What's the Best Bean to Eat for Protein?

January 2, 2026 •

4 min read

According to nutrition data, soybeans stand out with approximately 31.3 grams of protein per cooked cup, making them the most protein-dense choice among common beans. But what's the best bean to eat for protein when considering all factors like versatility and complete amino acids? The answer depends on your dietary goals and how you plan to use them.

Quick Summary

This guide reveals the top contenders for high-protein beans, with soybeans leading the pack. It evaluates protein content, amino acid profiles, and nutritional benefits to help you choose the ideal legume for your diet. Comparisons include cooked soybeans (edamame), lentils, black beans, and chickpeas.

Key Points

Soybeans are the highest in protein: Cooked soybeans deliver over 30 grams of protein per cup, making them the most protein-dense option.
Edamame is a complete protein: As immature soybeans, edamame provides all nine essential amino acids, which is a major benefit for plant-based diets.
Lentils are rich in protein and fiber: Offering nearly 18 grams of protein per cooked cup, lentils are an excellent source of protein, fiber, and iron.
Variety ensures complete nutrition: Since many beans are incomplete proteins, pairing different legumes or combining them with whole grains can ensure a full amino acid profile.
Other beans offer unique benefits: Choices like large white beans for creaminess or black beans for antioxidants provide different textures and nutritional advantages.
Beans are a versatile and affordable protein source: Legumes are a budget-friendly way to add substantial protein, fiber, and essential nutrients to your diet.

Beans and legumes are nutritional powerhouses, offering an abundance of plant-based protein, fiber, vitamins, and minerals that are essential for a healthy diet. Whether you're a vegan, vegetarian, or simply aiming to reduce your meat consumption, incorporating a variety of beans is a smart and budget-friendly strategy. While many legumes offer substantial protein, one type consistently rises to the top when measured per serving: the mighty soybean.

The Protein King: Soybeans and Edamame

When it comes to pure protein quantity, soybeans are the undeniable champions. A single cooked cup of mature soybeans can provide over 30 grams of protein, a figure that puts it on par with many animal-based sources.

Why Soybeans Are So Special

Complete Protein: Soybeans are unique among beans because they are a complete protein, containing all nine essential amino acids that your body cannot produce on its own. This is particularly beneficial for those following a plant-based diet who need to ensure they get a full spectrum of amino acids. Edamame, which are simply immature soybeans, are also a complete protein.
Nutrient-Dense: Beyond protein, soybeans are rich in iron, fiber, and important minerals like magnesium and phosphorus.
Versatility: Soybeans and their derivatives are incredibly versatile. You can enjoy young edamame as a snack, use tofu or tempeh (made from soybeans) as a meat substitute, or add soy milk to smoothies.

Runners-Up: Other High-Protein Beans and Legumes

While soybeans take the top spot, several other beans and legumes offer excellent protein content, along with their own unique nutritional benefits.

Other Excellent Plant-Based Protein Sources

Lentils: Technically a pulse, lentils are a protein powerhouse, delivering nearly 18 grams per cooked cup. They are also exceptionally high in fiber and iron, making them a fantastic choice for heart health. Lentils cook quickly without soaking and can be used in everything from soups and stews to salads.
Large White Beans (Cannellini): These creamy, earthy beans provide around 17.4 grams of protein per cooked cup. They are a great source of fiber and can be mashed for a protein-rich alternative to potatoes.
Split Peas: Split peas offer approximately 16.3 grams of protein per cooked cup. They are most famously used in soups but can also be made into a delicious hummus.
Pinto and Kidney Beans: These classic beans are staples in many cuisines and provide around 15 grams of protein per cooked cup. They are also high in folate and other micronutrients.
Black Beans: With about 15.2 grams of protein per cooked cup, black beans are a great addition to salads, burritos, and vegetarian burgers.

Choosing the Right Bean for Your Needs

With so many high-protein options, how do you choose the right one? The answer depends on your personal health goals and culinary preferences. Do you need a complete protein? Are you looking for the most fiber? Here is a comparison to help you decide.

Bean Protein and Nutrient Comparison (per 1 cooked cup)


Bean Type	Protein (g)	Key Nutrient Highlights	Best For	Cooking Time	Complete Protein?
Soybeans	~31.3 g	Iron, Magnesium, Phosphorus	Max protein, vegans, meat substitutes	Requires soaking (mature)	Yes
Lentils	~17.9 g	Fiber, Iron, Folate	Quick meals, soups, digestive health	15-25 minutes (no soak)	No, but complete with grains
Large White Beans	~17.4 g	Fiber, Resistant Starch	Creamy dips, mashing, soups	Long, requires soaking	No
Black Beans	~15.2 g	Antioxidants, Fiber, Iron	Tacos, salads, burgers	Requires soaking	No
Chickpeas	~14.5 g	Fiber, Folate, Zinc	Hummus, salads, roasting for snacks	Requires soaking	No
Edamame	~18.4 g (shelled)	Fiber, Omega-3s, Iron	Quick snack, complete protein option	Frozen, quick boil	Yes

Conclusion: Which Bean Wins for Protein?

While the search for what's the best bean to eat for protein has a clear winner in soybeans due to their high content and status as a complete protein, the final choice is a personal one. Soybeans offer the most protein per serving and are a top choice for serious plant-based protein seekers. However, other legumes like lentils, large white beans, and chickpeas are also exceptional sources and provide valuable fiber and micronutrients. Incorporating a variety of these beans into your meals can help you achieve your protein goals while enjoying a range of flavors and textures. Remember to combine incomplete proteins like lentils or chickpeas with whole grains to create a complete amino acid profile, ensuring you're getting the most from your meal. The best approach is to embrace the diversity of beans and enjoy them regularly as part of a balanced and nutritious diet. For more ideas on how to prepare beans and legumes, explore recipes on reliable sites like the Center for Science in the Public Interest's Healthy Cook section, which offers recipes for quick, healthy meals.

Frequently Asked Questions

Mature, cooked soybeans have the most protein per cooked cup, with over 31 grams. Edamame, which are immature soybeans, also have a very high protein content.

Edamame are immature soybeans harvested when they are still green and soft. Soybeans are the mature, hard version of the same bean. Both are excellent sources of protein.

While soybeans are a complete protein on their own, other beans are incomplete. You don't need to combine them in the same meal, but consuming a variety of plant foods like beans and grains throughout the day ensures you get all essential amino acids.

Lentils and navy beans are particularly high in both protein and fiber. Navy beans offer almost 10 grams of fiber per serving, and lentils provide nearly 9 grams along with impressive protein counts.

Yes, it is generally safe to eat beans every day, but it's best to increase your intake gradually due to their high fiber content. Drinking plenty of water can help with digestion.

If you're looking for an alternative, other legumes and pulses like lentils and split peas are excellent choices. Soy-based products like tofu and tempeh also offer very high protein content.

The protein content is comparable. Canned beans are simply pre-cooked for convenience, but rinsing them before use is recommended to reduce excess sodium.