15 Highest Protein Bean
Protein is an essential nutrient for muscle growth and overall health. Beans are an excellent source of protein, and they are not only for vegetarians and vegans. Anyone who wants to increase their protein intake can benefit from adding these versatile, plant-based foods to their diet.
High-protein beans are an excellent way to meet your daily protein needs without relying only on animal products. Let’s explore some of the highest protein beans that will help keep you fuelled.
Protein Density: How to Compare Beans for Protein Content
Protein density refers to the amount of protein present in a specific weight of the bean, usually per 100 grams. This metric allows for a direct comparison between different types of beans, enabling people to make informed decisions based on their dietary requirements and preferences.
Protein density is especially significant for those who wish to maximize their protein intake without increasing their food volume intake.
15 Highest Protein Beans
The weight of each bean is calculated based on their raw weight to protein ratio, eliminating the influence of different types of preparation.
1) Soybeans
Protein per 100 grams: 36 grams
If you’re wondering which beans have the most protein, look no further. Soybeans stand out as the highest protein bean. However, they are not only high in protein but also provide all essential amino acids, making them a complete protein source.
Soybeans are versatile, used in various forms such as tofu, tempeh, and edamame, making them an essential staple for vegetarians and vegans alike. Rich in fiber, vitamins, and minerals, soybeans support heart health, bone health, and more.
2) Fava Beans
Protein per 100 grams: 26 grams
Fava beans, also known as broad beans, offer a high protein content along with a wealth of nutrients, including iron, magnesium, and folate. They have a buttery texture and a slightly nutty flavor, making them a luxurious addition to a variety of dishes. Fava beans can help support cardiovascular health, energy levels, and immune function.
3) Lentils
Protein per 100 grams: 25 grams
Lentils are a powerhouse of nutrition, offering a significant amount of protein along with dietary fiber, iron, and folate. Their quick cooking time and versatility make them an excellent choice for a variety of dishes, from hearty soups to refreshing salads. Lentils can help support digestive health, energy production, and overall well-being.
4) Kidney Beans
Protein per 100 grams: 24 grams
Kidney beans are high in protein, fiber, and various nutrients, including iron and potassium. They’re a staple in chili and other hearty dishes, offering a satisfying, meaty texture. Kidney beans can aid in blood sugar control, heart health, and provide sustained energy.
5) Mung Beans
Protein per 100 grams: 24 grams
Mung beans are highly nutritious, offering a significant amount of protein along with fiber, antioxidants, and vitamins. They have a mild taste and can be used in a variety of dishes, including soups, stews, and salads. Mung beans support digestive health, immune function, and can help lower cholesterol.
6) Black-eyed Peas
Protein per 100 grams: 24 grams
Black-eyed peas are rich in protein, fiber, and several key nutrients, including potassium and calcium. They have a distinctive flavor and are often used in traditional Southern dishes, such as Hoppin’ John. Black-eyed peas can support digestive health, boost heart health, and improve overall nutrition.
7) Cranberry Beans (Borlotti Beans)
Protein per 100 grams: 23 grams
Cranberry beans, with their striking appearance and substantial nutritional profile, are a great source of protein, dietary fiber, and antioxidants. They have a creamy texture and a slightly sweet, nutty flavor, perfect for enriching salads, soups, and pasta dishes. Cranberry beans can aid in digestion and support cardiovascular health.
8) Navy Beans
Protein per 100 grams: 22 grams
Navy beans, small yet mighty, are a great source of protein, fiber, and essential nutrients like folate and magnesium. They have a mild flavor and creamy texture, making them a perfect addition to soups, stews, and baked beans. Navy beans can help improve digestive health and reduce the risk of metabolic syndrome.
9) Black Beans
Protein per 100 grams: 21 grams
Black beans are not only rich in protein but also packed with fiber, antioxidants, and several key vitamins and minerals. Their dense, meaty texture makes them a satisfying addition to any meal, from Mexican cuisine to vegan burgers. Black beans are known for their role in promoting heart health and maintaining stable blood sugar levels.
10) Pinto Beans
Protein per 100 grams: 21 grams
Pinto beans have a creamy texture and earthy flavor, and are a popular choice in Mexican and Southwestern cuisine. They provide a healthy dose of protein, fiber, vitamins, and minerals. Pinto beans support heart health and can help stabilize blood sugar levels.
11) Lima Beans
Protein per 100 grams: 21 grams
Also known as butter beans, lima beans are creamy and mildly flavored. They provide a substantial amount of protein, fiber, and essential nutrients like manganese and folate. They can be a great addition to soups, stews, and casseroles, contributing to heart health and helping to regulate blood sugar levels.
12) Great Northern Beans
Protein per 100 grams: 21 grams
Great Northern beans offer a delicate flavor and firm texture. They are great for absorbing the flavors of seasonings and other ingredients in dishes like casseroles and soups. They’re a good source of protein, dietary fiber, and minerals, contributing to cardiovascular health and aiding in digestion.
13) Cannellini Beans
Protein per 100 grams: 21 grams
Cannellini beans, also known as white kidney beans, are a great source of plant-based protein and fiber. These beans are not only beneficial for muscle growth and maintenance but also support digestive health. Their mild flavor and creamy texture make them a versatile ingredient in a variety of dishes, from salads to soups.
14) Adzuki Beans
Protein per 100 grams: 20 grams
Adzuki beans, often used in Asian cuisine, are small, reddish beans with a sweet flavor. They are a good source of protein, fiber, and nutrients such as potassium, iron, and magnesium. Adzuki beans can help improve heart health and help regulate blood sugar levels.
15) Chickpeas (Garbanzo Beans)
Protein per 100 grams: 19 grams
Chickpeas, or garbanzo beans, are a versatile legume with a mild, nutty taste that complements a wide array of dishes, from hummus to curries. They’re an excellent source of protein, fiber, vitamins, and minerals.
Conclusion
Adding high-protein beans to your diet is a smart way to improve your nutrition, support muscle growth, and reap the benefits of plant-based proteins.
High protein beans offer an array of options to create nutritious and flavorful dishes, whether you’re a vegan or vegetarian, or just looking for alternative protein sources. Adding these protein-rich legumes can lead to a healthier and more varied diet, which can boost your overall well-being and satisfaction with your diet.
