Most cooked beans provide 7–10 g protein per ½ cup; see the beans protein list below for exact serving numbers.
Shopping for plants that carry their weight at mealtimes? Beans make it easy. Canned or from dry, they bring steady protein, fiber, and minerals with little fat or sodium. This page gives you a clear beans protein list built from widely used nutrient datasets, plus smart ways to hit your target with real-life portions.
Beans Protein List (Per 100 g And ½ Cup)
The table below shows protein for common cooked beans in two handy views: 100 g for label math and roughly ½ cup for plate math. Numbers reflect drained, cooked beans without sauce. Minor brand-to-brand wiggle room is normal.
| Bean (Cooked) | Protein / 100 g | Protein / ~½ cup* |
|---|---|---|
| Black beans | 8.9 g | 7.3–7.6 g |
| Kidney beans | 8.7 g | 7.0–7.6 g |
| Pinto beans | 9.0–9.1 g | 7.5–7.8 g |
| Navy beans | 8.2–8.3 g | 7.0–7.5 g |
| Chickpeas (garbanzo) | 8.9 g | 7.0–7.6 g |
| Lentils | 9.0–9.1 g | 8.5–9.0 g |
| Soybeans (mature, boiled) | 18–19 g | 15–17 g |
| Edamame (green soy) | 11–12 g | 8–10 g |
| Adzuki beans | 7–8 g | 6–7 g |
| Lima beans | 7–8 g | 6–7 g |
*½ cup is an at-a-glance kitchen measure; exact grams vary by bean size and how tightly you pack the cup.
Bean Protein List By Serving Size: What A Typical Plate Delivers
One level cup of cooked beans lands near 15 g protein for most types, while soy runs higher.
Quick Benchmarks You Can Trust
- ½ cup black, kidney, pinto, navy, or chickpeas: ~7–8 g.
- ½ cup lentils: ~9 g.
- ½ cup edamame: ~9–10 g.
- ½ cup mature soybeans: ~16 g.
Why Do Numbers Differ Across Labels?
Two reasons pop up most: water and serving math. Beans swell as they cook, and different brands cook to slightly different textures. Cup volume also varies with bean shape. That’s why the beans protein list shows ranges for the ½ cup column while the 100 g column stays tight.
How To Use The Beans Protein List In Real Meals
Use it as a build-a-bowl tool. Pick a bean, add a grain, fold in veg, and finish with a sauce. Protein climbs fast, and the fiber makes the meal steady from start to finish.
Swap Chart: Easy Ways To Hit 20–30 g
| Meal Idea | Protein | Notes |
|---|---|---|
| 1 cup black beans + salsa + tortillas | ~15 g | Add ¼ cup cheese to reach ~22 g. |
| 1 cup lentil soup + slice of bread | ~17–19 g | Stir in yogurt for a bump. |
| ¾ cup chickpeas + tahini + salad | ~11–12 g | Add 3 tbsp hemp seeds to reach ~22 g. |
| 1 cup edamame + sea salt | ~18–20 g | Great snack or side. |
| ¾ cup cooked soybeans + rice | ~14 g | Top with tofu to land near 25 g. |
| Bean chili, 1 heaping cup | ~15–18 g | Use mixed beans to even out texture. |
Cooking Methods That Nudge Protein Per Cup
Protein per gram stays the same. Firmer beans pack tighter in a cup; very soft beans pack looser, so the per-cup number moves a little.
Soaking, Salting, And Doneness
- Soaking: speeds cooking; protein doesn’t leach in a meaningful way.
- Salt early: salted water keeps skins intact, which helps cups pack evenly.
- Stop before mushy: aim for tender-firm so your cup measure stays consistent.
Pressure Cooker Vs. Stovetop
Same protein per 100 g. Only texture changes cup packing.
Protein Quality: Pairing For A Full Amino Profile
Most beans come up short on methionine and carry plenty of lysine. Grains lean the other way. When you eat both across the day, you land on a fuller amino mix. Soy stands apart with a higher amino score on its own.
Meal Prep Tips That Keep Protein On Track
Cook Once, Eat Many Times
Make a big pot on the weekend, cool fast, and store in shallow containers. Portion into ½-cup and 1-cup packs so weekday macros are quick to track.
Season Smart
- Add citrus or vinegar near the end.
- Use spice blends for big flavor.
- Stir in yogurt, tahini, or tofu for a boost.
Label Claims Vs. Database Numbers
Brands round to whole grams and use their own cup weights. Public datasets list per-100 g values with more precision. If a label seems off, check the bean in MyFoodData or search the bean in USDA FoodData Central for a second view.
Cooked Vs. Canned: Does Protein Change?
Protein holds steady. Draining and rinsing canned beans trims sodium and keeps protein close to the cooked-from-dry values. Stock or sauce can dilute the count per cup, so strain for cleaner math.
Are Beans Complete Proteins?
Most beans run low in methionine and rich in lysine. Grains flip that pattern. Pair them and you cover the bases over the day. You don’t need to mix in the same forkful, but rice with beans or pita with hummus is a tidy way to do it.
Smart Shopping Tips
Dry Or Canned
Dry beans cost less per serving and store well. Canned beans save time. Keep both on hand so you can batch-cook on weekends and still have a quick can for a weeknight.
Labels To Scan
- Serving size drives the headline number.
- Added fats change calories per gram of protein.
- Sauces add sodium, not protein.
Quick Answers To Common Bean Protein Questions
Which Beans Have The Most Protein Per 100 g?
Mature soybeans sit at the top, posting around 18–19 g per 100 g cooked. Edamame lands near 12 g. Most other common beans cluster near 9 g.
Which Beans Give The Most Per ½ Cup?
Lentils often edge up to ~9 g per ½ cup. Soy pushes well past that. Black, pinto, kidney, navy, and chickpeas hover near 7–8 g in a level ½ cup.
Storage, Safety, And Digestibility
Safe Handling
Cool within two hours. Chill up to four days or freeze two to three months. Reheat hot.
Gas And Comfort
Rinse canned beans well. If cooking from dry, soak, discard the soak water, and add fresh water for the pot. Start with smaller servings if you’re new to high-fiber meals.
FAQ-Style Notes Without The Fluff
Can I Rely On Cups Instead Of A Scale?
Yes. Use the ½-cup and 1-cup scaffolds in this page and your day-to-day totals will land close. If you need tighter tracking, weigh once, note your cup’s usual grams, and reuse that number.
How This Page Was Built
Protein figures come from nutrient databases. Values match cooked, drained weights.
Key Takeaway
Keep this beans protein list handy so planning protein-solid meals stays simple.