Top protein-rich beans include soybeans, lupini, lentils, chickpeas, and black beans, delivering about 8–19 g protein per 100 g cooked.
Searching for dependable plant proteins? Beans deliver steady protein, fiber, potassium, iron, and a low price tag. This guide ranks the highest-protein beans, shows exact protein numbers per 100 g and per cup, and gives easy ways to cook them for busy weeknights.
Why Bean Protein Works For Everyday Meals
Beans contain the amino acid lysine in generous amounts. Grains tend to be richer in methionine. Put them together—think rice and beans, lentils with flatbread, or pasta e ceci—and you get a fuller amino acid pattern across the day. Add veggies and a splash of healthy fats, and you’ve built a hearty plate that keeps you satisfied.
Beans Which Are High In Protein — Ranked
This section lists cooked values, since most people eat beans cooked. Numbers below are per 100 g cooked unless noted. Exact values vary by variety, water content, and cooking time, so treat the spread as a practical range.
Protein In Popular Beans (Per 100 g, Cooked)
| Bean | Protein (g/100 g) | Notes |
|---|---|---|
| Soybeans (Mature, Boiled) | ~18–19 | Highest among common beans; firm bite; works in salads or stews. |
| Lupini Beans | ~15–16 | Often sold brined; great as a snack; rinse to cut salt. |
| Lentils | ~9 | Fast-cooking; red, green, brown, and black types; hold shape varies by type. |
| Chickpeas (Garbanzo) | ~8.9 | Nutty flavor; roasts well; blends into dips and spreads. |
| Black Beans | ~9 | Creamy center; pairs with rice, corn, citrus, and herbs. |
| Kidney Beans | ~8.7–8.9 | Classic in chili; must be fully boiled after soaking. |
| Navy (Haricot) Beans | ~8.2 | Mild taste; mash easily; great for baked styles and soups. |
| Pinto Beans | ~9.1 | Earthy flavor; ideal for refried styles and stews. |
| Mung Beans | ~7 | Soft texture; common in dals; sprouts offer a crisp salad add-in. |
| Fava (Broad) Beans | ~7.5–8 | Buttery texture; remove skins after cooking for a smoother bite. |
| Black-Eyed Peas | ~7–8 | Distinct, savory aroma; shines with leafy greens and aromatics. |
How To Turn Bean Protein Into Balanced Plates
Pair beans with grains, seeds, or dairy to round out amino acids. A few easy patterns:
- Rice + Beans: 1 cup cooked black beans over 1 cup brown rice with pico and avocado slices.
- Chickpeas + Pita: Hummus with warm whole-wheat pita and a tomato-cucumber salad.
- Lentils + Pasta: Red lentil ragù tossed through al dente pasta and a handful of basil.
- Soybeans + Tofu: Edamame, baked tofu cubes, and sesame-ginger dressing over greens.
Cooking Methods That Respect Protein (And Taste)
Soaking dried beans: Cover with water by several inches and soak 5–12 hours. Drain, rinse, then boil in fresh water until tender. This trims cook time and makes beans easier to digest.
Boiling and simmering: Bring to a rolling boil for the first few minutes, then reduce to a steady simmer. Skim foam, season midway, and finish with salt and aromatics to lock in flavor.
Pressure cooker: A pressure cooker shortens cook time dramatically. Follow model guidelines and keep enough liquid to prevent scorching.
Canned beans: A time saver. Rinse to reduce sodium and starch, then warm gently with oil, garlic, and herbs.
Top Choices And When To Use Each
Soybeans For Maximum Protein
Mature cooked soybeans land near the top for protein density per 100 g. They bring a firm bite and hold up in stews, grain bowls, and chilled salads. If you prefer a greener, milder taste, use edamame (immature soybeans) in pods or shelled. Tofu and tempeh are soy staples that make meal prep simple.
Lupini When You Want A Snackable Bean
Lupini beans are often sold brined. Drain, rinse well, and toss with lemon, olive oil, chili flakes, and parsley. They carry high protein in a small volume—handy for tapas boards or quick desk snacks.
Lentils For Speed And Versatility
Lentils cook fast without soaking and slide into soups, salads, tacos, and bakes. Red and yellow soften into a silky mash; brown and green stay intact for salads; black (beluga) hold shape with a deep, savory note.
Chickpeas For Crunch Or Cream
Roast chickpeas until crisp for a protein-rich topper, or blend into hummus for a creamy spread. In stews, they keep a pleasant bite and soak up spices well.
Black, Pinto, And Kidney Beans For Hearty Bowls
These pantry favorites deliver steady protein and a creamy texture. Black beans are smooth and pair with citrus; pinto beans bring a gentle earthiness; kidney beans keep shape in long-simmered pots.
Protein Math: Per Cup Vs Per 100 g
Label claims often list ½-cup or 1-cup servings, while cookbooks and trackers swing between grams and cups. Use this quick table for common beans. Values are cooked, drained.
Protein Reference By Serving
| Bean (Cooked) | Protein Per 1 Cup | Protein Per 100 g |
|---|---|---|
| Soybeans (Mature, Boiled) | ~31 g (per ~172 g cup) | ~18–19 g |
| Lentils | ~18 g (per ~198 g cup) | ~9 g |
| Chickpeas | ~14.5 g (per ~164 g cup) | ~8.9 g |
| Black Beans | ~15.2 g (per ~172 g cup) | ~9 g |
| Kidney Beans | ~15 g (per ~170–180 g cup) | ~8.7–8.9 g |
| Navy (Haricot) Beans | ~15 g (per ~182 g cup) | ~8.2 g |
| Pinto Beans | ~15–16 g (per ~172–180 g cup) | ~9.1 g |
Safety And Digestibility
Fully cook red kidney beans. Soak at least 5 hours, drain, then boil in fresh water before simmering. This deactivates lectins naturally present in raw beans. Canned kidney beans are already cooked and ready to go.
Ease digestion. Soak and rinse dried beans, cook until tender, and season with salt near the end. Add aromatics like bay leaf or a small strip of kombu during simmering. Start with modest portions, then build up.
Budget Tips And Pantry Strategy
Stock 2–3 bean types you enjoy most, then rotate others for variety. Keep at least one dried option and a few canned options on hand. Batch-cook a pot on the weekend, portion into containers, and freeze. That gives you grab-and-heat protein for soups, chilis, burritos, salads, and grain bowls.
Quick Picks For Different Goals
Highest Protein Density
Soybeans and lupini sit at the top. Use soy for stews and grain bowls; keep lupini for snacks.
Fastest From Pot To Plate
Lentils cook in a fraction of the time and still give a sturdy protein bump.
Meal-Prep All-Stars
Chickpeas, black beans, and pinto beans hold texture after a reheat and season well across cuisines.
How To Use This Guide Right Away
- Pick one bean from the top table that fits your taste and time.
- Plan a simple pairing: beans + grain + veg + sauce.
- Make a double batch and freeze portions for instant protein later.
Helpful References
You can view cooked protein values across common legumes in this MyFoodData bean protein list. For a plain-English refresher on getting protein from plants across the day, see Harvard’s Nutrition Source protein overview.
Bottom Line
When someone asks about beans which are high in protein, point to soybeans, lupini, lentils, chickpeas, and black beans first, then round out the pantry with kidney, navy, and pinto. Mix beans with grains or seeds across the day, cook them fully, and keep a few ready-to-eat portions in the fridge. Use the tables above to plan portions that match your goals, and you’ll meet protein targets with flavor and ease.
With that short plan, beans which are high in protein turn into weeknight staples that hit your macro goals without fuss.