Beans protein per 100g cooked typically lands around 7–9 g, with cooked soybeans topping the chart at about 18 g per 100 g.
Looking for a simple, scan-friendly guide to beans protein per 100g cooked? This page lines up the numbers you need, shows how cooking and variety change protein, and gives clear tips to build balanced plates. Data below uses standard cooked weights so you can compare like-for-like across black beans, kidney beans, chickpeas, lentils, and more.
Beans Protein Per 100G Cooked: Full Comparison Table
This table compares common cooked beans side by side. Values reflect plain boiled beans (with or without salt as noted) per 100 g cooked.
| Bean (Cooked, 100 g) | Protein (g) | Source |
|---|---|---|
| Black Beans | 8.86 | USDA entry (100 g) |
| Kidney Beans | 8.67 | USDA entry (100 g) |
| Chickpeas (Garbanzo) | 8.86 | FDC 173757 |
| Lentils | 9.02 | FDC 172421 |
| Pinto Beans | 9.01 | FDC 173796 |
| Navy Beans | 8.23 | USDA-derived |
| Great Northern Beans | 8.3 | USDA-derived |
| White Beans (Cannellini/White, cooked) | 9.73 | USDA-derived |
| Adzuki Beans | 7.52 | FDC 173728 (table) |
| Mung Beans | 7.02 | FDC 175255 |
| Soybeans (Mature, cooked) | 18.21 | FDC 174271 |
Why Protein Per 100G Cooked Varies
Two factors swing the number you see on the label: water and variety. As beans cook, they soak up water, changing weight and concentration. Different types carry different seed compositions, so lentils and pinto beans cluster near 9 g per 100 g, while soybeans sit far higher.
For a broader nutrition view on pulses in everyday eating, see the Harvard overview on legumes and pulses, which outlines how these foods supply protein, fiber, and minerals. If you want the official definitions and food group placement, the MyPlate page for beans, peas, and lentils lays out where they fit.
Using Beans Protein Per 100G Cooked In Real Portions
Nutrition panels standardize to 100 g, but most people eat beans by the spoon, bowl, or cup. A level 1 cup of cooked beans commonly weighs around 170–180 g. That means a typical serving delivers roughly 1.7–1.8× the 100 g protein number. A bowl with 200 g goes about 2×. The exact yield depends on soak time, simmer time, and whether the beans were salted.
Best Picks When Protein Is The Priority
Soybeans Lead The Pack
Cooked soybeans clock in near 18 g protein per 100 g. That’s more than double many other beans. If you need the most protein in the fewest bites, soybeans are the easy win (FDC 174271).
Lentils And Pinto Beans Are Reliable
Cooked lentils sit at about 9.0 g per 100 g, and pinto beans land around 9.0 g as well. They cook faster than many whole beans and hold shape in salads, curries, and soups (FDC 172421; FDC 173796).
Chickpeas, Kidney, And Black Beans Sit Close Behind
Chickpeas and black beans both show ~8.9 g per 100 g. Red kidney beans land near 8.7 g. These are pantry staples that slide into stews, burritos, chaat, and grain bowls without effort (USDA kidney beans; USDA black beans).
How Cooking Choices Influence Protein Per Bite
Salt, No-Salt, And Soak Time
Protein grams don’t vanish during cooking, but water content changes concentration. Heavily soaked, long-simmered beans may weigh more at the same volume, nudging protein per spoonful down a bit. Using salt during or after cooking mostly changes sodium, not protein, though brining can affect how quickly skins soften, which can change water uptake.
Dry Versus Canned
Canned beans are convenient and close in protein to home-cooked versions when drained and rinsed. The main swings are sodium and water. If a label shows a slightly lower protein per 100 g than a dry-cooked entry, extra liquid weight is the usual reason.
Protein Quality: Pair Beans Smartly
Beans deliver plenty of protein and fiber. For amino acid balance across the day, mix pulses with grains, nuts, and seeds. The Harvard guide to healthy protein backs a varied plate that includes beans regularly.
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Beans Protein Per 100G Cooked — Handy Serving Math
When you see “beans protein per 100g cooked” on a chart, scale it fast: a hearty 180 g ladle of lentils brings about 16 g protein (9.02 × 1.8), while the same ladle of soybeans jumps to 33 g (18.21 × 1.8). A 200 g burrito filling of black beans hits about 17–18 g.
Top Beans By Protein Per 100G (Cooked)
Here’s a simple ranking you can use when protein density matters. Calories added for quick context.
| Bean (Cooked, 100 g) | Protein (g) | Calories (kcal) |
|---|---|---|
| Soybeans | 18.21 | 172 |
| Lentils | 9.02 | 116 |
| Pinto Beans | 9.01 | 143 |
| White Beans (Cannellini/White) | 9.73 | 139 |
| Chickpeas | 8.86 | 164 |
| Black Beans | 8.86 | 132 |
| Kidney Beans | 8.67 | 127 |
| Navy Beans | 8.23 | 140 |
| Great Northern Beans | 8.3 | 118 |
| Adzuki Beans | 7.52 | 128 |
| Mung Beans | 7.02 | 105 |
How To Hit Protein Targets With Beans
Build A Bowl
- Base: 180 g cooked lentils (≈16 g protein).
- Add-in: 50 g roasted soybeans or 100 g edamame if you need more protein in the same meal.
- Grain: Pair with brown rice, quinoa, or whole-grain flatbread for a steady carb base and amino acid variety.
Swap Smart In Recipes
Where a recipe calls for 1 cup of cooked beans, you can trade types without losing much protein. Moving from kidney to black beans shifts protein by a fraction per bite. Swapping in soybeans hikes protein quickly if that suits the dish.
Check Labels Against 100G Benchmarks
If a canned label looks off, compare the stated drained weight to the serving size. Protein per 100 g cooked from the tables above gives you a quick reality check against water weight or extra sauce.
Storage, Prep, And Digestibility Tips
Soak, Rinse, And Simmer
Soak dried beans to shorten cook time. Rinse canned beans to dial down sodium while keeping protein steady. A gentle simmer helps beans cook evenly, avoiding burst skins and chalky cores.
Season Late, Acid Even Later
Salt during cooking is fine; it doesn’t cut protein. Acidic ingredients can keep skins firm, so add tomatoes, citrus, or vinegar toward the end to keep texture pleasant.
Portion And Freeze
Batch-cook, portion in 150–200 g packs, and freeze. You’ll always know the protein in your next bowl without guessing.
Key Takeaways
- Most common beans hover around 7–9 g protein per 100 g cooked.
- Soybeans are the standout at ~18 g per 100 g.
- Lentils and pinto beans offer about 9 g per 100 g, with quick cook times and steady texture.
- Use the 100 g figures to scale up: 180 g ≈ 1.8× the listed protein.
Numbers above draw from USDA-based entries and widely cited nutrition datasets linked within this page.