Protein Duel › Protein chart › High-protein beans, lentils and soy
Which beans have the most protein?
24 beans, lentils and soy ranked from most to least protein per 100 g, with how much you get in a typical serving.
Quick facts
- 50 gMost protein: textured vegetable protein.
- 26 gRunner-up: peanuts.
- 3.3 gLeast protein: soy milk.
Good to know
Soy is one of the few plant proteins that is complete, with all nine essential amino acids in useful amounts.
Beans, lentils and peas are staple plant proteins that also bring plenty of fibre. Paired with grains they cover all essential amino acids.
Ranked by protein per 100 g
| # | Food | Protein / 100 g |
|---|---|---|
| 1 | Textured vegetable protein1 portion dry: 12.5 g | 50 g |
| 2 | Peanuts1 handful: 7.3 g | 26 g |
| 3 | Tempeh (cooked)1 portion: 20 g | 20 g |
| 4 | Natto1 pack: 9.5 g | 19 g |
| 5 | Soybeans (cooked)1 cup: 28.9 g | 17 g |
| 6 | Falafel5 balls: 11.1 g | 13 g |
| 7 | Miso1 tbsp: 2.2 g | 12 g |
| 8 | Edamame (cooked)1 cup shelled: 17.1 g | 11 g |
| 9 | Chickpeas (cooked)1 cup: 14.9 g | 9 g |
| 10 | Lentils (cooked)1 cup: 18 g | 9 g |
| 11 | Pinto beans (cooked)1 cup: 15.3 g | 9 g |
| 12 | Black beans (cooked)1 cup: 15.1 g | 8.9 g |
| 13 | Kidney beans (cooked)1 cup: 15.2 g | 8.7 g |
| 14 | Split peas (cooked)1 cup: 16.2 g | 8.3 g |
| 15 | Hummus2 tbsp: 2.4 g | 8 g |
| 16 | Tofuhalf a block: 10 g | 8 g |
| 17 | Lima beans (cooked)1 cup: 14 g | 7.8 g |
| 18 | Black-eyed peas (cooked)1 cup: 13.1 g | 7.7 g |
| 19 | Fava beans (cooked)1 cup: 12.9 g | 7.6 g |
| 20 | Navy beans (cooked)1 cup: 13.5 g | 7.5 g |
| 21 | Mung beans (cooked)1 cup: 14 g | 7 g |
| 22 | Green peas (cooked)1 cup: 8.6 g | 5.4 g |
| 23 | Baked beanshalf a can: 10 g | 5 g |
| 24 | Soy milk1 glass (250 ml): 8.3 g | 3.3 g |
More lists
- High-protein meat
- High-protein fish and seafood
- High-protein cheese
- High-protein dairy and eggs
- High-protein nuts and seeds
- High-protein grains and bread
- High-protein vegetables
- High-protein fruits
- High-protein vegan foods
- High-protein snacks and fast food
- High-protein meals
- Protein calculator
FAQ
Which beans have the most protein?
Per 100 g, the top beans, lentils and soy on our chart are textured vegetable protein (50 g), peanuts (26 g), tempeh (cooked) (20 g).
Which beans, lentils and soy have the least protein?
Soy milk has the least here, with 3.3 g per 100 g.
How many beans, lentils and soy are on this list?
24, all ranked by grams of protein per 100 g, with a typical serving for each.
Know your beans, lentils and soy? Two foods, one guess: higher or lower.
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