Guide

Top choices include lentils, black beans, navy beans, chickpeas, split peas, and soybeans, each delivering double-digit fiber and protein per cup.

The highest-protein beans are soybeans and lupini, followed by lentils, black beans, chickpeas, kidney, and navy beans per cooked 100 g.

Soybeans top the list for bean protein by weight; cooked mature soybeans deliver about 18–19 grams per 100 grams.

Cooked soybeans top the list for protein density, with lupini, edamame, lentils, and black beans close behind.

Top beans for protein and fiber: lentils, black beans, chickpeas, and soy—about 12–18g protein and 8–16g fiber per cup.

Beans high in protein and low in carbs include soybeans, lupini, edamame, and black soybeans, delivering dense protein with minimal net carbs.

Many cooked beans deliver 8–18 g protein per 100 g; soybeans lead, with lentils, black beans, and kidney beans close behind.

A beans-and-rice bowl packs ~19–23 g protein from 1 cup beans plus ~4–5 g from 1 cup cooked rice.

Cooked soybeans, lentils, and common beans deliver double-duty protein and iron in one budget-friendly package.

Beans and rice pair to cover all essential amino acids; the mix delivers a complete protein across the day.