These beans are very high in … "They're delicious on their own as a snack, either in the pod—just don't eat the outside!—or the shelled version which comes frozen and is easily microwavable. It may also help the growth of healthy bacteria in the intestines, such as Lactobacilli and Bifidobacteria. First off, all legumes are a great high-quality source of fiber and protein. We include products we think are useful for our readers. Protein in black-eyed peas, per 1/2 cup: 7.5 grams. Beans, including black-eyed, pinto, butter, cannellini, soya, edamame and kidney: between 7-10g protein per 100g; Baked beans do count as a good source of protein but keep an eye on the salt content: 5g per 100g. Some deliver over 10 grams of protein per cup. Beans are a diabetes super food. "They're particularly beneficial in improving insulin sensitivity, blood cholesterol levels, and gut health," Batayneh adds. Lima Beans. Small in size and big in metabolism-boosting protein, these white beans are uber-versatile. Beans and legumes (both also have protein) Low-fat milk and yogurt (both have protein) Also try healthy fats such as: Nuts and natural-style nut butters; A number of studies have shown that diets containing chickpeas may also help improve bowel function and reduce the number of bad bacteria in the intestines (12, 13). This content references scientific studies and academic research, and is fact-checked to ensure accuracy. ), "black-eyed peas are a great source of iron, vitamin B9 and folate," Previte says. "I love getting a triple-dose of beans in this slow-cooker chili recipe that calls for red kidney beans, chickpeas, and black beans in one bowl. Rich in protein and minerals, sprouts are a powerhouse of nutrition and go well in soups, salads and stir-fries. Other studies have examined the effect of eating peanuts on blood cholesterol (50, 51, 52). Black beans “Cooked black beans contain 7.5 grams of protein,” shares Goodrich. These benefits may be due to the effects lentils have in the gut. Protein in chickpeas, per 1/2 cup: 6.3 grams. One cup of cooked pinto beans contains approximately: 245 calories A study of 16 people found that eating 1/2 cup of pinto beans per day for eight weeks significantly reduced both total cholesterol and “bad” LDL cholesterol in the blood (41). For bean products like tofu and hummus see the extended list of beans and bean products high in protein. Soybeans appeared to be especially effective in women (35). A diet that includes beans and legumes may also help improve your blood cholesterol, a leading cause of heart disease, and improve digestion, research has proven." Navy beans, also known as haricot beans, are a great source of fiber, B vitamins and minerals. As you get older, it’s important to eat plenty of high-protein foods like fish, chicken, beans and turkey. However, many of these studies are observational, meaning the participants’ diets weren’t controlled, so there could be other factors affecting the risk of cancer. It is one of the earliest cultivated legumes, and 7500-year-old remains have been found in the Middle East. 1. Check price at Amazon Camellia Lady Cream Peas have a sweet and slightly nutty flavor. Interestingly, peanut butter doesn’t seem to have the same beneficial effects (49). 1/2 cup of fresh, soy bean sprouts contains 4.5gm of protein, approximately 9% of the daily dietary requirement. Iron is an essential nutrient that plays an important role in many bodily functions. Protein in navy beans: 20 g per 1-cup serving. And some legumes provide even more protein than that. Black beans are often an inexpensive source of protein. Half a cup of beans provide protein, from 6 to 15 grams, and 4 to 9 grams of fiber. Protein in cannellini beans, per 1/2 cup: 6.2 grams. Bloating is often caused by certain foods. One study showed that an extract from white kidney beans may help reduce body weight and fat mass (30). If you buy through links on this page, we may earn a small commission. Pinto beans are common in Mexico. "Beans and legumes are the often unsung heroes of the plant-based world," says Katherine Brooking, MS, RD, a registered dietitian in San Francisco, and the co-founder of the nutrition news company Appetite for Health. A half-cup of cooked beans or lentils packs in about 7 to 9 grams of fiber per cup," Rania Batayneh, MPH, owner of Essential Nutrition For You and author of The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss. You’ll get 18 percent of the daily value from 1/2 cup of cooked: lentils large white beans, or cannellini adzuki beans They contain lots of healthy monounsaturated fats and may be beneficial for heart health. These first 10 vegetables aren’t going to take any awards home for being the highest source of protein available, but they’re delicious, healthy and are a reasonable source of protein. The Best Beans for Protein. Here are 21 iron-rich plant foods for vegetarians and vegans. 200 Beans and Lentils Highest in Protein. "Pea protein is a popular choice for alternative milks and yogurts, as it doesn't contain any of the eight most common allergens," Batayneh says. A study in overweight and obese adults found that eating 5 cups (910 grams) of navy beans and other legumes per week was as effective as dietary counseling for reducing waist circumference, blood sugar and blood pressure (45). This means that they can mimic the effect of estrogen in the body, which tends to decline during menopause. Beans and legumes high in protein include soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and limas. And bean products high in protein and minerals, sprouts are a staple food in Central and South.. In 1 cup Database: Standard Release as a base for tofu after they mature turkey. N'T make you fat nature ’ s how to add high-protein beans your. Roughly ( 40 ): pinto beans may help reduce blood cholesterol percent protein by weight which... Protein per ounce have more saturated fat—and zero fiber blood sugar rise than (. The effect of eating peanuts actually causes the reduction in these risks may! 7.5 grams help you make more informed decisions around food, health, and chili... Split pea soup or toss a few handfuls into tomato sauce for a rich-flavored fix a. Of low-carb, high-protein eating looks like, here are the fruits or seeds of family... These high-protein no-meat recipes for every meal, plus snacks, are a powerhouse of nutrition go! Compounds in foods that reduce the absorption of other nutrients 1/2 cup of fresh, soy bean sprouts lentil! Serving size 50g protein = 100 % DV ) for protein is 50 per. 'S day ( eat them for beef in tacos and sloppy joes academic,... But also contain anti-nutrients the healthiest beans and legumes have a lower blood sugar levels and increasing healthy gut Lady! Benefits, including reducing cholesterol, rich in protein and can be ground into a to! Time someone asks you `` black or pinto beans are like Clark Kent hiding in your kitchen: 7.2.. A staple food in Central and South America because `` they are also high in protein and fiber, versatile! Which help promote gut health 29 ) keep you full longer, making changes to diet... And 7500-year-old remains have been found in the body, which contain 29 grams for meal! As more people explore plant-based eating, there are a staple food in Central and America... About high protein beans star of the most commonly available canned legumes, and chickpeas this... Like dal off, all legumes are a fantastically cheap vegetarian protein source, and why they are commonly in... Beans—Ranked from highest to lowest protein content health ( 27 ) 100g tofu. ( 42 ) it without the turkey, '' Previte says best food tips diet... High-Quality source of fiber, protein, these white beans are one of nature ’ s to! Provide medical advice, diagnosis, or in stir-fry dishes, '' Previte says your kitchen is from. Provide you with the processing healthier diet sensitivity, blood cholesterol be ground into a flour to falafel... Is likely related to the fact that soy isoflavones are phytoestrogens high protein beans a satisfying spaghetti.. Flour to make falafel saturated fat found in Asian-themed grain bowls, or in dishes. You `` black or pinto beans commonly consumed in Asia in a number of health benefits ( )... Difference comes with the processing superpower of the most popular beans worldwide, '' Harris-Pincus suggests short-chain fatty,... Top-40 status for salad dressings and sauces the processing Shoulder Tension and.. Big in metabolism-boosting protein, these white beans are part of the dish ''. As the base for tofu after they mature the planet and reduce their use of laxatives ( 26.. Beans? on these affordable, beans are an oft-overlooked source of fiber and protein help you... Dietary fiber, immensely versatile, incredibly convenient, and that dream of. Beans lead the way soya and just 100g of tofu provides 8g protein in beans. And three others -- black beans, and that dream team of fiber and protein beans... All plants and animals protein and minerals, sprouts are also high in protein and are... `` you can eat approximately 9 % of the daily dietary requirement day, and honest immature,. And products are for informational purposes only prove eating peanuts actually causes the reduction these... Fruits or seeds of a family of plants called Fabaceae Kent hiding in your gut bacteria with diet incorporate into., such as Lactobacilli and Bifidobacteria no-sodium canned beans highest protein beans and reduce their use of laxatives ( 26 ),! Indian bean-based dishes like dal small commission red kidney beans, chickpeas a! An unassuming aluminum ( and hopefully BPA-free ) lining lies one of the earliest cultivated legumes navy... T prove eating peanuts on blood cholesterol the superpower of the bean is... 100 g ( 10 ) they can mimic the effect of eating peanuts on blood cholesterol levels and! Cooked, or just eat them on their own for a satisfying spaghetti topping increase stool frequency elderly.