Which kind of bean is the healthiest?

December 11, 2025 •

3 min read

Beans are a nutritional powerhouse, but with so many varieties, deciding which to add to your plate can be difficult. According to the U.S. Dietary Guidelines for Americans, most people should eat 1 to 3 cups of legumes per week, yet many fall short. The answer to which kind of bean is the healthiest depends on your specific health goals, be it high protein, superior fiber, or antioxidant content.

Quick Summary

There is no single healthiest bean, as different varieties offer unique nutritional strengths. The best choice depends on individual dietary goals, such as maximizing protein, fiber, or specific vitamins and minerals.

Key Points

Soybeans are the protein champion: Soybeans, including edamame, are a complete protein source containing all essential amino acids, ideal for vegetarian and vegan diets.
Navy beans have the most fiber: Among many common types, navy beans are exceptionally high in dietary fiber, which is crucial for digestive and heart health.
Lentils are an iron powerhouse: Lentils provide high levels of iron, folate, and protein, making them an excellent choice for boosting mineral intake.
Darker beans offer more antioxidants: Beans with darker pigmentation, like black beans and kidney beans, generally have higher concentrations of health-promoting antioxidants.
Preparation methods matter: Soaking dried beans and rinsing canned beans reduces gas-causing compounds and excess sodium, making them healthier and more digestible.
All beans are nutritious: Regardless of the specific type, all beans are a valuable addition to a healthy diet, providing fiber, protein, vitamins, and minerals.

The Case for Beans: A Nutritional Overview

Beans are a staple in cuisines worldwide and are prized for their affordability, versatility, and exceptional nutritional value. As members of the legume family, beans offer a wide array of health benefits. They are packed with essential nutrients like fiber, plant-based protein, B vitamins, iron, magnesium, potassium, and zinc. Regular consumption is linked to a reduced risk of heart disease, improved blood sugar control, and better gut health. Furthermore, darker beans often contain high levels of antioxidants, which combat cellular damage.

The Contenders: A Closer Look at Healthy Beans

While all beans offer significant health benefits, certain varieties stand out for specific nutritional profiles. Here’s a breakdown of some of the most popular and healthiest choices:

Soybeans (Edamame): The Complete Protein Source

Soybeans, often enjoyed as edamame, are a standout for their high protein content, offering a complete protein profile with all nine essential amino acids. One cup of cooked soybeans contains over 31 grams of protein, making them an excellent choice for vegans and vegetarians. Soybeans also provide high levels of isoflavone antioxidants, which may help reduce the risk of certain cancers.

Lentils: Rich in Iron and Folate

Lentils are a nutritional powerhouse, particularly high in iron, protein, and dietary fiber. A single cup of cooked lentils provides almost 90% of the recommended daily value for folate. They are rich in polyphenols, plant-based compounds with anti-inflammatory properties, and have a low glycemic index, which helps manage blood sugar levels.

Black Beans: For Gut and Blood Sugar Health

Common in many Latin American and Caribbean dishes, black beans are excellent for blood sugar management due to their high fiber content. They are also rich in folate, magnesium, and antioxidants. Studies have shown black beans can support gut health by nourishing beneficial gut bacteria and improving insulin sensitivity.

Kidney Beans: A Folate and Heart Health Powerhouse

Kidney beans are famous for their role in chili, but they offer far more than just flavor. They contain impressive amounts of fiber and protein, along with a significant dose of folate. Regular consumption of kidney beans has been linked to better blood sugar control and a reduced risk of heart disease.

Navy Beans: The Fiber Champion

Also known as haricot beans, navy beans are a nutritional champion, boasting the highest fiber content among many common bean varieties. This high fiber density makes them particularly effective at reducing cholesterol and managing blood pressure, offering protection against metabolic syndrome.

Chickpeas (Garbanzo Beans): A Versatile Superfood

Chickpeas are a Mediterranean diet staple, prized for their versatility and nutrient density. They are high in protein, fiber, and folate. Studies suggest that chickpeas can help reduce post-meal blood sugar spikes and increase satiety, making them beneficial for appetite control.

Comparing the Healthiest Beans


Bean (Cooked, per cup)	Protein (g)	Fiber (g)	Folate (% DV)	Iron (% DV)	Key Health Benefit	Best For
Soybeans	31.3	10.3	23%	49%	Complete protein source, antioxidant protection	Vegetarians/vegans seeking complete protein
Lentils	17.9	15.6	90%	37%	High iron content, anti-inflammatory polyphenols	Boosting iron intake, blood sugar management
Black Beans	15.2	15.0	64%	20%	Improves gut health, manages blood sugar	Gut health, stabilizing blood sugar
Kidney Beans	15.3	13.1	58%	29%	High folate for heart health and pregnancy	Heart health, folate intake
Navy Beans	15.0	19.1	64%	24%	Highest fiber content, reduces cholesterol	Fiber intake, managing cholesterol
Chickpeas	14.5	12.5	71%	26%	Controls appetite, lowers blood sugar	Weight management, blood sugar control

*Note: Nutritional values are approximate and based on boiled versions. DV = Daily Value.

Maximizing the Health Benefits of Beans

To get the most out of your beans, proper preparation is key. Dried beans contain compounds called oligosaccharides that can cause gas and bloating. Soaking and then thoroughly cooking dried beans can significantly reduce these compounds. For canned beans, always rinse them to remove excess sodium. Pairing beans with grains like rice or quinoa creates a complete protein source, ensuring you get all essential amino acids.

Conclusion: How to Choose the Healthiest Bean

There is no one "healthiest" bean, as each variety offers a unique combination of benefits. The right choice for you depends on your dietary needs and health goals. If you need a complete protein, go for soybeans. For maximum fiber, navy beans are the winner. If iron is your priority, lentils are an excellent choice. By incorporating a variety of different beans into your diet, you can enjoy a full spectrum of nutrients and reap the many health rewards these fantastic legumes have to offer. For more information on legumes and heart-healthy eating, consult reputable resources like the American Heart Association.

Frequently Asked Questions

Yes, canned beans are very healthy, but they often contain high levels of sodium. Rinsing them thoroughly under water can reduce the sodium content by up to 40%. Dried beans are a great option for controlling sodium intake and can be more cost-effective.

All beans can be great for weight loss because they are high in fiber and protein, which promote satiety and help you feel full longer. Soybeans offer the highest protein content, while navy beans are highest in fiber.

Soaking dried beans before cooking is recommended. This practice helps reduce the oligosaccharides that cause gas and bloating and can also reduce cooking time. Discarding the soaking water is an important step.

Most beans, other than soybeans, are not complete proteins, meaning they lack one or more of the nine essential amino acids. However, combining beans with grains, nuts, or seeds throughout the day ensures you consume a complete protein profile.

Beans contain complex carbohydrates called oligosaccharides that are difficult for the body to digest, leading to gas. To minimize this, you can soak dried beans, rinse canned beans, and gradually increase your intake to allow your digestive system to adjust.

Many types of beans, including kidney beans, pinto beans, and navy beans, are excellent for heart health. Their high soluble fiber content helps lower LDL (bad) cholesterol, and they provide minerals like potassium that help regulate blood pressure.

Darker beans like black beans and dark red kidney beans tend to have higher levels of certain antioxidants and phytochemicals compared to lighter varieties. However, all beans are packed with nutrients and offer significant health benefits.