Those humble cans of beans in your pantry are like Clark Kent—modest on the outside but packed with superpowers inside. Behind their unassuming exterior lies one of nature's most nutrient-dense, plant-based protein sources, brimming with fiber and essential nutrients. Often underestimated, high-protein beans are a cholesterol-free, budget-friendly, and incredibly versatile option for meals.
Though they may not rival the protein density of animal meat, cooked beans still pack a punch. A half-cup serving can provide up to 10 grams of protein—but only if you pick the right variety.
We're breaking down the health benefits of getting your protein from beans and ranking the 14 top high-protein varieties. Stock up on these affordable and nutritious options, ranked from highest to lowest in protein, with dietitian-approved tips for putting them to delicious use.
How Much Protein Is in 14 Types of Beans
Green Peas
Protein in peas, per 1/2 cup: 4.3 grams
In just half a cup of green peas, you'll get 4.3 grams of protein and 4 grams of fiber—14% of your daily value—all for only 67 calories. With the rise in plant-based eating, peas have gained popularity, even as the star ingredient in protein powders.
"Pea protein is a popular choice for alternative milks and yogurts since it’s free of the eight most common allergens," explains Rania Batayneh, MPH, owner of Essential Nutrition For You.
For a quick and nutritious boost, toss frozen peas into pesto pasta, mix them into a stir-fry, or sauté them with carrots and butter as a perfect side dish for roasted chicken.
Soy Beans (aka Edamame)
Protein in edamame, per 1/2 cup: 5.6 grams
Edamame, or young soybeans, are a powerhouse of nutrition. Beyond providing 5.6 grams of protein per half-cup, they’re also rich in calcium, vitamin C, vitamin K, iron, and folate, says Lauren Harris-Pincus, MS, RDN, founder of Nutrition Starring YOU.
“They're fantastic as a snack, whether served in the pod—just be sure not to eat the outside!—or shelled, which comes conveniently frozen and microwavable,” she notes. “Edamame is also a tasty addition to Asian-inspired grain bowls, poke bowls, or stir-fry dishes.”
Enjoy them as a simple snack or add them to your favorite recipes for a nutritious twist.
Lima Beans
Protein in lima beans, per 1/2 cup: 6 grams
Known as "butter beans" for their creamy texture, lima beans offer 6 grams of protein per half-cup serving. They’re also a fantastic source of trace minerals, which, as Samantha Previte, RD, explains, help the body detoxify sulfites commonly found in processed foods.
For a simple yet flavorful side dish, sauté lima beans with olive oil, onion, garlic, and your favorite fresh herbs. It’s a wholesome addition to any dinner table.
Cannellini Beans
Protein in cannellini beans, per 1/2 cup: 6.2 grams
Cannellini beans deliver 6.2 grams of protein and 6 grams of fiber per half-cup serving—about a quarter of your daily fiber needs. With their mild, earthy flavor and creamy texture, they’re incredibly versatile, enhancing dishes like mashed potatoes, stews, pastas, and more.
"You can also make them the star of the dish," says Rania Batayneh, MPH. “Pair them with wilted spinach and sausage for a quick weekday dinner, or use them in a spinach sauté that complements seared scallops beautifully.”
Cannellini beans are a delicious and nutritious addition to countless meals.
Garbanzo Beans (aka Chickpeas)
Protein in chickpeas, per 1/2 cup: 6.3 grams
Chickpeas, with 6.3 grams of protein per half-cup, are among the most versatile legumes out there. From creamy hummus to crispy roasted snacks or falafel, their multitasking abilities make them a staple ingredient. Rich in magnesium and potassium, chickpeas are excellent for supporting heart health, says Samantha Previte, RD.
"They're particularly beneficial for improving insulin sensitivity, lowering blood cholesterol levels, and enhancing gut health," adds Rania Batayneh, MPH.
Whether blended, roasted, or tossed into a salad, chickpeas are a nutritious and delicious addition to your meals.
Red Kidney Beans
Protein in kidney beans, per 1/2 cup: 7.2 grams
Shaped like the organ they’re named after, kidney beans are packed with nutrients. A half-cup serving provides 7.2 grams of protein, 21% of your daily iron needs, and a healthy dose of potassium, making them a powerhouse addition to your diet.
"I love using kidney beans in a slow-cooker chili that combines red kidney beans, chickpeas, and black beans for a triple dose of legumes," says registered dietitian Katherine Brooking, MS, RD. "Vegetarians can easily skip the turkey and still enjoy a hearty, satisfying dish."
Perfect for soups, stews, or chilis, kidney beans bring flavor and nutrition to the table.
Cranberry (aka Roman) Beans
Protein in cranberry beans, per 1/2 cup: 7.2 grams
If you haven’t tried cranberry beans with their speckled beauty and nutty flavor, now’s the time. A half-cup serving provides 7.2 grams of protein along with a healthy dose of calcium and potassium.
For a flavor boost in pasta fagioli soup, swap in these rich, chestnutty beans—they’ll elevate the dish while delivering extra nutrition.
Pinto Beans
Protein in pinto beans, per 1/2 cup: 7.2 grams
"Pinto beans are one of the most popular beans worldwide," says Samantha Previte, RD. Even better, they’re rich in kaempferol, a powerful flavonoid linked to numerous health benefits.
A staple in Mexican cuisine, these red-orange beans boast a nutty, earthy flavor and often serve as the base for refried bean recipes. Whether enjoyed whole or mashed, they shine in dishes like a Mexican tortilla pizza topped with roasted veggies and cheese. Versatile and nutritious, pinto beans are a must-have for your pantry.
Navy Beans
Protein in navy beans, per 1/2 cup: 7.5 grams
Navy beans, the slightly smaller relative of great northern beans, are creamy, mild, and incredibly versatile. Packed with 7.5 grams of protein per half-cup, they’re also rich in manganese, copper, and thiamine, notes Samantha Previte, RD.
Add them to a classic bean and ham soup for a hearty dish, or toss a few handfuls into tomato sauce for a protein-packed spaghetti topping. These tiny legumes are a delicious way to boost nutrition in your meals.
Black-Eyed Peas
Protein in black-eyed peas, per 1/2 cup: 7.5 grams
Often tied to Southern cuisine and New Year’s traditions (for good luck!), black-eyed peas deliver 7.5 grams of protein per half-cup. They’re also an excellent source of iron, vitamin B9, and folate, says Samantha Previte, RD.
For a flavorful twist, simmer them with bacon, broth, and diced aromatics like onion and bell pepper to create next-level, high-protein baked beans. These versatile legumes bring nutrition and tradition to your table.
Black Beans
Protein in black beans, per 1/2 cup: 7.6 grams
When asked "black or pinto beans?" go for black beans if you’re aiming for the highest protein content—7.6 grams per half-cup. "Like other beans, black beans contain resistant starch, which isn’t broken down like regular carbohydrates and therefore has a smaller impact on blood sugar levels," explains Rania Batayneh, MPH.
For a fiber and protein boost, add black beans to quesadillas or tacos, stuff them into omelets with cheese, or blend them into creamy bean-based dips. Versatile and nutritious, black beans are a smart choice for any meal.
Split Peas
Protein in split peas, per 1/2 cup: 8.2 grams
Here’s a fun fact: split peas and green peas come from the same plant. The difference lies in the processing—green peas are peeled, dried, and skinned, which causes them to naturally split. Thanks to their compact size, split peas pack even more protein per ounce than their whole counterparts.
With 8.2 grams of protein per half-cup, they’re a nutritional powerhouse. Use them in classic Split Pea Soup or incorporate them into Indian dishes like dal for a hearty, plant-based protein boost.
Lentils
Protein in lentils, per 1/2 cup: 9 grams
With 9 grams of protein and nearly 8 grams of fiber per half-cup, lentils are as filling as they are nutritious. "Studies suggest that eating lentils can help regulate blood sugar levels and improve gut health," says Rania Batayneh, MPH.
Lentils shine in soups and salads, but they’re also perfect for adding bulk and fiber to traditionally meaty dishes like meatballs or meatloaf. For a creative twist, follow Lauren Harris-Pincus, MS, RDN, and swap lentils for beef in tacos or sloppy joes for a hearty, plant-based alternative.
Great Northern Beans
Protein in white beans, per 1/2 cup: 9.7 grams
Small but mighty, white beans pack 9.7 grams of protein per half-cup and are a metabolism-boosting powerhouse. They’re also rich in potassium, offering more per serving than a medium banana—making them a smart choice for those prone to cramping.
"I love using white beans in bean salads, white chili, and even smoothies. You can also purée them as a thickener for soups," suggests Lauren Harris-Pincus, MS, RDN.
Why Are Beans Such a Good Source of Protein?
Beans contain 21–25% protein by weight, far surpassing most other plant-based protein sources.
"Most beans provide around 6 to 9 grams of protein per half-cup, which is comparable to two egg whites, one egg, or a little over an ounce of chicken, beef, or fish," says Harris-Pincus. Some legumes, like white beans, offer even more protein.
While meat offers more protein, it also tends to include more saturated fat and zero fiber. By contrast, "a half-cup of cooked beans or lentils contains 7 to 9 grams of fiber per cup," notes Rania Batayneh, MPH. "In terms of plant-based protein, beans and lentils rank just behind tofu and tempeh, but ahead of nuts, seeds, quinoa, and vegetables."
Another advantage? "Beans are super-economical, making them an affordable, nutrient-dense, high-protein option," says Samantha Previte, RD.
The Health Benefits of Beans
"Beans and legumes are the often unsung heroes of the plant-based world," says Katherine Brooking, MS, RD. They’re rich in protein, high in fiber and minerals, and free from the saturated fat found in many animal proteins.
Research shows that including beans in your diet can help lower blood cholesterol—a leading cause of heart disease—and improve digestion, thanks in part to their abundance of prebiotics.
The combination of fiber and protein also promotes satiety, making it easier to manage weight or maintain weight loss. "Including just a half-cup to a full cup of legumes daily is all you need to enjoy these benefits," adds Previte.
Beans truly are a nutrient-packed, versatile addition to any diet.