Mature soybeans contain about 31 grams of protein per cooked cup, making them the highest in protein among beans. Unlike many plant foods, mature soybeans provide complete protein, meaning they include all nine essential amino acids required by the body. Lisa Young, Ph.D., R.D., an adjunct professor of nutrition at NYU, emphasizes their nutritional value. While they are highly nutritious, mature soybeans can be harder to find in grocery stores compared to other beans.
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Edamame, or young soybeans harvested before fully maturing, offer about 18 grams of protein per cooked cup. Like mature soybeans, they are also considered a complete protein source. Typically found in the frozen food aisle, edamame can be easily prepared by steaming or boiling them for a few minutes, making them a convenient way to enhance the protein content of various meals.
Black beans provide approximately 15 grams of protein per cooked cup and are praised for their versatility and nutritional benefits. Registered dietitian Johannah Katz highlights their richness in folate, magnesium, potassium, and polyphenols. Black beans can be used in numerous dishes, from tacos to soups, and are budget-friendly as well.
White kidney beans, also known as cannellini beans, yield around 15 grams of protein per cooked cup. They have a creamy texture and mild flavor, ideal for thickening broths. Patricia Kolesa, M.S., R.D.N., suggests they can enhance classic recipes like chilis and soups and can also be utilized in salads or hummus.
Pinto beans, containing roughly 15 grams of protein per cooked cup, are noted for their fiber content, which supports satiety. Jamie Lee McIntyre, M.S., R.D.N., describes them as a practical and satisfying pantry staple. Their creamy texture suits them for various dishes, including soups and refried beans.
Chickpeas, or garbanzo beans, also provide around 15 grams of protein per cooked cup. They pair protein with fiber and have a mild flavor, making them accessible for those new to eating beans. Chickpeas are the base of hummus and can be roasted for a crunchy snack or included in salads and stews.