The Top 7 High-Protein Beans to Add to Your Diet

Beans have a lot going for them. They’re inexpensive, versatile, and easy to keep on hand. And they’re a great source of many nutrients, particularly fiber and plant-based protein.

But which are the top high-protein beans? Here’s a look at seven of the highest-protein beans, along with their other nutritional benefits and easy ways to add them to your plate.

1. Soybeans

Protein per ½ cup: 15.7 g (cooked)

Mature soybeans contain about twice as much protein as many other beans. Plus, they’re a complete protein, meaning they contain all nine essential amino acids your body needs but can’t make on its own. That makes soybeans (and foods made from them) a good choice for anyone looking to eat more plant-based protein.

Like all beans, soybeans also provide fiber. Together, protein and fiber can help you feel full and satisfied. And because soybeans contain fewer carbohydrates than many other beans, they can be a useful option if you’re watching your blood sugar. 

Cooked soybeans can be an excellent addition to stir-fries or fried rice and grain bowls. You can also roast them in the oven to make soy “nuts.” Or try edamame (young soybeans) or soy foods like tofu and tempeh. 

2. Lentils

Protein per ½ cup: 8.9 g (cooked)

Lentils are legumes, not true beans. But they work like beans in cooking, so they earn a spot on this list. 

Along with protein, a serving of lentils provides nearly 8 g of fiber, which is over 25% of the recommended daily value (DV).

Lentils are also high in iron, which your body needs to make hemoglobin, the protein that carries oxygen in your blood. One serving provides nearly 20% DV. 

You can add lentils to pasta sauces and soups. Or you can use them to replace some of the ground meat in tacos, chili, or burgers.

3. Pinto beans

Protein per ½ cup: 7.7 g (cooked)

In addition to protein, pinto beans provide many nutrients, including:

• Folate (vitamin B9) to help make DNA (37% DV)

• Fiber to support digestion, blood sugar, cholesterol, and a balanced weight (27% DV)

• Phosphorus for building and maintaining bones and teeth (10% DV)

You can eat pinto beans whole or mashed. Try them in burritos, tacos, or breakfast scrambles.

4. Kidney beans

Protein per ½ cup: 7.7 g

Named for their shape, kidney beans are often a deep red color, though they can come in other shades too. Like pinto beans, they provide iron and folate. Red kidney beans also contain polyphenols, plant compounds with antioxidant properties that help protect cells from damage. And red kidney beans have higher antioxidant activity than many other types of beans.

Kidney beans are a staple ingredient in chili. You can also use them as a topping for salads or to help bulk up pasta sauce.

5. Black beans

Protein per ½ cup: 7.6 g

Black beans contain anthocyanins, the same family of antioxidant pigments found in foods like blueberries and blackberries. Anthocyanins have been studied for their anti-inflammatory properties, and they may help support healthy blood sugar levels. 

Black beans work well in all kinds of dishes, but they shine in black bean burgers. Some people even use black beans as an ingredient to make fudgy chocolate brownies.

6. Navy beans

Protein per ½ cup: 7.5 g

Despite their name, navy beans are small white beans. They stand out for their fiber, with nearly 10 g per serving. Navy beans also provide folate and thiamine (vitamin B1).

Navy beans’ mild flavor makes them a good fit for baked beans or soups like minestrone. You can even add them to smoothies for a creamy texture.

7. Chickpeas

Protein per ½ cup: 7.3 g

Chickpeas — also called garbanzo beans — provide folate, magnesium, and zinc.

Try blending chickpeas with lemon juice and garlic to make hummus, using them in curry dishes, or roasting them with your favorite seasonings to make a crunchy snack. It’s also common to find chickpea flour and chickpea pasta as gluten-free options.

Nutrient comparison

The table below compares some key nutrients in ½ cup of different types of cooked beans.

Are there beans you should avoid?

You don’t need to avoid any type of bean entirely, but you shouldn’t eat beans raw or undercooked. Uncooked beans contain natural proteins called lectins that, in high amounts, can cause nausea, vomiting, and diarrhea. Canned beans are already pre-cooked and safe to eat. But if you buy dried beans, be sure to prepare them properly by soaking and cooking them thoroughly according to the package directions. This will get rid of most of the lectins. 

Kidney beans require extra care. The FDA recommends boiling dried kidney beans for at least 30 minutes after soaking them. And note that some slow cookers don’t reach temperatures high enough to destroy the lectins in kidney beans.

Some people with irritable bowel syndrome (IBS) may also need to limit certain beans. That’s because beans contain FODMAPs: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are carbohydrates that can trigger gas, bloating, and other digestive symptoms in people with IBS. Everyone’s tolerance is different though. Some people can comfortably eat smaller portions even if larger amounts cause symptoms.

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She is co-executive director at Nonclinical Physicians Network and has served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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