14 Beans and Legumes With More Protein Than a Glass of Milk

Fourteen beans and legumes contain more protein per 100 g than a glass of milk, which has 3.1 g of protein per 100 g. The highest protein content is found in Tempeh at 20.3 g, followed by Soybeans at 16.6 g, and Tofu at 15.8 g.

This article presents a ranked list of beans and legumes that surpass the protein content of a glass of milk. The values are measured per 100 grams.

Beans and Legumes With More Protein Than a Glass of Milk

The following table details the protein content of various beans and legumes, ranked by their protein per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Protein (per 100 g)	% Daily Value	% More Than a glass of milk
1	Tempeh	20.3 g	41%	544%
2	Soybeans	16.6 g	33%	427%
3	Tofu	15.8 g	32%	402%
4	Cannellini Beans	9.7 g	19%	209%
5	Lentils	9.0 g	18%	186%
6	Pinto Beans	9.0 g	18%	186%
7	Chickpeas	8.9 g	18%	181%
8	Black Beans	8.9 g	18%	181%
9	Kidney Beans	8.7 g	17%	175%
10	Split Peas	8.3 g	17%	165%
11	Navy Beans	8.2 g	16%	161%
12	Lima Beans	7.8 g	16%	148%
13	Black-Eyed Peas	7.7 g	15%	145%
14	Red Lentils	7.6 g	15%	141%

For reference, a glass of milk has 3.1 g of protein per 100 g, about 6% of the Daily Value (50 g).

Track Your Protein Intake

Knowing which beans and legumes are richest in protein only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your protein intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Protein values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram protein content is higher than that of a glass of milk (3.1 g), and ranked highest first. Percent Daily Value uses the US reference intake of 50 g. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What beans and legumes have the most protein?

Tempeh, Soybeans, and Tofu have the most protein among beans and legumes, with Tempeh at 20.3 g, Soybeans at 16.6 g, and Tofu at 15.8 g per 100 g.

Does a glass of milk have a lot of protein?

A glass of milk contains 3.1 g of protein per 100 g, which is relatively low compared to many beans and legumes.

How much protein do you need per day?

The general recommendation for daily protein intake is 50 g, which means a glass of milk provides 6% of the Daily Value.

Are these protein values per 100 grams or per serving?

All protein values listed for the beans and legumes are per 100 grams.

Key Takeaways

• Tempeh has the highest protein content at 20.3 g per 100 g.
• Soybeans and Tofu also provide significant protein, at 16.6 g and 15.8 g respectively.
• A glass of milk contains only 3.1 g of protein per 100 g.
• These values are calculated per 100 grams, not per serving.