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Beans and Legumes with the Most Protein

Beans and legumes are inexpensive and a common food all over the world. Typically high in fiber, calcium, and iron, beans and legumes are also a great source of protein. Combined with whole grains like buckwheat, brown rice, millet, quinoa, and teff, beans and legumes not only make a delcious meal, but often also 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 in order of which bean and legume has the highest percentage of protein. In general, the more mature the bean or legume, the more rich in protein it will be.

#1 Dry Roasted Soybeans (Edamame) 776 calories per cup 68 grams of protein per cup Protein: 40% Carb: 33% Fat: 20% Other (water): 7% Complete Nutrition Facts for Roasted Soybeans
#2 Roasted Peanuts 773 calories per cup 35 grams of protein per cup Protein: 26% Carb: 19% Fat: 49% Other (water): 6% Complete Nutrition Facts for Roasted Peanuts
#3 Boiled Soybeans 298 calories per cup 28.6 grams of protein per cup Protein: 17% Carb: 10% Fat: 9% Other (water): 64% Complete Nutrition Facts for Boiled Soybeans
#4 Boiled Lupin Beans 198 calories per cup 25.8 grams of protein per cup Protein: 16% Carb: 10% Fat: 3% Other (water): 71% Complete Nutrition Facts for Boiled Lupin Beans
#5 Falafel 57 calories per cup 2.3 grams of protein per patty Protein: 13% Carb: 32% Fat: 18% Other (water): 37% Complete Nutrition Facts for Falafel
#6 Miso 547 calories per cup 32.1 grams of protein per cup Protein: 12% Carb: 27% Fat: 6% Other (water): 55% Complete Nutrition Facts for Miso
#7 Boiled Winged Beans 253 calories per cup 18.3 grams of protein per cup Protein: 11% Carb: 15% Fat: 6% Other (water): 68% Complete Nutrition Facts for Winged Beans
#8 Boiled White Beans 249 calories per cup 17.4 grams of protein per cup Protein: 10% Carb: 25% Fat: 0.4% Other (water): 74.6% Complete Nutrition Facts for White Beans
#9 Boiled Cranberry (Roman) Beans 241 calories per cup 16.5 grams of protein per cup Protein: 9% Carb: 24.5% Fat: 0.5% Other (water): 66% Complete Nutrition Facts for Cranberry (Roman) Beans
#10 Boiled Yellow Beans 255 calories per cup 16.2 grams of protein per cup Protein: 9% Carb: 25% Fat: 1% Other (water): 65% Complete Nutrition Facts for Yellow Beans
#11 Boiled Pink Beans 252 calories per cup 15.3 grams of protein per cup Protein: 9% Carb: 28% Fat: 0.5% Other (water): 62.5% Complete Nutrition Facts for Pink Beans
#12 Boiled Lentils 230 calories per cup 17.9 grams of protein per cup Protein: 9% Carb: 20% Fat: 0.4% Other (water): 70.6% Complete Nutrition Facts for Cooked Lentils
#13 Boiled Pinto Beans 245 calories per cup 15.4 grams of protein per cup Protein: 9% Carb: 26% Fat: 0.7% Other (water): 64.3% Complete Nutrition Facts for Pinto Beans
#14 Boiled Black Beans (Frijoles Negros) 227 calories per cup 15.2 grams of protein per cup Protein: 9% Carb: 24% Fat: 0.5% Other (water): 66.5% Complete Nutrition Facts for Black Beans (Frijoles Negros)
#15 Boiled Chickpeas (Garbanzo Beans, Bengal Gram) 269 calories per cup 14.5 grams of protein per cup Protein: 9% Carb: 27% Fat: 2.5% Other (water): 61.5% Complete Nutrition Facts for Chickpeas (Garbanzo Beans, Bengal Gram)
#16 Boiled Kidney Beans 225 calories per cup 15.3 grams of protein per cup Protein: 9% Carb: 23% Fat: 0.5% Other (water): 67.5% Complete Nutrition Facts for Kidney Beans
#17 Boiled Split Peas 231 calories per cup 16.3 grams of protein per cup Protein: 8% Carb: 21% Fat: 0.4% Other (water): 70.6% Complete Nutrition Facts for Split Peas
#18 Boiled Great Northern Beans 209 calories per cup 14.7 grams of protein per cup Protein: 8% Carb: 21% Fat: 0.5% Other (water): 70.5% Complete Nutrition Facts for Great Northern Beans
#19 Boiled Yardlong Beans 202 calories per cup 14.2 grams of protein per cup Protein: 8% Carb: 21% Fat: 0.5% Other (water): 70.5% Complete Nutrition Facts for Yardlong Beans
#20 Boiled Navy Beans 255 calories per cup 15 grams of protein per cup Protein: 8% Carb: 26% Fat: 0.6% Other (water): 65.4% Complete Nutrition Facts for Navy Beans
#21 Firm Tofu 176 calories in a quarter block (122g) 21 grams of protein per cup Protein: 8% Carb: 2% Fat: 4% Other (water): 86% Complete Nutrition Facts for Firm Tofu
#22 Boiled Hyacinth Beans 227 calories per cup 16 grams of protein per cup Protein: 8% Carb: 21% Fat: 0.6% Other (water): 70.4% Complete Nutrition Facts for Hyacinth Beans
#23 Boiled Cowpeas (Catjang) 200 calories per cup 13.9 grams of protein per cup Protein: 8% Carb: 20% Fat: 0.7% Other (water): 71.4% Complete Nutrition Facts for Cowpeas (Catjang)
#24 Boiled Lima Beans 229 calories per cup 14.6 grams of protein per cup Protein: 8% Carb: 23% Fat: 0.4% Other (water): 68.6% Complete Nutrition Facts for Lima Beans
#25 Hummus 415 calories per cup 19.8 grams of protein per cup Protein: 8% Carb: 14% Fat: 10% Other (water): 68% Complete Nutrition Facts for Hummus
#26 Boiled Moth Beans 207 calories per cup 13.8 grams of protein per cup Protein: 8% Carb: 21% Fat: 0.6% Other (water): 70.4% Complete Nutrition Facts for Moth Beans
#27 Boiled Broad Beans (Fava) 187 calories per cup 12.9 grams of protein per cup Protein: 8% Carb: 20% Fat: 0.4% Other (water): 71.6% Complete Nutrition Facts for Broad Beans (Fava)
#28 Boiled Mungo Beans 189 calories per cup 13.6 grams of protein per cup Protein: 8% Carb: 18% Fat: 0.6% Other (water): 73.4% Complete Nutrition Facts for Mungo Beans
#29 Boiled Adzuki Beans 294 calories per cup 17.3 grams of protein per cup Protein: 8% Carb: 25% Fat: 0.1% Other (water): 66.9% Complete Nutrition Facts for Adzuki Beans
#30 Boiled French Beans (Mature Seeds) 228 calories per cup 12.5 grams of protein per cup Protein: 7% Carb: 24% Fat: 0.7% Other (water): 68.3% Complete Nutrition Facts for French Beans (Mature Seeds)
#31 Boiled Mung Beans 212 calories per cup 14.2 grams of protein per cup Protein: 7% Carb: 19% Fat: 0.4% Other (water): 73.6% Complete Nutrition Facts for Mung Beans
#32 Boiled Pigeon Peas (Red Gram) 203 calories per cup 11.4 grams of protein per cup Protein: 7% Carb: 23% Fat: 0.4% Other (water): 69.6% Complete Nutrition Facts for Pigeon Peas (Red Gram)

Recipes For Protein Rich Beans and Legumes

Pumpkin Soup with Yellow Split Peas
Spicey Lentil Cabbage
Sauteed Lima Beans
Vegetarian Gumbo with Navy Beans
Vegetarian Kibbeh (Kibet Adas)
Lentil Soup
Split Pea Salad

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References

  • USDA National Nutrient Database for Standard Reference, Release 20.

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