Guide

No—most beans are moderate carbs and good protein; choose portions and types to balance carbs, fiber, and protein.

One cup of cooked beans lands around 14–17 grams of protein, with variety and prep nudging the final number.

Cooked beans pack generous carbs, steady protein, and loads of fiber, making them a filling base for budget-friendly meals.

Most dishes land balance near 70% rice and 30% beans by weight, pairing rice’s methionine with the lysine in beans.

For beans protein and calories, cooked beans deliver about 7–18 g protein and 110–270 calories per cup, depending on the type.

The beans carb protein ratio averages ~2–2.5:1 in cooked beans; soybeans and lentils trend tighter.

Together, beans and rice supply all nine essential amino acids, forming a complete protein when eaten in one meal or across the day.

Beans deliver 7–9 g protein per ½ cup cooked; fiber, minerals, and calories differ by type.

Beans by protein content: soybeans and lupini lead per 100g, then lentils, kidney, pinto, black, navy, and chickpeas.

Most cooked beans land around 8–9 g protein per 100 g; soybeans sit higher at roughly 12–18 g per 100 g depending on type.