Highest-Protein Beans and Legumes, Ranked Per Serving (2026)

Canned Red Kidney Beans provide 21.2 g of protein per serving, followed closely by Canned Navy Beans with 19.7 g per serving.

This post ranks beans and legumes by protein content per typical serving using USDA FoodData Central data. The focus is on whole foods that contribute to dietary patterns associated with muscle maintenance and weight management.

Why Protein Matters for Muscle, Satiety, and Weight Management

Protein is essential for muscle repair and growth, making it a key nutrient for those engaging in physical activity. Additionally, higher protein intake is associated with increased satiety, which can aid in weight management by reducing overall calorie intake. Incorporating protein-rich foods like beans and legumes can support these dietary goals. This is educational information, not medical advice.

Highest-Protein Beans and Legumes, Ranked Per Serving

Below is a ranked list of beans and legumes based on their protein content per serving.

#	Food	Typical serving	Protein/serving (g)	Protein/100 g (g)	Calories (kcal)	Fat (g)	Carbs (g)	Fiber (g)
1	Canned Red Kidney Beans (Drained)	1 serving (266 g)	21.2	8.0	330	2.8	57.2	14.6
2	Canned Navy Beans	1 serving (262 g)	19.7	7.5	296	1.1	53.6	13.4
3	Canned Pinto Beans (drained)	1 serving (277 g)	19.4	7.0	316	2.5	56.0	15.2
4	Great Northern Beans (canned, low sodium)	1 serving (262 g)	19.3	7.4	299	1.0	55.1	12.8
5	Canned Chickpeas (Garbanzo Beans)	1 serving (254 g)	17.9	7.0	351	6.3	58.1	16.0
6	Cooked Lentils (Boiled)	1 cup (198 g)	17.9	9.0	230	0.8	39.9	15.6
7	Cooked White Beans	1 cup (179 g)	17.4	9.7	249	0.6	44.9	11.3
8	Adzuki Beans (cooked)	1 cup (230 g)	17.3	7.5	294	0.2	57.0	16.8
9	Baked Beans with Beef (canned)	1 serving (266 g)	17.0	6.4	322	9.2	45.0	0.0
10	Royal Red Kidney Beans (Cooked)	1 cup (177 g)	16.8	9.5	218	0.3	38.7	16.5
11	Cranberry Beans (cooked)	1 serving (177 g)	16.5	9.3	241	0.8	43.3	15.2
12	Cooked Split Peas	1 serving (196 g)	16.3	8.3	227	0.8	40.2	16.3
13	Cooked Kidney Beans (California Red)	1 serving (177 g)	16.2	9.1	219	0.2	39.7	16.5
14	Small White Beans (cooked)	1 cup (179 g)	16.1	9.0	254	1.1	46.2	18.6
15	Cooked Hyacinth Beans	1 serving (194 g)	15.8	8.1	227	1.1	40.2	0.0

How Nutrola Tracks Protein for You

Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macronutrients, including protein, from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging.

For related references, see highest-protein foods, highest-protein poultry.

How We Compiled These Numbers

Data is sourced from USDA FoodData Central SR Legacy and Foundation Foods. The protein content is based on typical serving sizes using USDA household weights, normalized to per 100 g for comparison. Each entry represents one type of food, providing educational insights into their nutritional profiles, not medical advice.

Frequently Asked Questions (FAQ)

How much protein is in canned red kidney beans?

Canned Red Kidney Beans contain 21.2 g of protein per serving.

What is the protein content of canned navy beans?

Canned Navy Beans provide 19.7 g of protein per serving.

Which beans have the highest protein content?

Canned Red Kidney Beans have the highest protein at 21.2 g per serving, followed by Canned Navy Beans at 19.7 g.

Are chickpeas high in protein?

Canned Chickpeas contain 17.9 g of protein per serving.

What is the protein amount in cooked lentils?

Cooked Lentils provide 17.9 g of protein per serving.

How much protein do baked beans with beef contain?

Baked Beans with Beef have 17.0 g of protein per serving.

Key Takeaways

• Canned Red Kidney Beans: 21.2 g protein, 330 kcal.
• Canned Navy Beans: 19.7 g protein, 296 kcal.
• Canned Pinto Beans: 19.4 g protein, 316 kcal.
• Canned Chickpeas: 17.9 g protein, 351 kcal.
• Cooked Lentils: 17.9 g protein, 230 kcal.
• Cooked White Beans: 17.4 g protein, 249 kcal.