What Bean Has the Highest Protein Per 100g? A Definitive Guide

November 9, 2025 •

3 min read

According to the USDA, mature, boiled soybeans contain an impressive 18.2 grams of protein per 100 grams, making them the answer to the question: what bean has the highest protein per 100g? These nutrient-dense legumes are a powerhouse of plant-based nutrition, offering a complete protein source for those seeking to maximize their intake.

Quick Summary

An analysis of nutritional data reveals that mature soybeans, or edamame, are the highest protein bean per 100g. This guide details the specific protein content of several top beans, compares their overall nutritional profiles, and offers tips on how to incorporate these high-protein options into your diet.

Key Points

Mature Soybeans are the Winner: Mature soybeans, particularly when boiled, contain the highest protein content among all beans, with 18.2g per 100g.
Edamame is Immature Soy: Edamame, the popular snack, is an immature soybean and also an excellent, complete protein source.
Lupin Beans are a Close Contender: Lupin beans also offer a very high protein count, delivering significant amounts of protein per serving.
Lentils are High in Protein: While technically a pulse, lentils are a budget-friendly, high-protein legume with about 9g per 100g.
High-Protein Options are Diverse: Other beans like large white beans, pinto beans, and black beans also offer a great source of plant-based protein.
Start Slow with Beans: Due to high fiber content, it's best to add beans to your diet gradually to avoid digestive issues.
Preparation Matters: Rinsing canned beans and soaking dried beans can improve nutritional benefits and digestion.

Mature Soybeans: The Unrivaled Protein King

When it comes to raw protein content per 100 grams, mature soybeans take the top spot. These nutrient-rich legumes are not only high in protein but are also a complete protein, meaning they contain all nine essential amino acids necessary for the body. Soybeans can be consumed in various forms, including edamame (immature soybeans), tofu, tempeh, and textured vegetable protein (TVP).

Nutritional Profile of Mature Soybeans (Boiled)

Protein: 18.2g per 100g
Fiber: Excellent source, promoting digestive health
Vitamins and Minerals: Rich in iron, phosphorus, and magnesium
Omega-3 Fatty Acids: Contributes to overall heart health

Beyond the Top Spot: Other High-Protein Contenders

While soybeans lead the pack, several other beans and legumes offer substantial protein, making them excellent additions to any diet, especially plant-based ones. It is important to note that preparation methods, such as boiling or cooking from dry, can slightly alter the final protein count per 100g. Below, we explore some of the most notable alternatives.

Lupin Beans

Lupin beans are gaining recognition as a high-protein legume. They can provide up to 13 grams of protein per 1/2 cup serving. These beans are also rich in fiber, zinc, and magnesium, making them a very nutritious snack or meal addition. They are commonly found pickled in brine or can be cooked from dried beans.

Lentils

Another powerhouse legume, lentils are often mistakenly classified as beans but are a pulse within the same family. Boiled lentils contain approximately 9 grams of protein per 100g. They are exceptionally versatile and serve as a cost-effective, high-protein base for soups, curries, and salads.

Other Notable High-Protein Beans

Large White Beans (Cannellini): Offer around 9.7 grams of protein per 100g when cooked.
Pinto Beans: These popular beans provide about 9 grams of protein per 100g when cooked.
Black Beans: A staple in many cuisines, black beans have approximately 8.9 grams of protein per 100g when cooked.
Chickpeas (Garbanzo Beans): Used in everything from hummus to salads, chickpeas contain about 7.6 grams of protein per 100g when cooked.

Comparison of High-Protein Beans (Boiled, Per 100g)


Bean Type	Protein (g)	Fiber (g)	Key Micronutrients
Mature Soybeans	18.2g	High	Iron, Phosphorus, Magnesium
Lupin Beans	~13g	High	Zinc, Magnesium
Lentils	9.02g	High	Folate, Iron, Zinc, Potassium
Large White Beans	9.7g	5.5g (per 1/2 cup)	Potassium, Calcium, Iron, Folate
Pinto Beans	9.0g	High	Magnesium, Folate, Iron
Black Beans	8.9g	7.5g (per 1/2 cup)	Antioxidants, Iron, Calcium
Chickpeas	7.6g	6g (per 1/2 cup)	Folate, Iron, Potassium

Cooking and Serving High-Protein Beans

Incorporating these protein-rich beans into your meals is easy and delicious. Here are a few ideas:

Soups and Stews: Use lentils or white beans as a hearty base for soups and stews. Their mild flavor and creamy texture are perfect for thickening and adding substance.
Salads: Add cooled edamame, chickpeas, or black beans to salads for a significant protein boost. A simple vinaigrette can highlight their natural flavors.
Spreads and Dips: Blend chickpeas into hummus, or try a white bean or lupin bean dip. These are great served with vegetables or whole-grain crackers.
Main Courses: Mature soybeans can be used to make tofu scrambles, stir-fries, or homemade veggie burgers. Use kidney or black beans in chili or tacos for a meaty texture.

Considerations for Increasing Your Bean Intake

Gradual Increase: Beans are high in fiber, so it's best to increase your intake gradually to avoid digestive discomfort.
Rinse Canned Beans: If using canned beans, always rinse them thoroughly to remove excess sodium.
Soak Dried Beans: For dried beans, soaking them overnight is crucial for proper cooking and digestion.

Conclusion

While many beans offer fantastic protein benefits, mature soybeans stand out as having the highest protein per 100g, making them a superb choice for maximizing protein intake. The great news is that a variety of other delicious and nutritious beans, including lentils and lupin beans, also provide an ample amount of plant-based protein. By understanding the nutritional profile of each, you can easily select the right beans to meet your dietary goals and enjoy a wide range of flavorful, healthy meals. For more science-backed nutritional information, visit the MyFoodData website.

Frequently Asked Questions

Mature, boiled soybeans have the highest protein content per 100g, offering an impressive 18.2 grams.

Edamame are immature soybeans. They are harvested while they are still green and are often served steamed and salted in their pods.

Yes, soybeans are considered a complete protein, meaning they contain all nine essential amino acids that the human body cannot produce on its own.

Excluding soy, lupin beans are among the highest in protein, followed by other legumes like lentils, which provide significant amounts of protein.

You can add more beans by including them in soups, salads, dips like hummus, or using them as a protein base for stews, curries, and veggie burgers.

The protein content per 100g can vary based on whether the beans are dried or cooked. However, nutritional values are typically very similar when prepared in the same way. Always rinse canned beans to reduce sodium.

Yes, beans are an excellent and cost-effective source of plant-based protein, as well as being packed with fiber, vitamins, and minerals.

Legumes are the family of plants that include pulses, beans, peas, and lentils. All beans are legumes, but not all legumes are beans. For example, lentils are a pulse but are often grouped with beans due to their similar nutritional profile and use.