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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Soy Protein Isolate 80.7g per 100 gram serving 22.6g per ounce (28 grams) 1g protein per 4.2 calories Click to see complete nutrition facts for Soy Protein Isolate
Soy Sauce (Tamari) 10.5g per 100 gram serving 1.9g per tbsp (18 grams) 1g protein per 5.7 calories Click to see complete nutrition facts for Soy Sauce
Natto 17.7g per 100 gram serving 31g per cup (175 grams) 1g protein per 12 calories Click to see complete nutrition facts for Natto
Soybean Cheese 12.5g per 100 gram serving 28.1g per cup (225 grams) 1g protein per 12.1 calories Click to see complete nutrition facts for Soybean Cheese
Soy Flour 34.5g per 100 gram serving 29g per cup (84 grams) 1g protein per 12.6 calories Click to see complete nutrition facts for Soy Flour
Moth Beans (Cooked) 7.8g per 100 gram serving 13.8g per cup (177 grams) 1g protein per 15 calories Click to see complete nutrition facts for Moth Beans
Chickpea Flour (Besan) 22.4g per 100 gram serving 20.6g per cup (92 grams) 1g protein per 17.3 calories Click to see complete nutrition facts for Chickpea Flour
Refried Beans 5g per 100 gram serving 11.9g per cup (238 grams) 1g protein per 18 calories Click to see complete nutrition facts for Refried Beans
Soy Yogurt 2.6g per 100 gram serving 6g per container (227 grams) 1g protein per 25.4 calories Click to see complete nutrition facts for Soy Yogurt
#1 Dry Roasted Soybeans 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 Natto 371 calories per cup 31 grams of protein per cup Protein: 18% Carb: 14% Fat: 11% Other (water): 57% Complete Nutrition Facts for Miso
#8 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
#9 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
#10 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
#11 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
#12 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
#13 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
#14 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
#15 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)
#16 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)
#17 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
#18 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
#19 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
#20 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
#21 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
#22 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
#23 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
#24 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)
#25 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
#26 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
#27 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
#28 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)
#29 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
#30 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
#31 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)
#32 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
#33 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)
For more suggestions try the nutrient ranking tool.
    • USDA National Nutrient Database for Standard Reference, Release 27.
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