When people decide to pursue a mostly plant-based diet, their first concern is always protein. And while many of the most protein-rich foods are animal-based, there are a handful of plant foods that can help you meet your protein goals, beans and lentils chief among them. But which beans have the most protein?
Meet the experts: Natalie Ledesma, M.S., R.D.N., a registered dietitian nutritionist in San Francisco; Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX.
“If your goal is protein, hands down, soybeans will provide the highest amount of protein with approximately twice as much as other beans,” says Natalie Ledesma, M.S., R.D.N., a registered dietitian nutritionist in San Francisco. “They are also a complete protein containing all of the essential amino acids.”
What’s more, soybeans are available in different formulations, making them easy to incorporate into your diet in different ways. Try any of the following:
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- Whole edamame beans (best enjoyed as a snack or tossed in stir fries or salads): 11.5 grams (g) of protein per 100-gram serving
- Firm tofu (best pan-fried, air-fried, or crumbled and baked): 9.1 g of protein per 100-gram serving
- Tempeh (try it sliced thin or crumbled and pan-fried): 20.3 g of protein per 100-gram serving
After soybean-based products, Ledesma recommends lentils (technically a legume but not a bean), which contain 9 g of protein per 100-gram serving. “Lentils are super-versatile and can be added to soups, stews or cooked ahead and tossed into salads,” says Kendra Haire, R.D.N., L.D., a registered dietitian nutritionist and founder of Radiant Nutrition & Wellness in Leander, TX, who also favors lentils as a plant-based protein source.
While those protein amounts are not as high as what you would find in some animal proteins, beans contain a crucial nutrient in addition to protein: fiber. “When working with people who are trying to increase their protein intake, we often find that as they include additional protein sources, their fiber intake declines,” Haire says. “Beans are my first recommendation to add both protein and fiber in a balanced way.” Making sure you get both is key, as the combination of the two nutrients delivers big benefits for your health. “The protein/fiber combination creates a balanced food that aids in digestion, supports heart health, helps balance blood sugar, and enhances satiety,” says Ledesma.
But the perks don’t stop at protein and fiber. “Beans also provide folate, zinc, iron, and magnesium,” Ledesma says. “And they are a rich source of prebiotics, nondigestible fibers that serve as the fuel for probiotics.” A study published in Nutrition Journal also found that a higher bean intake was associated with better overall diet quality and a higher intake of shortfall nutrients, or those that most people aren’t consuming enough of—many of which are found in beans.
Ultimately, it’s completely possible to meet your protein goals on a primarily plant-based diet and foods like soybeans and lentils can help you get there. In addition to being high in protein, they deliver essential fiber to slow digestion, boost satiety, and improve overall health.
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