Guide

Most cooked beans deliver 8–9 g of protein per 100 g, while soybeans and edamame land higher on the same measure.

Yes—beans and rice together supply all nine essential amino acids, creating a complete protein when eaten in reasonable portions.

No—beans and rice don’t need to be eaten together to make complete protein; variety across the day covers the amino acids.

Cooked beans deliver about 105–170 calories and 7–10 g protein per ½ cup; type, prep, and add-ins shift totals.

A typical bean burrito packs 12–20 grams of protein, and smart add-ins can push that higher.

BBQ chicken breast protein averages about 31 g per 100 g cooked, with 25–35 g per serving depending on cut and cook.

One average slice of BBQ chicken pizza delivers about 12–16 grams of protein, depending on crust, cheese, and chicken load.

A typical bean and cheese burrito delivers 14–20 grams of protein, depending on tortilla size, beans used, and cheese amount.

BBQ pork protein ranges from 13–26 g per 100 g, shaped by cut, sauce, and cooking yield.

One 3.75-oz Beach Cliff sardines can delivers roughly 12–18 g of protein, depending on flavor and pack style.