Beans, Legumes highest in protein

Beans, Legumes highest in protein

 

 

Beans and legumes are an inexpensive heart-healthy food popular all around the world.

 

In addition to being high in protein, beans and legumes are also a good source of fiber, iron, and potassium.

 

The current daily value (%DV) for protein is 50 grams per day and is a target meant for most people.

 

Most beans provide between 29-36% of the DV for protein per cup cooked. Boiled soybeans (or edamame) provide a whopping 63% DV.

 

Beans and legumes high in protein include soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and limas.

 

The list below is ranked by the most protein per cup cooked. For bean products like tofu and hummus see the extended list of beans and bean products high in protein.

 

 

ALSO READ: How to prepare white moi moi

 

 

List of High Protein Beans

 

Soy Beans

#1: Boiled Soybeans (Edamame)

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
31.3g
(63% DV)
18.2g
(36% DV)
21.2g
(42% DV)
Lentils

#2: Lentils

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
17.9g
(36% DV)
9g
(18% DV)
15.6g
(31% DV)
White Beans

#3: Large White Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
17.4g
(35% DV)
9.7g
(19% DV)
14g
(28% DV)
Cranberry Beans

#4: Cranberry (Roman) Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
16.5g
(33% DV)
9.3g
(19% DV)
13.7g
(27% DV)
Split Peas

#5: Split Peas

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
16.3g
(33% DV)
8.3g
(17% DV)
14.1g
(28% DV)
Pinto Beans

#6: Pinto Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
15.4g
(31% DV)
9g
(18% DV)
12.6g
(25% DV)
Kidney Beans

#7: Kidney Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
15.3g
(31% DV)
8.7g
(17% DV)
13.7g
(27% DV)
Black Beans

#8: Black Beans (Frijoles Negros)

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
15.2g
(30% DV)
8.9g
(18% DV)
13.4g
(27% DV)
Navy Beans

#9: Navy Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
15g
(30% DV)
8.2g
(16% DV)
11.8g
(24% DV)
Lima Beans

#10: Lima Beans

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
14.7g
(29% DV)
7.8g
(16% DV)
13.6g
(27% DV)

 

About The Author

Osigweh Lilian Oluchi is a graduate of the University of Lagos where she obtained a B.A (Hons) in English, Masters in Public and International affairs (MPIA). Currently works with 1stnews as a Database Manager / Writer. [email protected]

Related posts

Leave a Reply

Your email address will not be published. Required fields are marked *