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Protein is an essential nutrient for human health. This list of beans high in protein can certainly help you reach your daily goals.
Protein is used, among other things, to build and repair muscle and other tissues. You literally can’t survive if you don’t consume enough of this nutrient. Besides other nutrients, beans also generally contain a nice amount of protein.
Are beans a good source of protein?
The amounts of protein in beans per 100 grams vary a lot from type of bean to type of bean. In general, beans are more known as a source of carbs but they contain a decent amount of protein for a plant-based food source.
Certain other plant-based food groups like nuts and other food sources like meat generally contain more protein per 100 grams than beans.
Depending on your goals with eating more protein other protein sources may be better food choices.
You also have to keep in mind that plant-based protein is generally not as easy to absorb as animal-based protein (1, 2).
Something else is that not all protein is the same, it can be made of different amino acids. These are smaller building blocks of protein with varying effects. In general it is a good idea to get nutrients like protein from a variety of food groups.
Below you can find a list of beans ranked from highest to lowest in protein per 100 grams. These nutritional values are for the cooked beans. This ranking does not take into account total calories. If you are interested in a ranking like that you can check out the list of the best beans for weight loss.
Keep in mind that overdoing with protein isn’t optimal either.
1. Soybeans
Soybeans, also called edamame when the soybean is still young, are a type of bean that stands out because of their higher fat content compared to the other options on this list.
This is not necessarily something bad but it does add to the calorie count of this bean. On the upside, the amount of net carbs makes soybeans the best option for low-carb diets on this list.
100 grams of cooked soybeans contains (3):
- Protein: 16.6 grams
- Calories: 173
- Carbs: 9.9 grams
- Part of the carbs that is fiber: 6.0 grams
- Fat: 9 grams
- Manganese: 41% of the DV (Daily Value)
- Iron: 29% of the DV
- Vitamin K: 24% of the DV
- Phosphorus: 24% of the DV
- Magnesium: 21% of the DV
And some other vitamins and minerals in smaller amounts.
Soybeans are also the main ingredient of the popular meat replacement tofu. Tofu is mostly popular in the Eastern kitchen but available all around the world.
2. Cranberry beans (roman)
Cranberry beans, also often called Roman beans, stand out with their impressive nutrient profile. With the fiber in this bean you can definitely reduce hunger and cravings a lot.
100 grams of cooked cranberry beans contains (4):
- Protein: 9.3 grams
- Calories: 136
- Carbs: 24.5 grams
- Part of the carbs that is fiber: 10.0 grams
- Fat: 0.5 grams
- Folate: 52% of the DV (Daily Value)
- Manganese: 18% of the DV
- Thiamin: 14% of the DV
- Phosphorus: 14% of the DV
- Iron: 12% of the DV
And some other vitamins and minerals in smaller amounts.
3. Pink beans
This next option, pink beans, is another great source of folate and manganese. If you struggle a lot with hunger there may be better beans for you than pink beans but they are still a great source of protein.
100 grams of cooked pink beans contains (5):
- Protein: 9.1 grams
- Calories: 149
- Carbs: 27.9 grams
- Part of the carbs that is fiber: 5.3 grams
- Fat: 0.5 grams
- Folate: 42% of the DV (Daily Value)
- Manganese: 27% of the DV
- Thiamin: 17% of the DV
- Phosphorus: 17% of the DV
- Magnesium: 16% of the DV
And some other vitamins and minerals in smaller amounts.
4. Pinto beans
Pinto beans are a popular type of bean in Mexico. This bean is another option with an impressive amount of fiber, protein, vitamins, and minerals.
100 grams of cooked pinto beans contains (6):
- Protein: 9 grams
- Calories: 143
- Carbs: 26.2 grams
- Part of the carbs that is fiber: 9 grams
- Fat: 0.7 grams
- Folate: 43% of the DV (Daily Value)
- Manganese: 23% of the DV
- Phosphorus: 15% of the DV
- Thiamin: 13% of the DV
- Iron: 12% of the DV
And some other vitamins and minerals in smaller amounts.
5. Black beans
Black beans are mostly popular in South and Central America but even if they are less popular where you live they might deserve a spot in your diet if you are trying to increase your protein intake.
100 grams of cooked black beans contains (7):
- Protein: 8.9 grams
- Calories: 132
- Carbs: 23.7 grams
- Part of the carbs that is fiber: 8.7 grams
- Fat: 0.5 grams
- Folate: 37% of the DV (Daily Value)
- Manganese: 22% of the DV
- Magnesium: 17% of the DV
- Thiamin: 16% of the DV
- Phosphorus: 14% of the DV
And some other vitamins and minerals in smaller amounts.
6. Chickpeas (garbanzo beans)
Chickpeas, also known as garbanzo beans, are the next type of protein-rich bean on this list.
100 grams of cooked chickpeas contains (8):
- Protein: 8.9 grams
- Calories: 164
- Carbs: 27.4 grams
- Part of the carbs that is fiber: 7.6 grams
- Fat: 2.6 grams
- Manganese: 52% of the DV (Daily Value)
- Folate: 43% of the DV
- Copper: 18% of the DV
- Phosphorus: 17% of the DV
- Iron: 16% of the DV
And some other vitamins and minerals in smaller amounts.
There is a wide variety of popular ways that are used to implement more chickpeas into the daily diet. Some examples include hummus, salads, chickpea flour, and chickpea soup.
7. Kidney beans
Kidney beans are one of the most commonly consumed types of beans. They have a distinct dark red color. Chili is a popular dish that often uses kidney beans.
100 grams of cooked kidney beans contains (9):
- Protein: 8.7 grams
- Calories: 127
- Carbs: 22.8 grams
- Part of the carbs that is fiber: 6.4 grams
- Fat: 0.5 grams
- Folate: 33% of the DV (Daily Value)
- Manganese: 22% of the DV
- Phosphorus: 14% of the DV
- Iron: 12% of the DV
- Potassium: 12% of the DV
And some other vitamins and minerals in smaller amounts.
Another popular food combination is kidney beans with rice. There are better foods than rice if you’re trying to increase your protein intake. If you want to give this combination a shot anyway you can add other foods high in protein like for example chicken.
8. Great northern beans
Many people think they are the same but great northern beans are not the same as navy beans. Both make a great food option when trying to increase protein intake but great northern beans are a tiny amount better for increasing your protein intake.
100 grams of cooked great northern beans contains (10):
- Protein: 8.3 grams
- Calories: 118
- Carbs: 21.1 grams
- Part of the carbs that is fiber: 7 grams
- Fat: 0.5 grams
- Manganese: 26% of the DV (Daily Value)
- Folate: 25% of the DV
- Phosphorus: 17% of the DV
- Iron: 12% of the DV
- Magnesium: 12% of the DV
And some other vitamins and minerals in smaller amounts.
9. Navy beans
Navy beans are the highest-fiber option on this list which is very helpful for feeling fuller and having fewer cravings. This can be helpful for something like losing weight and unhelpful if you have trouble eating enough calories throughout the day.
The name of this bean comes from its past popularity in the US navy.
100 grams of cooked navy beans contains (11):
- Protein: 8.2 grams
- Calories: 140
- Carbs: 26.3 grams
- Part of the carbs that is fiber: 10.5 grams
- Fat: 0.6 grams
- Folate: 35% of the DV (Daily Value)
- Manganese: 26% of the DV
- Thiamin: 16% of the DV
- Phosphorus: 14% of the DV
- Iron: 13% of the DV
And some other vitamins and minerals in smaller amounts.
10. Lima beans
Lima beans are slightly lower on this list but they still contain a good amount of protein per 100 grams. On top of that they are relatively low in calories, contain a good amount of fiber, and a good source of important nutrients. Lima beans can definitely be part of a healthy diet.
100 grams of cooked lima beans contains (12):
- Protein: 7.8 grams
- Calories: 115
- Carbs: 20.9 grams
- Part of the carbs that is fiber: 7 grams
- Fat: 0.4 grams
- Manganese: 26% of the DV (Daily Value)
- Folate: 21% of the DV
- Potassium: 15% of the DV
- Iron: 13% of the DV
- Copper: 12% of the DV
And some other vitamins and minerals in smaller amounts.
11. Black-eyed peas
Black-eyed peas are a type of cowpea with an easy-to distinguish look because of the colored spot, often black, in the middle of a white bean. This type of bean is an especially great source of folate.
100 grams of cooked black-eye peas contains (13):
- Protein: 7.7 grams
- Calories: 116
- Carbs: 20.8 grams
- Part of the carbs that is fiber: 6.5 grams
- Fat: 0.5 grams
- Folate: 52% of the DV (Daily Value)
- Manganese: 24% of the DV
- Phosphorus: 16% of the DV
- Iron: 14% of the DV
- Thiamin: 13% of the DV
And some other vitamins and minerals in smaller amounts.
12. Fava beans (broad beans)
Fava beans, also known as broad beans, are a type of bean mostly eaten when it’s still young. They play a part in recipes all around the world.
100 grams of cooked flava beans contains (14):
- Protein: 7.6 grams
- Calories: 110
- Carbs: 19.7 grams
- Part of the carbs that is fiber: 5.4 grams
- Fat: 0.4 grams
- Folate: 26% of the DV (Daily Value)
- Manganese: 21% of the DV
- Copper: 13% of the DV
- Phosphorus: 12% of the DV
- Magnesium: 11% of the DV
And some other vitamins and minerals in smaller amounts.
13. Adzuki beans
Adzuki beans are a type of bean that is mainly popular in the east but a good food option to consume more protein no matter where you live.
100 grams of cooked adzuki beans contains (15):
- Protein: 7.5 grams
- Calories: 128
- Carbs: 24.8 grams
- Part of the carbs that is fiber: 7.3 grams
- Fat: 0.1 grams
- Folate: 30% of the DV (Daily Value)
- Manganese: 29% of the DV
- Phosphorus: 17% of the DV
- Potassium: 15% of the DV
- Copper: 15% of the DV
And some other vitamins and minerals in smaller amounts.
Adzuki beans regularly play a role in dessert recipes with a lot of sugar. Depending on your goals with your diet you want to avoid these.
14. Mung beans
The last option on this list is the low-calorie mung bean. This type of bean has a distinct more round shape. Mung beans are mostly popular in the East but available all around the world.
100 grams of cooked mung beans contains (16):
- Protein: 7 grams
- Calories: 105
- Carbs: 19.2 grams
- Part of the carbs that is fiber: 7.6 grams
- Fat: 0.4 grams
- Folate: 40% of the DV (Daily Value)
- Manganese: 15% of the DV
- Magnesium: 12% of the DV
- Thiamin: 11% of the DV
- Phosphorus: 10% of the DV
And some other vitamins and minerals in smaller amounts. These are not very high levels of vitamins and minerals so keep in mind to eat enough other nutritious foods too.
