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

It’s tough to find a food as user-friendly as beans. Beans are versatile, inexpensive, and long-lasting. And beans are a great source of plant-based protein. 

While the exact nutrient content varies by bean types, all beans share these key qualities. They have: 

• High fiber

• Minerals, including iron, zinc, magnesium, and potassium

• B vitamins

• Little to no fat

• No sodium

• No added sugar

• A low glycemic index, meaning they don’t raise your blood sugar as much as other foods do

But which are the top high-protein beans? Let’s take a look at the beans that deliver the most protein — and the other nutrients they offer. 

1. Soybeans (Edamame)

Protein per ½ cup: 15.7 g (shelled)

Boiled soybeans — also called edamame — are the top source of protein among beans. They contain about twice as much protein as many other beans. Plus, edamame is a complete protein, meaning it contains all nine essential amino acids that your body needs but can’t make on its own. This sets it apart from other beans, which are incomplete proteins since they’re missing one or more amino acids. 

EXPERT PICKS: WHAT TO READ NEXT

• How much protein do you need? Most adults in the U.S. get enough protein. But certain groups of people may benefit from higher-protein diets. Here’s how to tell if you’re getting enough.

• Quick and easy ways to eat more protein: Your protein needs depend on factors like your age, activity level, sex, and health goals. Here are some tips for adding more protein to your daily diet. 

• Which grains have protein? High-protein grains — like quinoa, barley, and bulgur — provide all the nutrients of whole grains while helping you meet your protein needs.

That makes edamame an excellent option for vegans, vegetarians, or anyone looking to add more plant-based protein to their diet. 

Edamame is also a high-fiber, low-carb food. Of its 7 g of carbohydrates per serving, 5 g come from fiber. This combination of nutrients helps manage blood sugar levels and keeps you feeling full longer.

Edamame is an excellent addition to stir-fries, fried rice, and grain bowls. You can also enjoy it on its own — steamed or roasted and sprinkled with salt. 

2. Lentils

Protein per ½ cup: 8.9 g

Technically, lentils aren’t beans. But they earn a spot on this list since they’re part of the same legume family. And in cooking, we use lentils like any other bean. 

Along with their high-protein content, lentils have 8 g of fiber per serving, which is nearly ⅓ of your daily needs — or daily value (DV).

Lentils are also high in iron, which helps your blood deliver oxygen throughout your body. Most high-iron foods come from animal sources like seafood and red meat. So, lentils are a rare plant-based source of iron, providing 18% of the DV in just one serving. Eating foods high in iron helps prevent anemia — a condition where your blood can’t carry enough oxygen to your body’s tissues.

Lentils make a great addition to pasta sauces and soups. You can also mix cooked lentils with ground meat for a heartier, more nutrient-dense meal. 

3. Pinto beans

Protein per ½ cup: 7.7 g

Pinto beans, often used in Latin-inspired meals, are particularly rich in:

• Phosphorus for healthy bones (10% DV)

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

• Fiber for gut health, blood sugar control, cholesterol management, and supporting a comfortable weight (27% DV)

You can eat pinto beans either whole or mashed. Try them as a side dish or in burritos, tacos, or breakfast scrambles.

4. Kidney beans

Protein per ½ cup: 7.7 g

Named for their kidney-like shape, kidney beans are often a deep red color, though they can come in a variety of shades. Like pinto beans, they’re particularly high in the minerals iron and folate.

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

5. Black beans

Protein per ½ cup: 7.6 g

Black beans are a staple food in many Latin American countries. They can be used in place of pinto beans in most recipes. 

But they shine in black bean burgers, a plant-based alternative to traditional beef or turkey burgers. Some people even use black beans to replace oil or flour when making fudgy chocolate brownies.

6. Navy beans

Protein per ½ cup: 7.5 g

Contrary to their name, navy beans are white, oval-shaped beans. They have the most fiber of any bean on this list, with nearly 10 g per serving (34% DV). They’re also a good source of folate and thiamine (vitamin B1), which helps turn the food you eat into energy.

Navy beans have a mild flavor, making them suitable for a variety of uses. They’re commonly used in baked beans and added to soups like minestrone. They can even be added into smoothies for a creamy texture.

7. Chickpeas

Protein per ½ cup: 7.3 g

Chickpeas — also called garbanzo beans — are packed with nutrients. Like other beans on this list, they’re a great source of both fiber and protein. They also provide important vitamins and minerals like folate, magnesium, and zinc. 

Chickpeas might be best known as the main ingredient in hummus. You can also enjoy them roasted and seasoned as a snack, in falafel, or in curries. Also, chickpeas are often used to make gluten-free flours and pastas. 

Comparing the nutrient content of beans

Here’s a table comparing the nutrients in ½ cup of the following cooked beans:

How to choose healthy beans

You can buy beans either dry (uncooked) or canned (fully cooked). Both options have very similar nutrition profiles. 

Canned beans are cooked and packed in water and salt. Before using them, drain and rinse the beans. This removes most of the salt used in the canning process. 

Are there beans you should avoid?

Eating beans that are raw or undercooked can cause digestive symptoms like vomiting, diarrhea, and abdominal pain. This is because beans contain proteins called lectins. Lectins are naturally occurring proteins found in many plant-based foods. Beans, legumes, and grains have especially high amounts of lectins.

To make beans safe to eat, soak them and cook them thoroughly to remove lectins.

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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 her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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