This beans protein content chart ranks common beans by protein per 100 g and per cup, with clear serving tips.
If you’re building meals around plant protein, a reliable chart saves time. Below you’ll find cooked-bean protein numbers per 100 grams and per cup, followed by a second table showing protein per 200 calories to help with macro planning. Data is drawn from lab-based nutrient databases that compile USDA FoodData Central records and standardized analyses, so you can plan portions with confidence. A quick note on scope: values refer to plain cooked beans (boiled, drained, no salt) unless stated.
Beans Protein Content Chart (Per 100 G And Per Cup)
This first table puts the most used beans side by side. Use it to compare everyday options, swap like-for-like in recipes, or build a varied rotation.
| Bean (Cooked) | Protein / 100 g | Protein / 1 Cup |
|---|---|---|
| Soybeans (Mature, Boiled) | 18.2 g | 31.3 g |
| Lentils | 9.0 g | 17.9 g |
| Large White Beans | 9.7 g | 17.4 g |
| Cranberry (Borlotti) Beans | 9.3 g | 16.5 g |
| Split Peas | 8.3 g | 16.3 g |
| Pinto Beans | 9.0 g | 15.4 g |
| Kidney Beans | 8.7 g | 15.3 g |
| Black Beans | 8.9 g | 15.2 g |
| Navy (Haricot) Beans | 8.2 g | 15.0 g |
| Lima (Butter) Beans | 7.8 g | 14.7 g |
| Great Northern Beans | ~7.9–8.5 g | 14.7 g |
| Chickpeas (Garbanzo) | 8.9 g | 14.5 g |
| Edamame (Green Soybeans) | ~11.9 g | 22–24 g |
Figures above reflect cooked weights and standard lab references. The one-page MyFoodData bean protein table lists protein per cup, per 100 g, and per 200 calories for these beans and more, drawing on USDA records.
How These Numbers Were Measured
Protein varies with water content and serving size. Cooked beans take on water, so protein per 100 g looks lower than dry weight. To keep things practical, datasets report cooked beans with standard methods (boiled, drained). Per-cup values map to typical household measures, while per-100-gram values let you scale recipes by weight. The source tables are compiled from USDA FoodData Central entries, aggregated and presented for meal planning.
Picking The Right Bean For Your Goal
For Maximum Protein Per Bite
Soybeans top the list across formats. Mature soybeans bring about 18.2 g per 100 g cooked and over 31 g per cup. That makes them handy for high-protein bowls, chili, and stews where volume is limited. For a fresher bite, edamame still lands strong in the low-teens per 100 g and above twenty grams per cup.
For Lighter Calories With Solid Protein
Lentils and split peas are steady choices. Lentils hit about 9 g per 100 g and 17.9 g per cup, with a fiber bonus that keeps you full. Split peas sit nearby. These make sense when you want a high-protein, high-fiber base without much fat.
For Classic Comfort Dishes
Pinto, kidney, black, and navy beans cluster near 15 g per cup. You can swap them in tacos, chili, baked dishes, or grain bowls without losing much protein. Flavor and texture differ, so pick the bean that suits your recipe and pantry.
Bean Protein Content Chart For Meal Planning
When calories are your anchor metric, protein per 200 calories helps balance plates. Use the second chart to pick the best bean for a set calorie budget, then add grains, veg, and sauces to hit your macros.
| Bean (Cooked) | Protein / 200 Calories | Notes |
|---|---|---|
| Soybeans (Mature, Boiled) | 21.2 g | Highest protein per bite |
| Lentils | 15.6 g | High fiber, easy to season |
| Pinto Beans | 12.6 g | Great for chili or refried |
| Kidney Beans | 13.7 g | Holds shape in stews |
| Black Beans | 13.4 g | Perfect with rice and salsa |
| Navy (Haricot) Beans | 11.8 g | Creamy texture in soups |
| Lima (Butter) Beans | 13.6 g | Buttery bite; mash or stew |
Protein per 200 calories gives a simple density check. Values in this chart mirror the same standardized reference used in the first table.
Beans Protein Content Chart Uses In Real Meals
The beans protein content chart lets you build bowls and plates that fit a target macro without guesswork. Here are quick ways to apply it during a busy week.
Fast Bowl Template
Start with 1 cup of lentils, black beans, or kidney beans. Add 1 cup roasted veg and ½ cup whole grains. Finish with a tangy salsa or yogurt-based sauce. You’ll land near 15–18 g protein from the beans alone, then climb from there with toppings.
Two-Bean Chili Swap
Use a split base: pinto for body and black beans for color. One cup of each gives roughly 30 g protein before you add ground turkey, tofu crumbles, or extra soybeans. Adjust seasoning with cumin, paprika, and a splash of vinegar for brightness.
Sandwich And Wrap Fillers
Mash navy beans with lemon, olive oil, and herbs for a creamy spread. Or fold chickpeas with diced peppers, pickled onions, and tahini. Either way, you bank double-digit protein with sturdy fiber.
Cooked, Canned, And Drained Weights
Labels on canned beans refer to the contents as sold. Rinsing cuts sodium and removes some packing liquid, which shifts weight without changing bean solids. If you weigh portions after draining, your real protein intake can read slightly higher per 100 g compared to the can’s panel because the water weight drops. The reference tables here are for cooked, drained beans measured without salt.
Why Protein Differs Across Beans
Species and seed composition set the ceiling. Soybeans carry more protein and fat, so they lead per 100 g. Starchy beans like lima trend lower per 100 g. Hydration during cooking shifts water content; a bean that absorbs more water can look lighter per 100 g even if a full cup lands close to peers. Processing matters too: split peas cook softer and pack well in a cup, which bumps cup-based totals.
Targeted Picks By Situation
Muscle-Friendly Meal Prep
Cook a large batch of mature soybeans for bowls and freezer packs. Pair with quinoa or brown rice, pile on colorful veg, and finish with a punchy sauce. The cup total sits above 30 g protein before extras.
Calorie-Aware Comfort Food
Lean on lentils and split peas for soups and stews. You’ll keep fat low and protein steady, with fiber to support fullness.
Everyday Swaps That Keep The Macros
Running short on pinto? Swap kidney or black beans. All three track near 15 g per cup, so your recipe and macros stay on course.
Notes For Accuracy
- Cooking Method: Boiling and draining is the standard. Long simmering increases water uptake, which can trim protein per 100 g while keeping per-cup totals similar.
- Soy Options: Edamame (green soybeans) is a ready snack with double-digit protein per 100 g. Mature soybeans push the ceiling when you want the densest bean protein.
- Reliable Sources: For deeper dives into individual beans, the ingredient pages linked from the MyFoodData list pull directly from USDA entries with serving-size controls and weight toggles.
How To Use This Chart For Macro Goals
When Protein Is The Priority
Pick soybeans or lentils as your base. Add a grain that brings extra protein (quinoa, farro), then round out with crunchy veg. If you need more, add a second half-cup of beans or a soy side such as tempeh or tofu.
When Calories Drive The Plan
Scan the per-200-calories column. Lentils and kidney beans give solid returns for the energy cost, so they fit well in fat-loss phases or lighter lunch builds.
Finish Strong: A Simple Bean-And-Grain Plate
Use the tables to slot foods that match your day. Example build: 1 cup lentils, ½ cup brown rice, 1 cup roasted veg, a handful of greens, and a spoon of yogurt-tahini. You’ll clear 20+ g protein with steady fiber and a bright, balanced plate. If you prefer a richer profile, switch the lentils for soybeans and add a citrus-garlic dressing.
You’ll see the phrase Beans Protein Content Chart used across this page to anchor the topic, and the numbers come from standardized nutrient datasets trusted by dietitians and food scientists. Cross-check any bean on the linked reference page or by searching the USDA database if you need a specific brand or preparation.