Beans and legumes high in protein

Which beans and legumes have the most protein per portion?

1. 1
   Miso

   Miso · 1 cup (275 g)
   35g70% DV · 13 g per 100 g · 13 g per 200 calories
2. 2
   Natto

   Natto · 1 cup (175 g)
   34g68% DV · 19 g per 100 g · 18 g per 200 calories
3. 3
   Tempeh

   Tempeh · 1 cup (166 g)
   34g68% DV · 20 g per 100 g · 21 g per 200 calories
4. 4
   Soybeans

   Soybeans, mature cooked, boiled, without salt · 1 cup (172 g)
   31g62% DV · 18 g per 100 g · 21 g per 200 calories
5. 5
   Lupins

   Lupins, mature seeds, cooked, boiled, without salt · 1 cup (166 g)
   26g52% DV · 16 g per 100 g · 26 g per 200 calories
6. 6
   Tofu

   Tofu, raw, firm, prepared with calcium sulfate · 0.5 cup (126 g)
   22g44% DV · 17 g per 100 g · 24 g per 200 calories
7. 7
   Navy beans

   Beans, navy, mature seeds, canned · 1 cup (262 g)
   20g40% DV · 7.5 g per 100 g · 13 g per 200 calories
8. 8
   Vegetarian fillets

   Vegetarian fillets · 1 fillet (85 g)
   20g40% DV · 23 g per 100 g · 16 g per 200 calories
9. 9
   Great northern beans

   Beans, great northern, mature seeds, canned, low sodium · 1 cup (262 g)
   19g38% DV · 7.4 g per 100 g · 13 g per 200 calories
10. 10
    Hummus

    Hummus, commercial · 1 cup (246 g)
    19g38% DV · 7.8 g per 100 g · 6.6 g per 200 calories
11. 11
    White beans

    Beans, white, mature seeds, canned · 1 cup (262 g)
    19g38% DV · 7.3 g per 100 g · 13 g per 200 calories
12. 12
    Lentils

    Lentils, mature seeds, cooked, boiled, without salt · 1 cup (198 g)
    18g36% DV · 9.0 g per 100 g · 16 g per 200 calories
13. 13
    Adzuki beans

    Beans, adzuki, mature seeds, cooked, boiled, without salt · 1 cup (230 g)
    17g34% DV · 7.5 g per 100 g · 12 g per 200 calories
14. 14
    Cranberry beans

    Beans, cranberry (roman), mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    17g34% DV · 9.3 g per 100 g · 14 g per 200 calories
15. 15
    Split peas

    Peas, split, mature seeds, cooked, boiled, without salt · 1 cup (196 g)
    16g32% DV · 8.3 g per 100 g · 14 g per 200 calories
16. 16
    Yellow beans

    Beans, yellow, mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    16g32% DV · 9.2 g per 100 g · 13 g per 200 calories
17. 17
    Small white beans

    Beans, small white, mature seeds, cooked, boiled, without salt · 1 cup (179 g)
    16g32% DV · 9.0 g per 100 g · 13 g per 200 calories
18. 18
    Beans

    Beans, NFS · 1 cup (185 g)
    15g30% DV · 8.3 g per 100 g · 8.8 g per 200 calories
19. 19
    Pinto beans

    Beans, pinto, mature seeds, cooked, boiled, with salt · 1 cup (171 g)
    15g30% DV · 9.0 g per 100 g · 13 g per 200 calories
20. 20
    Pink beans

    Beans, pink, mature seeds, cooked, boiled, with salt · 1 cup (169 g)
    15g30% DV · 9.1 g per 100 g · 12 g per 200 calories
21. 21
    Black beans

    Beans, black, mature seeds, cooked, boiled, without salt · 1 cup (172 g)
    15g30% DV · 8.9 g per 100 g · 13 g per 200 calories
22. 22
    Black turtle beans

    Beans, black turtle, mature seeds, cooked, boiled, without salt · 1 cup (185 g)
    15g30% DV · 8.2 g per 100 g · 13 g per 200 calories
23. 23
    Chickpeas

    Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt · 1 cup (164 g)
    15g30% DV · 8.9 g per 100 g · 11 g per 200 calories
24. 24
    Broadbeans

    Broadbeans (fava beans), mature seeds, canned · 1 cup (256 g)
    14g28% DV · 5.5 g per 100 g · 15 g per 200 calories
25. 25
    Mothbeans

    Mothbeans, mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    14g28% DV · 7.8 g per 100 g · 13 g per 200 calories
26. 26
    Mungo beans

    Mungo beans, mature seeds, cooked, boiled, without salt · 1 cup (180 g)
    14g28% DV · 7.5 g per 100 g · 14 g per 200 calories
27. 27
    Refried beans

    Refried beans, canned, vegetarian · 1 cup (242 g)
    13g26% DV · 5.3 g per 100 g · 13 g per 200 calories
28. 28
    Chili beans

    Beans, chili, barbecue, ranch style, cooked · 1 cup (253 g)
    13g26% DV · 5.0 g per 100 g · 10 g per 200 calories
29. 29
    French beans

    Beans, french, mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    12g24% DV · 7.0 g per 100 g · 11 g per 200 calories
30. 30
    Fat-free refried beans

    Refried beans, canned, fat-free · 1 cup (231 g)
    12g24% DV · 5.3 g per 100 g · 14 g per 200 calories
31. 31
    Baked beans

    Beans, baked, canned, no salt added · 1 cup (253 g)
    12g24% DV · 4.8 g per 100 g · 9.1 g per 200 calories
32. 32
    Vegetarian meatloaf or patties

    Vegetarian meatloaf or patties · 1 slice (56 g)
    12g24% DV · 21 g per 100 g · 21 g per 200 calories
33. 33
    Frijoles rojos volteados

    Frijoles rojos volteados (Refried beans, red, canned) · 1 cup (233 g)
    12g24% DV · 5.0 g per 100 g · 6.9 g per 200 calories
34. 34
    Pigeon peas

    Pigeon peas (red gram), mature seeds, cooked, boiled, without salt · 1 cup (168 g)
    11g22% DV · 6.8 g per 100 g · 11 g per 200 calories
35. 35
    Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

    3 oz (85 g)
    11g22% DV · 13 g per 100 g · 23 g per 200 calories
36. 36
    Veggie burgers or soyburgers

    Veggie burgers or soyburgers, unprepared · 1 pattie (70 g)
    11g22% DV · 16 g per 100 g · 18 g per 200 calories
37. 37
    Peanut butter

    Peanut butter, smooth, reduced fat · 2 tablespoon (36 g)
    9.3g19% DV · 26 g per 100 g · 10.0 g per 200 calories
38. 38
    HOUSE FOODS Premium Firm Tofu

    3 oz (84 g)
    9.2g18% DV · 11 g per 100 g · 26 g per 200 calories
39. 39
    Tofu yogurt

    Tofu yogurt · 1 cup (262 g)
    9.2g18% DV · 3.5 g per 100 g · 7.4 g per 200 calories
40. 40
    Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm

    3 oz (85 g)
    8.7g17% DV · 10 g per 100 g · 22 g per 200 calories
41. 41
    Peanuts

    Peanuts, all types, oil-roasted, with salt · 1 oz shelled (32 nuts) (28 g)
    7.9g16% DV · 28 g per 100 g · 9.4 g per 200 calories
42. 42
    Soy milk

    Soymilk, original and vanilla, unfortified · 1 cup (243 g)
    7.9g16% DV · 3.3 g per 100 g · 12 g per 200 calories
43. 43
    Vitasoy USA, Vitasoy Organic Classic Original Soymilk

    1 serving (243 g)
    7.8g16% DV · 3.2 g per 100 g · 14 g per 200 calories
44. 44
    SILK Plain, soymilk

    1 cup (243 g)
    7.0g14% DV · 2.9 g per 100 g · 14 g per 200 calories
45. 45
    SILK Plus Omega-3 DHA, soymilk

    1 cup (243 g)
    7.0g14% DV · 2.9 g per 100 g · 13 g per 200 calories
46. 46
    SILK Unsweetened, soymilk

    1 cup (243 g)
    7.0g14% DV · 2.9 g per 100 g · 17 g per 200 calories
47. 47
    MORI-NU, Tofu, silken, extra firm

    1 slice (84 g)
    6.2g12% DV · 7.4 g per 100 g · 27 g per 200 calories
48. 48
    SILK Chai, soymilk

    1 cup (243 g)
    6.0g12% DV · 2.5 g per 100 g · 9.3 g per 200 calories
49. 49
    SILK Light Plain, soymilk

    1 cup (243 g)
    6.0g12% DV · 2.5 g per 100 g · 17 g per 200 calories
50. 50
    SILK Light Vanilla, soymilk

    1 cup (243 g)
    6.0g12% DV · 2.5 g per 100 g · 15 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead: