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.

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 (Borlotti) 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 (Haricot) 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 (Butter) 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 77 Beans and Lentils High in Protein

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More Bean and Bean Products High in Protein

FoodServingProtein
#1 Firm Tofu
(Source)
per cup87% DV
(43.5g)
#2 Tempeh
(Source)
per cup67% DV
(33.7g)
#3 Lupin Beans
(Source)
1 cup52% DV
(25.8g)
#4 Adzuki Beans
(Source)
per cup35% DV
(17.3g)
#5 Great Northern Beans
(Source)
per cup29% DV
(14.7g)
#6 Chickpeas (Garbanzo Beans)
(Source)
per cup29% DV
(14.5g)
#7 Mung Beans
(Source)
per cup28% DV
(14.2g)
#8 Unsweetened Soymilk
(Source)
per 16oz glass28% DV
(14g)
#9 Mungo Beans
(Source)
1 cup27% DV
(13.6g)
#10 Broad Beans (Fava)
(Source)
per cup26% DV
(12.9g)
#11 Peanut Butter
(Source)
per 2 tblsp14% DV
(7.1g)
#12 Peanuts (Dry Roasted)
(Source)
per oz14% DV
(6.9g)
#13 Falafel
(Source)
1 falafel5% DV
(2.3g)
#14 Miso Paste
(Source)
1 tblsp4% DV
(2.2g)
#15 Hummus
(Source)
1 tblsp2% DV
(1.2g)

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References

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

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...