September 21, 2023
Protein is an essential part of a nutritious diet if you want to increase your lean muscle mass and strength. When you’re planning your menu and meal prepping, consider adding protein rich beans and legumes to your plate to reach your daily protein goals. Most nutritionists recommend that you consume at least 0.36 grams of protein per pound of bodyweight, and eating these high protein beans can help ensure you are getting enough. Here are the 10 top protein rich beans you should be eating so you can get the recommended daily value each day.
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1. Soybeans
Protein in 1 cup: 30.2g
If you want to get the most protein per cup, choose to add soybeans to your meals. One cup of soybeans packs approximately 30 grams of protein. You can prepare soybeans in different ways, such as edamame, which is boiled and salted soybeans in their shells. You can also take them out of their shell and soak them overnight before boiling them.
2. Lentils
Protein in 1 cup: 17.9g
Lentils are another example of high protein pulses that you could incorporate into your diet for more protein rich beans. One cup of lentils offers more than 18 grams of protein. Lentils can be used in soups, curries, salads and as a vegetarian alternative for your protein in tacos or other meals.
3. Large White Beans
Protein in 1 cup: 16.9g
Another option for protein rich beans is the large white bean or cannellini bean. This tender, earthy bean is a great source of protein, with a little under 17 grams in a one-cup serving, and fiber. They can be added to various soups and casseroles to amp up the protein power and flavor. Large white beans are also an inexpensive protein option if you’re trying to save money on your grocery bill.
4. Borlotti Beans
Protein in 1 cup: 16.5g
Borlotti beans, also known as cranberry beans or Roman beans, are another source of protein rich beans. These beans provide 17 grams of protein per one-cup serving. Borlotti beans have a reddish-brown speckled appearance, distinguishing themselves from other beans in the high protein legumes family. This bean is popular in Italian and Portuguese cooking and in dishes like stewed beans and tomato, three-bean salad and cranberry bean stew.
5. Split Peas
Protein in 1 cup: 16.3g
Consider also buying split peas if you want some more protein options in the high protein pulses family. A one-cup serving of split peas gives you more than 16 grams of protein. The most popular recipe for this legume is much-loved split pea soup. Other recipe ideas include split pea hummus, a side of roasted split peas with lemon, split pea tortilla soup and split pea salad.
6. Pinto Beans
Protein in 1 cup: 15.4g
Pinto beans are a tasty ingredient often used in Mexican cooking. These delicious protein rich beans can give you 15 grams of protein in a one-cup serving. Pinto beans can be a great addition to recipes like huevos rancheros, bean burritos, bean taquitos, tamale pies and even desserts like pinto bean brownies.
7. Kidney Beans
Protein in 1 cup: 15.3g
Kidney beans also have 15 grams of protein in a one-cup serving and offer lots of versatile options for cooking. Most cooks pick kidney beans as their base legume for chili. The kidney bean gives chili its richness and helps hold onto the spicy flavors from onions, peppers and chili spices. Kidney beans are also the bean of choice for most red beans and rice recipes.
8. Black Beans
Protein in 1 cup: 15.2g
Black beans are another preferred ingredient in many Mexican dishes. They are great on their own as a side dish if you add some seasoning, cilantro, garlic and olive oil. Black beans also add flavor, fiber, texture and 15 grams of protein per serving to crowd-pleasing recipes like tostadas, loaded nachos, black bean soup and chalupas. You can also serve black beans as a dip for a side of tortilla chips or incorporate them in your veggie burger recipes.
9. Navy Beans
Protein in 1 cup: 15.0g
Next, are navy beans, another top protein choice, with 15 grams in one cup of beans. Cooks love these protein rich beans for navy bean and ham soup recipes and bean salad combinations. Navy beans also are excellent sources of fiber, folate, copper, magnesium and phosphorus. For most recipes, opt to buy dry navy beans, soak them overnight, rinse them and then incorporate them into your dish.
10. Butter Beans
Protein in 1 cup: 14.7g
The last high protein bean on this list is the butter bean or Lima bean. Butter beans contain 15 grams of protein in each one-cup serving. Besides protein, butter beans can help you get your daily value of Vitamin C, iron and potassium. They can be enjoyed as a side or in bean salads and soups.
If you’re ready to start adding more protein rich beans to your meals, check out the easy macro meal planner app from Prospre. This tool can help you design a weekly meal plan that helps you meet your daily protein goals. Get stronger, leaner and healthier by taking charge of your diet with a detailed meal plan.
