Most cooked beans deliver 8–9 g of protein per 100 g, while soybeans and edamame land higher on the same measure.
Looking for a clean snapshot of protein density across everyday beans? Here’s a data-led guide you can trust right now, built for everyday cooks. Values below use cooked, boiled, no-salt entries from standard nutrient databases so you can compare like for like at the grocery shelf or in your meal prep.
Protein By Bean Type (100 g Cooked)
| Bean | Protein (g/100 g) | Notes |
|---|---|---|
| Black beans | 8.9 | Steady across brands; great in bowls, tacos, soups. |
| Kidney beans (red) | 8.7 | Classic chili base; mild and firm when cooked right. |
| Pinto beans | 9.0 | Creamy texture after simmering; easy refried. |
| Navy/haricot beans | 8.7 | Small size; common in baked bean recipes. |
| Chickpeas (garbanzo) | 8.9 | Staple for hummus and crunchy roasted snacks. |
| Lentils* | 9.1 | Technically a pulse, not a bean; fast cooking. |
| Edamame (green soy) | 11.9 | Higher protein with a fresh, tender bite. |
| Soybeans (mature, cooked) | 18.2 | Top of the list; dense and nutty. |
*Included for menu planning since many readers compare beans and lentils side by side.
What “Per 100 g” Actually Tells You
Per-100-gram numbers give a straight density check, not a serving suggestion. Beans hold water during cooking, so protein looks lower by weight than dry numbers on a bag. The cooked weight is what you’ll eat, so it’s the best unit for real-world swaps.
Beans Protein Per 100G: Cooked Vs Canned
If you drain canned beans, protein per 100 g drops a little since canning leaves more water. If sodium matters, pick no-salt cans or rinse well under running water.
How The Numbers Were Chosen
Values come from standard listings that cite laboratory data. As a reference point, see the USDA-sourced black beans page and the USDA-sourced chickpeas page to view the same 100 g switch on those entries. Those listings mirror the cooked, boiled, no-salt style used here.
Why Some Beans Score Higher
Two levers shape the chart: the seed itself and the moisture in the cooked product. Soybeans carry more protein and fat by nature, so per 100 g they rank higher than black beans or kidney beans. Edamame sits between standard beans and mature soy because it’s harvested green with less starch and a tender texture.
Amino Acid Balance In Bean Meals
Beans are lysine-rich but lighter in methionine. That’s why the classic “beans + grains” pairing works so well. You don’t need to combine them in the same bite; a normal day’s meals can round out the pattern. Toss beans over rice, fold them into corn tortillas, or spoon them beside quinoa, and you’re set.
Serving Math: Turning 100 g Into Plates
When you cook from dry, one cup of cooked beans weighs around 160–180 g depending on the type and simmer time. That means a casual ½ cup portion (about 80–90 g) lands just under the 100 g yardstick. If you eat a full cup at lunch, you’ll usually double the protein shown in the table for that bean.
Cooked Vs Raw Listings
Dry nutrition labels show big protein per 100 g because there’s no cooking water yet. Once the beans absorb water, the weight climbs and the protein gets spread over more grams. That’s why cooked tables better match the plate in front of you.
Practical Ways To Hit A Protein Target
Looking to raise daily protein without meat? Use simple swaps: add 100 g of black beans to a salad, swap croutons for a warm spoon of chickpeas, blend some pinto beans into soups for body, or snack on steamed edamame with a pinch of salt. Small moves stack up fast across a day.
Quick Cooking Pointers That Help
- Soak dry beans overnight to cut simmer time and improve texture.
- Salt late in the simmer if you want skins to stay tender.
- Batch-cook and refrigerate for up to four days, or freeze in flat bags.
- Rinse canned beans to drop sodium while keeping protein steady.
Cooked Vs Canned: Protein Snapshot
| Type | Cooked (g/100 g) | Canned, Drained (g/100 g) |
|---|---|---|
| Black beans | 8.9 | ~7.0 |
| Chickpeas | 8.9 | ~7.0 |
| Kidney beans | 8.7 | ~7.4 |
| Pinto beans | 9.0 | ~7.2 |
| Navy/haricot beans | 8.7 | ~7.0 |
| Edamame | 11.9 | — |
| Soybeans (mature) | 18.2 | — |
The canned column shows typical drained values pulled from common listings. Your brand may land higher or lower depending on brine strength, soak method, and how dry the beans were when packaged.
How To Use The Chart In Daily Meals
Build Easy Bowls
Start with cooked rice or quinoa. Spoon on 100–150 g of black beans or pinto beans. Add salsa, lime, and a spoon of yogurt. You’ve cleared 9–14 g of protein with pantry items.
Upgrade Sandwiches And Wraps
Mash kidney beans with olive oil, lemon, and herbs as a spread. Layer with crunchy veg in a wrap. It’s quick, cheap, and it travels well for lunch.
Toss Protein Into Soups And Stews
Fold a cup of chickpeas into tomato soup, or stir navy beans through a brothy vegetable pot. The texture turns silky and the bowl becomes more filling.
Bean Pointers Many Readers Ask About
Cooking Time And Protein
Protein itself doesn’t vanish with extra simmer time, but water uptake shifts the per-100-g number. A softer bean holds more water, so the reading by weight looks a touch lower.
Refried Beans
Refried pinto beans start with cooked beans, then get mashed and seasoned. Per 100 g, they stay near plain pinto beans unless a recipe adds lots of fat.
Canned Beans Confidence
Yes. Drain and rinse. You’ll give up a little density per 100 g, but the time savings are big. If you want the cooked numbers, simmer canned beans briefly to reduce moisture and weigh them after draining well.
Meal Planning Takeaway
Use the first table to choose a base. Double the number for a hearty cup, or mix two beans to match taste and texture. If you’re tracking macros, weigh your cooked portion and line it up with the 100 g values. That keeps beans protein per 100g front and center in your plan without spreadsheets.
Smart Shopping & Label Tips
- For dry bags, skim the ingredient line; you only need beans.
- For cans, scan sodium and look for “no salt added.”
- Store brands usually match the protein numbers at a lower price.
- Edamame in the freezer aisle is the quickest high-protein bean snack.
Protein Equivalents You Can Use Fast
Here’s quick math you can use at the table. These hit close enough for daily tracking.
- 100 g black beans ≈ 9 g protein; 150 g gets you ≈ 13–14 g.
- 100 g chickpeas ≈ 9 g; a full cup (about 165 g) lands near 15 g.
- 100 g pinto beans ≈ 9 g; refried portions track near that mark.
- 100 g edamame ≈ 12 g; a snack bowl climbs fast.
- 100 g mature soybeans ≈ 18 g; a scoop lifts any stew.
Do Soaking, Salting, Or Pressure Cooking Change Protein?
These steps change texture and water levels far more than the actual protein in the beans. Soaking hydrates the seed before heat, which trims cook time. Pressure cookers push water in quickly, giving a soft bite. Salting during the last stretch keeps skins supple. Across those methods, per-100-g protein shifts because the final food holds more or less water. To mirror database values, drain well and cool before weighing.
Digestibility Tips That Keep Meals Comfortable
A slow soak helps break down gas-forming sugars. A rinse after cooking can wash away some loose starch. Spices like cumin, asafoetida, or bay leaves are classic add-ins that many cooks lean on for a gentle pot. Most folks adapt quickly when beans become a daily habit, so start with modest portions and build from there.
A 1-Day Sample Using The Chart
Breakfast: Toast with smashed edamame (120 g yields ~14 g). Lunch: Salad with 150 g black beans and a grain scoop. Dinner: Tomato stew with 200 g chickpeas. That day clears 40+ g from beans alone.
Why Per-100-G Beats “Serving Size” For Planning
Labels jump between cups, spoons, and mixed measures. The 100 g yardstick doesn’t wobble, so you can weigh a cooked portion and know exactly where you are. If you cook for a family, it also lets you scale recipes with zero guesswork: weigh the pot once, divide by plate, and match the table.
Final Notes
Beans deliver protein, fiber, and minerals at a low cost. Rotate black, red, and white varieties, plus chickpeas and soy, and you’ll meet daily targets with comfort food. Keep beans protein per 100g as your yardstick and you’ll eat well without fuss at home every single day today.