Top 10 Beans and Legumes Highest in Protein

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Powered by USDA Nutrition Data.
Top 10 Beans and Legumes Highest in Protein

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

The current daily value (DV) for protein is 50 grams per day. (1) This is considered to be a healthy target amount for most people. Most beans provide between 29% and 36% of the DV for protein per cup cooked. Boiled soybeans (or edamame) provide a whopping 63% of the DV.

Beans and legumes that are particularly 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. This list includes only whole beans and legumes, not products made from these foods. For bean products like tofu and hummus see the extended list of beans and bean products high in protein.

Printable One Page Sheet

Click to Print
A one-page printable list of beans high in protein.

More Bean and Bean Products High in Protein

1. Firm Tofu per cup 87% DV
2. Tempeh per cup 67% DV
3. Lupin Beans 1 cup 52% DV
4. Adzuki Beans per cup 35% DV
5. Great Northern Beans per cup 29% DV
6. Chickpeas (Garbanzo Beans) per cup 29% DV
7. Mung Beans per cup 28% DV
8. Unsweetened Soymilk per 16oz glass 28% DV
9. Mungo Beans 1 cup 27% DV
10. Broad Beans (Fava) per cup 26% DV
11. Peanut Butter per 2 tblsp 14% DV
12. Peanuts (Dry Roasted) per oz 14% DV
13. Falafel 1 falafel 5% DV
14. Miso Paste 1 tblsp 4% DV
15. Hummus 1 tblsp 2% DV

Use the ranking tool links below to select foods and create your own food list to share or print.

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

Data Sources and References

  1. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
  2. U.S. Agricultural Research Service Food Data Central
MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Try the recipe nutrition calculator, or daily meal planner.

Create a free account to log and track foods.