If you're trying to eat more protein, don't overlook beans. These small but mighty nutritional powerhouses are one of nature's best sources of plant protein, fiber, vitamins, and minerals.
Beans are the nutrient-dense seeds from the pods of plants in the legume family. They come in many shapes and sizes. Beans are versatile and low-cost, which is why they're a staple food eaten all over the world.
Dietitians love beans for many reasons. They're naturally rich in high-quality protein and many essential amino acids, which the body cannot synthesize so we need to obtain them from foods.
Beans are also packed with fiber, a nutrient many Americans fall short on. They provide both soluble and insoluble fiber, which aid digestion and prevent constipation. Beans are a prebiotic food, because their fiber feeds the good bacteria living in our gut.
They’re a good source of slow-digesting complex carbohydrates, but naturally low in fat and calories. Beans also contain many health-boosting vitamins, minerals and antioxidants.
Eating beans regularly can support heart health, a diverse gut microbiome, weight management, and even longevity. In fact, the world’s longest-living family eats eats a three-bean soup every day.
How do they stack up to other protein sources?
Are Beans A Good Source of Protein?
Protein is essential for overall health. It supports muscle growth and repair, energy production, immune function and more. The average adult should aim to get 20-40 grams of protein per meal.
Most beans provide a good amount of protein in each serving, says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor. Beans are a staple in vegetarian and vegan diets for this reason, but anyone can eat more of this plant protein to reap the benefits.
Not all beans are considered a “complete protein,” because they lack one or more essential amino acids — but most come close, and can be paired with other foods to become complete, Rizzo notes.
Beans are unique, nutritionally. The U.S. Department of Agriculture considers beans as part of both the “vegetable” food group and the “protein foods” group, alongside meat and fish.
But unlike most high-protein meats, beans have no saturated fat or cholesterol. Eating beans regularly has been shown to lower LDL (bad) cholesterol and protect cardiovascular health. That's why the American Heart Association emphasizes getting protein from plant sources, like beans.
Because of their fiber and complex carbohydrates, beans also take longer to digest, so they’re a very filling protein source.
Many of the healthiest beans are cheap and shelf-stable, making them a budget-friendly protein option.
Which Beans Have the Most Protein?
All beans will provide some protein, but some are a more efficient source than others.
Eating a variety of different beans can provide a variety of nutrients and benefits — but if you're looking specifically to get more protein, Rizzo recommends these five high-protein options:
Edamame
Edamame contains the most protein of any bean on this list. Widely used in East Asian cuisine, edamame are immature soybeans that are harvested while they're green and tender. “This sushi staple is high in protein and fiber,” says Rizzo.
- One half-cup of boiled edamame has 9.2 grams of protein and 4 grams of fiber, per the USDA database.
Edamame is considered a complete protein because it contains all nine essential amino acids. It's also rich in omega-3 fatty acids, per the National Institutes of Health.
Edamame is a good source of vitamins C and K, says Rizzo, which are important for immune function and blood health. Edamame provides calcium, magnesium and choline, which support a heathy heart, brain and sleep.
Edamame also contains isoflavones, a type of flavonoid which may help protect bone health, especially in postmenopausal women.
"Add a handful to a rice bowl or salad for a protein boost," says Rizzo.
Lentils
Technically a legume, lentils are one of the best high-protein carbohydrates you can eat. "Lentils are one of my favorite plant-based proteins because they're inexpensive and hearty," Rizzo says.
- One-half cup of boiled lentils has nine grams of protein
At just 115 calories, a serving of lentils provides a whopping 8 grams of dietary fiber, making them a gut-healthy choice, Rizzo adds.
Lentils are rich in B vitamins, including folate, as well as iron, zinc and potassium. There are several varieties, including red, green, yellow and black lentils.
Enjoy lentils in a soup, stew, curry or dal. "They have a somewhat 'meaty' texture, so you can use them in place of ground meat in dishes like burgers and tacos," says Rizzo.
Black Beans
Black beans stand out as a nutritious, protein-rich bean, says Rizzo. Compared to similar bean varieties, black beans provide slightly more protein and fiber, but fewer carbs.
- One-half cup of black beans has 8 grams of protein and 7.5 grams of fiber.
Black beans are also a good source of plant-based iron, says Rizzo, which makes them a smart choice for vegetarians and vegans. They're rich in antioxidants, as well as calcium, folate, copper and magnesium.
Eating black beans can help support heart health, control blood sugar and aid digestion. Black beans pair well with rice and can be used to make dips or vegetarian burger patties. They can even be blended into brownies for a high-protein sweet treat.
Kidney Beans
Kidney beans are flavorful and packed with protein.
- One half-cup of kidney beans contains 7.5 grams of protein and 6.5 grams of fiber.
In addition to protein, kidney beans are a good source of insoluble fiber and slow-digesting carbohydrates, which keep you feeling full. Kidney beans are particularly rich in iron, which supports red blood cell formation, oxygen transport and immune function.
“Since non-heme (plant-based) iron isn’t absorbed as well as heme iron (from animals), vegetarians and vegans actually need almost twice the amount as meat eaters," says Rizzo. If you follow a plant-based diet, kidney beans are a great option.
The skin of kidney beans is rich in antioxidants which may support heart health and protect against cancer. Enjoy them in chili or "red beans and rice," a classic New Orleans dish.
White Beans (Cannellini)
White beans are another high-protein option. White beans are technically a group of several beans, including cannellini.
- One-half cup of white beans provides 7 grams of protein and 5.5 grams of fiber.
White beans are one of the best sources of resistant starch, a type of carbohydrate that the body cannot digest — instead, these starches are fermented in the gut and act like a dietary fiber. They support a healthy microbiome and may help with blood sugar control and weight loss, Rizzo notes.
White beans are rich in micronutrients including calcium, folate and potassium, an electrolyte which helps lower blood pressure.
"White beans are soft and creamy, so they are perfect for mashing or blending into soups, dips or sauces," says Rizzo.
How to Eat More Beans
Given all their benefits, we should probably all be eating more beans. But maybe you're concerned about a certain unpleasant side effect: gas.
Thanks to their high fiber content, beans can cause flatulence and bloating, per the Cleveland Clinic. Fortunately, this is usually temporary and harmless — the health benefits of beans outweigh this potential downside, TODAY.com previously reported.
You can find beans dried or canned. Dried beans are often considered healthier because they're minimally processed, but it can be time-consuming to soak them. Canned beans can be healthy, but some are high in sodium and other additives.
Always opt for low-sodium options, and drain and rinse canned beans before cooking, says Rizzo.
If you're looking to eat more beans, try these recipes:
