
Nuts High in Protein
High Protein Grains
Cheese High in Protein
Complete Protein Calculator
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Data Sources and References

1. U.S. Agricultural Research Service

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