10 High Protein Beans to Add to Your Diet

Beans need no introduction. There’s no doubt they are one of the most versatile food items and significant sources of protein available.

Besides being rich in protein, they are also high in fiber and essential vitamins and minerals that our body needs.

If you are following a vegan or vegetarian diet and looking for an alternative source of protein in your diet, incorporating a variety of beans is a great idea.

The best part is preparing them doesn’t take much time, making them a highly preferred dish, especially considering the rush we live in today’s times. By delivering an optimum amount of protein, beans are also highly recommended for fitness enthusiasts who are striving for muscle gain.

In this guide, we have discussed which beans have the most protein. Let’s dive into the details below.

10 High Protein Beans

Simply speaking, adding any variety of beans to your diet is a plus, because all beans are high in protein. However, here are some of the beans with the highest protein content.

The nutritional values mentioned are as per a 100 g serving of these beans.

Soybeans

Soybeans deliver the maximum amount of protein per 100 g of serving. You can prepare soybeans in different ways. You can take them out of their shell and soak them overnight before boiling them.

They are also rich in fiber, iron, calcium, and other important nutrients. Incorporating soybeans into your meals is easy – they can be used in a variety of ways, such as in stir-fries, soups, salads, or as a meat substitute in dishes like tacos and burgers.

Here’s the nutritional profile of raw soybeans:

• Calories: 446 calories
• Protein: 36 g
• Fat: 20 g
• Carbs: 30 g
• Net Carbs: 21 g
• Fiber: 9 g

Cannellini Beans

One of the highest protein beans is cannellini beans, when consumed raw and dry.

Also known as kidney beans, cannellini beans first originated in Italy. They have a slightly nutty texture and creamy while in appearance. If you are looking forward to adding a plant-based protein source in your diet, consider adding these wonderful beans.

Besides delivering a high amount of protein in every serving, it delivers a good amount of fiber as well, which aids in digestion and keeps you fuller for a long time.

• Calories: 333 calories
• Protein: 23.36 g
• Fat: 0.85 g
• Carbs: 60.27 g
• Net Carbs: 45.07 g
• Fiber: 15.2 g

Mung Beans

Though native to the Indian subcontinent, these beans are now grown in various parts of the globe and can be found in a variety of dishes like soups, stews, khichdi, curries, etc.

If you are a fitness enthusiast willing to lose weight, mung beans are the perfect addition in this case. They not only help you manage your weight effectively, but also regulate your blood sugar levels.

They are also rich in dietary fiber, which can promote healthy digestion and prevent constipation. Additionally, mung beans are a good source of many vitamins and minerals, including iron,  folate, potassium, and magnesium.

• Calories: 347 calories
• Protein: 23.9 g
• Fat: 1.15 g
• Carbs: 62.6 g
• Net Carbs: 49.3 g
• Fiber: 16.3 g

Pinto Beans

Mostly used in Mexican cuisines, this is another nutritious variety of beans. They are medium-sized and speckled, with a pinkish-brown color. They deliver around 21 grams of proteins per 100 grams of serving.

If you are wondering how to add Pinto beans to your diet, consider adding it to recipes like bean burritos, huevos rancheros, tamale pies, and even desserts like Pinto bean brownies.

• Calories: 347 calories
• Protein: 21 g
• Fat: 1.2 g
• Carbs: 63 g
• Net Carbs: 47 g
• Fiber: 16 g

Edamame

Edamame is just young soybean that is often served as a snack or appetizer in Japanese cuisine. The beans are harvested when they are still green and enclosed in their pods. They have a mild, nutty flavor and a slightly crunchy texture.

Edamame is a great source of plant-based protein, and is an excellent choice for anyone struggling with daily protein requirements.

In addition to protein, edamame is a good source of many other nutrients. It is rich in dietary fiber, which can aid in digestion and help regulate blood sugar levels. Edamame is also high in iron, folate, and vitamin K, which are all important for maintaining overall health.

• Calories: 121 calories
• Protein: 11.9 g
• Fat: 3 g
• Carbs: 10 g
• Net Carbs: 6 g
• Fiber: 4.1 g

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Cranberry Beans

Cranberry beans, also known as borlotti beans, are a type of legume that is native to South America but is now widely cultivated throughout the world. They are medium-sized and have a beige background with maroon-colored speckles, which give them their name.

Besides containing high amounts of protein, it is also rich in dietary fiber, promoting digestion and preventing constipation. It also has antioxidant and anti-inflammatory properties.

Cranberry beans can be used in a variety of dishes, including soups, stews, salads, and dips. In Italian cuisine, they are often used in pasta dishes or combined with rice to make a comforting risotto.

• Calories: 569 calories
• Protein: 9.34 g
• Fat: 0.46 g
• Carbs: 24.5 g
• Net Carbs: 15.9 g
• Fiber: 8.6 g

Black Beans

Black beans are a highly popular ingredient in Mexican cuisine and are commonly used in a variety of dishes.

They can be enjoyed as a side dish by adding some seasoning, cilantro, garlic, and olive oil for a flavorful twist.

Black beans are also an excellent addition to many crowd-pleasing recipes, such as tostadas, loaded nachos, black bean soup, and chalupas, as they provide texture, fiber, and a good amount of protein per serving.

They can even be served as a dip with tortilla chips or incorporated into veggie burger recipes for added nutrition and flavor.

• Calories: 341 calories
• Protein: 8.86 g
• Fat: 1.42 g
• Carbs: 62.4 g
• Net Carbs: 46.9 g
• Fiber: 15.5 g

Navy Beans

Navy beans are tiny, oval-shaped, white-colored beans. They are another top pick for anyone who’s looking to increase their protein intake.

Chefs love to include these wonderful beans in ham soup recipes and bean salad combinations. Besides, you can also include them to enrich the filling of tacos and burritos or smash them into a thick dip. 

Navy beans are excellent sources of folate, fiber, magnesium, copper and phosphorus. If you plan to include them in any recipe, consider soaking dry navy beans overnight.

Overall, navy beans are a nutritious and versatile food that can be enjoyed in many different ways.

• Calories: 140 calories
• Protein: 8.23 g
• Fat: 0.62 g
• Carbs: 26 g
• Net Carbs: 16 g
• Fiber: 10 g

Butter Beans

Butter beans, also known as Lima beans, are a high-protein legume that provides not only protein and fiber but also essential vitamins and minerals such as Vitamin C, iron, and potassium.

Consider adding them to soups and salads and even adding them as a side dish.

Additionally, they are rich in folate, iron, and potassium, all of which are essential for our body, and magnesium, which supports heart health and blood sugar regulation. Butter beans are versatile and can be used in various dishes such as casseroles, stews, vegetarian burgers, dips, and spreads, or mashed and used as a burrito or taco filling.

• Calories: 115 calories
• Protein: 7.8 g
• Fat: 0.38 g
• Carbs: 20.9 g
• Net Carbs: 13 g
• Fiber: 7 g

Fava Beans

Fava beans are a nutritious and tasty option for those seeking a food high in protein and low in carbohydrates.

They offer beneficial nutrients like iron, calcium, and magnesium.

Incorporating fava beans into your diet is likely to help you achieve your fitness goals. Not only are they rich in protein, but they also offer various health advantages.

Furthermore, favas are a good source of essential minerals like magnesium and potassium that promote overall health. It’s time to start incorporating favas into your meals and reaping the benefits!

• Calories: 110 calories
• Protein: 7.6 g
• Fat: 0.4 g
• Carbs: 19.6 g
• Net Carbs: 14.2 g
• Fiber: 5.4 g

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The Bottom line

We have talked about the best varieties of beans with the highest protein.

Not only do they provide a good source of protein, but they also contain essential minerals and vitamins such as iron, folate, and magnesium that support overall well-being.

Incorporating these high-protein beans into your diet can help with weight loss, and improve your health.

With so many varieties of beans available, you have numerous ways to increase the nutritive value of your regular diet. Add these beans as per your preference and taste, and enjoy your meals!

If you’re looking to improve your fitness, consider incorporating high-protein beans into your meals today!