37 Beans and Legumes with the Most Protein

37 Beans and Legumes with the Most Protein

Beans and legumes are an inexpensive food, commonly found in diets all over the world. High in fiber, calcium, and iron, beans and legumes are also a great source of protein. Combined with high protein whole grains like buckwheat, brown rice, millet, quinoa, and teff, beans and legumes not only make a delicious meal, but often provide the full compliment of essential amino acids needed by humans. Here is a list of beans and legumes which provide the most protein. The list is ranked by the protein to calorie ratio, that is, which bean provides the most protein per calorie. In general, the more mature a bean or legume, the more rich in protein it will be. For more information see the extended list of protein rich bean and legume products, and the list of protein rich beans ranked by their protein percentages.

#1: Lupin Beans (Cooked)
Protein in 100gPer cup (166g)Protein to Calorie Ratio
15.6g25.8g1g protein per 7.4 calories
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#2: Tofu
Protein in 100gPer 1/4 block (116g)Protein to Calorie Ratio
8.1g9.4g1g protein per 9.4 calories
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#3: Soybeans (Boiled)
Protein in 100gPer cup (172g)Protein to Calorie Ratio
16.6g28.6g1g protein per 10.4 calories
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#4: Tempeh
Protein in 100gPer cup (166g)Protein to Calorie Ratio
18.5g30.8g1g protein per 10.4 calories
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#5: Soybeans (Roasted)
Protein in 100gPer cup (93g)Protein to Calorie Ratio
39.6g36.8g1g protein per 11.4 calories
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#6: Soymilk (Unsweetened)
Protein in 100gPer cup (243g)Protein to Calorie Ratio
2.9g7g1g protein per 11.4 calories
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#7: Lentils (Cooked)
Protein in 100gPer cup (198g)Protein to Calorie Ratio
9g17.9g1g protein per 12.9 calories
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#8: Winged Beans (Cooked)
Protein in 100gPer cup (172g)Protein to Calorie Ratio
10.6g18.3g1g protein per 13.9 calories
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#9: Split Peas (Cooked)
Protein in 100gPer cup (196g)Protein to Calorie Ratio
8.3g16.3g1g protein per 14 calories
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#10: Mungo Beans (Cooked)
Protein in 100gPer cup (180g)Protein to Calorie Ratio
7.5g13.6g1g protein per 14 calories
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#11: Great Northern Beans (Cooked)
Protein in 100gPer cup (177g)Protein to Calorie Ratio
8.3g14.7g1g protein per 14.2 calories
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#12: Yardlong Beans (Cooked)
Protein in 100gPer cup (171g)Protein to Calorie Ratio
8.3g14.2g1g protein per 14.2 calories
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#13: White Beans (Cooked)
Protein in 100gPer cup (179g)Protein to Calorie Ratio
9.7g17.4g1g protein per 14.3 calories
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#14: Hyacinth Beans (Lablab) (Cooked)
Protein in 100gPer cup (194g)Protein to Calorie Ratio
8.1g15.8g1g protein per 14.4 calories
Warning: Hyacinth Beans can be poisonous and should be cooked properly. Click to see complete nutrition facts.


#15: Broad (Fava) Beans (Cooked)
Protein in 100gPer cup (170g)Protein to Calorie Ratio
7.6g12.9g1g protein per 14.5 calories
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#16: Cranberry (Roman) Beans (Cooked)
Protein in 100gPer cup (177g)Protein to Calorie Ratio
9.3g16.5g1g protein per 14.6 calories
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#17: Kidney Beans (Cooked)
Protein in 100gPer cup (177g)Protein to Calorie Ratio
8.7g15.3g1g protein per 14.6 calories
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#18: Lima Beans (Cooked)
Protein in 100gPer cup (188g)Protein to Calorie Ratio
7.8g14.7g1g protein per 14.7 calories
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#19: Black Beans (Frijoles Negros) (Cooked)
Protein in 100gPer cup (172g)Protein to Calorie Ratio
8.9g15.2g1g protein per 14.8 calories
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#20: Mung Beans (Cooked)
Protein in 100gPer cup (202g)Protein to Calorie Ratio
7g14.2g1g protein per 15 calories
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#21: Cowpeas (Blackeyes) (Cooked)
Protein in 100gPer cup (171g)Protein to Calorie Ratio
7.7g13.2g1g protein per 15 calories
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#22: Yellow Beans (Cooked)
Protein in 100gPer cup (177g)Protein to Calorie Ratio
9.2g16.2g1g protein per 15.7 calories
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#23: Small White Beans (Cooked)
Protein in 100gPer cup (170g)Protein to Calorie Ratio
9g16.1g1g protein per 15.8 calories
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#24: Pinto Beans (Cooked)
Protein in 100gPer cup (171g)Protein to Calorie Ratio
9g15.4g1g protein per 15.9 calories
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#25: Black Turtle Beans (Cooked)
Protein in 100gPer cup (185g)Protein to Calorie Ratio
8.2g15.1g1g protein per 15.9 calories
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#26: Pink Beans (Cooked)
Protein in 100gPer cup (169g)Protein to Calorie Ratio
9.1g15.3g1g protein per 16.4 calories
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#27: Miso (Paste)
Protein in 100gPer cup (275g)Protein to Calorie Ratio
11.7g32.1g1g protein per 17 calories
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#28: Navy Beans (Cooked)
Protein in 100gPer cup (182g)Protein to Calorie Ratio
8.2g15g1g protein per 17.1 calories
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#29: Adzuki Beans (Cooked)
Protein in 100gPer cup (230g)Protein to Calorie Ratio
7.5g17.3g1g protein per 17.1 calories
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#30: Pigeon Peas (Red Gram) (Cooked)
Protein in 100gPer cup (168g)Protein to Calorie Ratio
6.8g11.4g1g protein per 18 calories
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#31: French Beans (Cooked) (Green Beans, Haricots Verts)
Protein in 100gPer cup (177g)Protein to Calorie Ratio
7.1g12.5g1g protein per 18.2 calories
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#32: Chickpeas (Garbanzo Beans, Bengal Gram) (Cooked)
Protein in 100gPer cup (164g)Protein to Calorie Ratio
8.9g14.5g1g protein per 18.4 calories
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#33: Hummus
Protein in 100gPer tablespoon (15g)Protein to Calorie Ratio
7.9g1.2g1g protein per 21 calories
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#34: Baked Beans
Protein in 100gPer cup (253g)Protein to Calorie Ratio
4.8g12.1g1g protein per 21.9 calories
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#35: Peanuts (Roasted)
Protein in 100gPer ounce (28g)Protein to Calorie Ratio
24.4g6.8g1g protein per 24.1 calories
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#36: Falafel
Protein in 100gPer falafel (17g)Protein to Calorie Ratio
13.3g2.3g1g protein per 25 calories
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#37: Peanut Butter (Smooth)
Protein in 100gPer 2 tablespoons (32g)Protein to Calorie Ratio
22.2g7.1g1g protein per 26.9 calories
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Extended List of Protein Rich Bean and Legume Foods
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Protein Rich Beans Ranked by Percent Protein Content
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▼ Recipes For Protein Rich Beans and Legumes
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▼ References
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