What Has More Protein Than Beans? A Guide to High-Protein Foods

October 14, 2025 •

4 min read

A 3-ounce serving of lean beef contains approximately 22 grams of protein, a significant amount more than the 7 to 8 grams found in a half-cup of cooked black beans. While beans are a cornerstone of many healthy diets, a wide variety of other foods, both animal and plant-based, offer a higher protein concentration per serving.

Quick Summary

Many animal products like chicken and lean beef, as well as plant-based options such as lentils, seitan, and tempeh, offer substantially more protein per serving than beans, providing excellent choices to increase dietary protein intake.

Key Points

Animal Protein Density: Lean meats like chicken and beef generally contain significantly more grams of protein per serving than beans, with chicken breast offering up to 31g per 4 oz cooked.
Plant-Based Powerhouses: Plant-based options such as lentils, seitan, and tempeh are excellent choices that surpass beans in protein content per serving.
Complete vs. Incomplete: Animal proteins are complete (containing all essential amino acids), whereas most plant proteins like beans are incomplete and require dietary variety to provide a full amino acid profile.
Nutrient-Rich Alternatives: Greek yogurt and cottage cheese are dairy alternatives that are high in protein and also provide probiotics and calcium.
Seeds and Grains: Small but mighty, seeds like hemp and pumpkin seeds, along with whole grains like quinoa, are surprising sources of concentrated protein.
Context Matters: A higher protein content per gram doesn't tell the whole story; foods like beans offer beneficial fiber and nutrients that animal sources lack.

Animal-Based Protein Sources That Surpass Beans

When considering protein density, animal products generally provide a higher amount per serving compared to most plant-based options, including beans. This is largely due to animal protein being 'complete,' containing all nine essential amino acids needed by the body. The concentration of protein per gram is often significantly higher, which can be particularly useful for those with higher protein needs.

Lean Meats and Poultry

Lean meats like chicken breast, turkey, and lean beef are renowned for their high-protein content and quality. A 4-ounce serving of cooked chicken breast can provide around 27-31 grams of protein, while the same amount of lean sirloin steak offers about 30 grams. This makes poultry and lean red meat powerful options for building and repairing muscle tissue.

Fish and Seafood

Fish is another stellar source of protein, often packed with heart-healthy omega-3 fatty acids. A 4-ounce fillet of salmon can contain approximately 28 grams of protein, while tuna and cod also offer high concentrations. Seafood like shrimp is also a good protein source.

Dairy Products

Dairy offers a versatile range of high-protein foods. Greek yogurt is particularly well-regarded, with one cup of the plain, full-fat variety offering up to 29 grams of protein. Cottage cheese and Parmesan cheese also boast high protein content per serving, providing great alternatives to beans for boosting protein intake.

Plant-Based Alternatives with More Protein than Beans

For those following a plant-based diet, or simply seeking more varied protein sources, several options offer a protein boost beyond beans. These foods, often rich in fiber and other nutrients, can be valuable additions to any diet.

Lentils, Soy Products, and Seitan

Lentils, a cousin to beans, often pack a bigger protein punch. One cooked cup of lentils can contain up to 18 grams of protein. Soy products, including soybeans, tofu, tempeh, and edamame, are also excellent. Tempeh, made from fermented soybeans, can provide up to 20 grams of protein per 100 grams, while edamame offers around 18 grams per cup. Seitan, or 'wheat meat,' is an especially dense source, delivering approximately 25 grams of protein per 3-ounce serving.

Nuts and Seeds

While often associated with healthy fats, many nuts and seeds are also rich in protein. An ounce of pumpkin seeds, for instance, contains about 8.5 grams of protein, while a 3-tablespoon serving of hemp seeds can provide up to 10 grams. Sprinkling these over salads, oatmeal, or blending them into smoothies is an easy way to increase protein intake.

Whole Grains

Certain whole grains stand out for their protein content. Quinoa, a complete protein, offers around 8 grams per cooked cup. Wild rice is another good option, providing nearly 7 grams per cooked cup.

A Closer Look: Comparing Protein Content

To better illustrate the differences, here is a comparison table of the approximate protein content per serving for several popular foods versus beans.


Food Item	Serving Size	Approximate Protein (g)	Protein Quality	Additional Benefits
Black Beans	1/2 cup cooked	7-8	Incomplete	High in fiber, magnesium, potassium
Chicken Breast	4 oz cooked	27-31	Complete	Lean source, rich in B vitamins
Greek Yogurt	1 cup, plain	20-29	Complete	Probiotics, calcium, vitamin D
Lentils	1 cup cooked	18	Incomplete (can be made complete with grains)	Excellent fiber source, low GI
Tempeh	100 g	19-20	Complete	Fermented, contains probiotics
Hemp Seeds	3 tbsp	10	Complete	High in omega-3s, magnesium

Expanding Your Protein Horizons

Beyond the primary food categories, there are other excellent protein sources worth considering. Whey and soy protein isolates, for example, are highly concentrated and easily accessible in powder form for shakes and smoothies. Cottage cheese is a low-fat, high-protein dairy option that works well in both sweet and savory dishes. Even some vegetables, like green peas and broccoli, contribute more protein than you might expect. Diversifying your protein sources ensures you receive a full spectrum of nutrients and essential amino acids.

Understanding Complete vs. Incomplete Proteins

The distinction between complete and incomplete proteins is important for balanced nutrition. Complete proteins contain all nine essential amino acids that the body cannot produce on its own. Animal products, soy, and quinoa are naturally complete. Most other plant proteins, like beans, are incomplete. However, this is not a major concern for those eating a varied diet. Combining different plant proteins throughout the day (e.g., rice and beans, hummus with whole-wheat bread) can ensure all essential amino acids are consumed.

Conclusion

While beans are a valuable and healthy source of protein, many other foods offer a more concentrated protein punch per serving. Whether you prefer animal-based sources like chicken, beef, fish, and dairy, or plant-based alternatives such as lentils, soy products, seitan, and seeds, there are plenty of options to help you meet your dietary protein goals. Incorporating a variety of these high-protein foods into your diet will not only help increase your protein intake but also provide a wider array of essential vitamins, minerals, and other nutrients for overall health. For further information on recommended daily protein intake, you can consult reputable sources like the U.S. Food and Drug Administration (FDA) for daily value guidelines.

Frequently Asked Questions

Seitan, also known as vital wheat gluten, typically has one of the highest protein concentrations among plant-based foods, often providing more than 20 grams of protein per 3-ounce serving.

Not necessarily. While animal protein is 'complete' (containing all essential amino acids), a varied diet combining different plant-based proteins can provide the same amino acids over the course of a day. Plant proteins like beans also offer more fiber and fewer unhealthy fats.

A half-cup of cooked black beans contains about 7 to 8 grams of protein, whereas a 3-ounce serving of chicken breast offers approximately 21 to 24 grams. Chicken therefore has significantly more protein per serving.

Yes, some plant-based foods like soy (tofu, tempeh) and quinoa are complete proteins. Additionally, by combining different incomplete proteins, such as beans with grains (like rice), you can form a complete protein.

Yes, hemp seeds are a notable example. A 3-tablespoon serving can provide about 10 grams of protein, which is more than the protein in a half-cup of many types of cooked beans.

Plain Greek yogurt contains a very high protein count, with some varieties offering up to 29 grams per cup, which far exceeds the amount in a typical serving of beans.

For maximum protein intake, lean meat, fish, and dairy are often favored due to their higher protein density and quality per serving. However, a balanced diet incorporating a variety of protein sources, including beans for their fiber and nutrients, is best for overall health and muscle building.