Beans are a popular food worldwide, valued for their versatility, flavor, and nutrition. They are high in protein and fiber and low in fat, making them a heart-healthy staple. Beans are legumes, which are plants whose seeds grow in pods. Legumes also include lentils, peas, and peanuts.
Beans can be a valuable source of dietary protein, even though most are categorized as “incomplete proteins.” That means they lack sufficient amounts of all nine essential amino acids that our bodies cannot make and must come from food. By eating combinations of food, such as beans and rice, you get a complete protein source.
The type of bean, whether fresh, dried, or canned, and how you prepare it can affect how much protein you get. Dried beans more than double in volume and weight when cooked. The descriptions below compare the protein in dried beans after they are cooked by boiling.
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1. Soybeans
Soybeans are the only bean that is a complete protein, containing all of the amino acids found in animal protein, though they are low in sulfur amino acids. They contain almost 16 grams of protein per half-cup serving of cooked mature soybeans.
Soy has a mild flavor that mixes well with other ingredients and can be an excellent substitute for meat. Consider crispy tofu bites, edamame hummus with sea salt, garlic, and lemon, or meatless soybean chili, but the possibilities are almost endless.
2. Black Beans
When cooked, black beans have over 7 grams of protein for a half-cup serving. While they are often associated with Mexican dishes, their meaty, earthy flavor can liven up any cuisine.
Black beans can be cooked and served as a side dish, topped with cilantro and a dollop of sour cream, in a taco, or made into fritters. You can consider adding them to chicken enchilada soup, a bean chili, and, of course, black bean dip.
3. Kidney Beans
Both dark and light red kidney beans have almost 8 grams of protein per half-cup serving when cooked. Kidney beans have a firm texture that holds up well when cooked.
They are a go-to for chili and the Creole staple red beans and rice. For a twist, try rajma, an East Indian vegetarian dish of red kidney beans in a garlic and ginger tomato sauce spiced with turmeric, cumin, chili powder, and garam masala.
4. Navy Beans
A half-cup serving of cooked navy beans contains about 7.5 grams of protein. Navy beans have a delicate, mild flavor.
Navy bean soup, which fed sailors (and soldiers) for generations, is often made with ham, but you can skip the meat and load up on veggies, then add grated parmesan to give it depth.
Navy beans are great in bean salads, traditional Boston baked beans, or added to a skillet of greens, garlic, and bacon.
5. Pinto Beans
Cooked pinto beans have just under 8 grams of protein per half-cup serving. Pinto beans are one of the most popular, widely grown beans, and perhaps best known for being the main ingredient in refried beans. They are also a great side dish with cumin, chili powder, and adobo sauce.
Pinto beans work well in stews and can be blended to make a great base for a spicy dip with jalapeños, garlic, and pico de gallo.
6. Lima Beans
Lima beans, also known as butter beans, have more than 7 grams of protein per half cup serving (cooked). They have a creamy, silky texture, with a distinct “vegetable” flavor.
You can steam lima beans in chicken broth with bacon or pancetta. You can also try the Greek dish plaki, which uses large lima beans in a tomato base, with spices including oregano, parsley, cinnamon, garlic, and brown sugar.
7. Adzuki Beans
Adzuki beans, or red mung beans, are widely used in Asian cooking. Cooked adzuki beans contain just under 9 grams of protein per half-cup serving. They have a nutty, earthy flavor with a slight sweetness.
You can use them to make the Japanese dish anko, which adds sugar and a little salt to the beans while they cook. When it’s cooled, use it as a sweet topping on mochi or even bread.
Adzuki beans can also be used as the base of a grain and bean bowl with brown rice, carrots, and avocado, or in a curry with coconut.
8. Fava Beans
Fava beans, also known as broad beans, contain over 6 grams of protein per half cup when cooked. Fava beans are large kidney-shaped beans that can come in shades of yellow, green, and purple. They have a slightly grassy but creamy taste.
Fava beans make a delicious appetizer when blended with a bit of olive oil, garlic, and parsley, spread on toasted ciabatta and topped with pecorino cheese . You can also sautée fava beans with ricotta and lemon, and add herbs like mint, dill, or oregano for a side dish.
9. Lentils
Lentils are in their own category among legumes and are not strictly considered beans, but they can be prepared in similar ways. They are the small, round seeds of the lentil plant, a member of the pea family. Cooked lentils have about 9 grams of protein per half-cup serving.
Lentil soup with smoked meat is popular fall and winter fare, but it can also be meatless and made with greens and chicken broth.
Black lentils, sometimes known as caviar lentils, are delicate morsels that you can crisp in the skillet after cooking, and add greek yogurt, sour cream, or crème frâiche. If you eat meat, sliced chorizo with parsley and garlic makes black lentils into a satisfying entrée.
10. Chickpeas
Cooked chickpeas, or garbanzo beans, have over 7 grams of protein per half cup serving. Beyond being made into hummus and falafel, chickpeas are a good addition to pasta salads.
They can be air-fried or roasted for a crispy snack, or used in a grain bowl with quinoa, farro, or couscous along with other veggies and herbs. Top with a fried egg and tahini or other sauce of your choice.
What Makes a Bean a Good Source of Protein?
How do beans get their protein? Legumes, including beans, use bacteria that live in their roots to manufacture protein through chemical synthesis. They turn out food with more protein than any other source that doesn’t come from animal products.
Dry beans are roughly 21% to 25% protein by weight. A cup of soybeans cooked from raw contains about 31 grams of protein. Cooked lentils have about 18 grams, and red kidney beans have about 17 grams of protein per cup.
While most beans do not provide complete protein (as can be found in protein from animal sources), you can ensure you get all of the essential amino acids in the amounts needed by pairing beans with other sources of plant protein, including rice, whole grains, nuts, and seeds, or animal protein.
If you use canned beans, the nutrients, including protein, are not as dense, and you may be adding sodium or other additives or preservatives to your diet.
Cooking With High-Protein Beans
If you can, always start with dried beans. Most simply need to be rinsed and soaked to get them ready to prepare. Cover them with about 2 inches of water, and put them in the fridge overnight or for at least four hours and no longer than 12 hours.
Alternatively, you can bring the dried beans to a boil first, then turn off the heat and let them soak for an hour to soften them. If you cook them from dried, give yourself an extra hour or two for your dish to be ready.
Note that canned beans are more expensive, less nutrient-dense, and can contain a lot of sodium, though they can still be a healthy part of your diet.
How Much Protein Do You Need Per Day?
Recommended protein intake varies according to your age, activity level, sex, weight, and other factors. Some online calculators can help you establish your personal protein needs, or you can do a simple version by multiplying your weight by 0.36.
For a 150-pound adult, that equals 54 grams per day (about 2 ounces). About 3.5 cups of most types of beans would provide 54 grams of protein.
To maintain lean body mass and muscle, it is good to consume protein in the range of 10% to 35% of total calories.
Most Americans eat enough protein or even too much. Still, many of us could benefit from eating animal protein from leaner cuts and getting more of our protein from a variety of sources, including plants like legumes.
Bean Protein vs Meat: Which Is Better?
Is the protein you get from beans better than meat-sourced protein? There are several considerations.
Most beans, except soybeans, are “incomplete,” meaning you don’t get all the essential amino acids in the amounts you need that must come from food. However, you can meet these needs by pairing beans with other sources of plant protein that provide the amino acids beans are low in, including rice, whole grains, nuts, and seeds. Pea protein is also a complete protein.
Beans do not have the saturated fat found in beef. Plus, beans supply nutrients like vitamins, minerals, and fiber. Variety and less reliance on animal-based products that are not heart-healthy are the principles to remember whether you’re choosing to get your protein from beans, meat, fish, poultry, or seafood.
Summary
Beans offer the highest amount of protein you can get from plant-based foods. Though beans, except for soybeans, are missing some essential amino acids that are needed from food, they are still heart-healthy, high fiber, and low fat. They can also make delicious dishes.
Protein should form at least 10% of your diet. Consider getting it from a variety of sources, including lean meat, chicken, fish, seafood, and beans.
