6 High-Protein Beans To Add To Your Plate, According To Dietitians

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Good Housekeeping’s dietitian-informed report lists six beans and soybeans, with mature soybeans at about 31 grams of protein per cooked cup and edamame at about 18 grams. The other four options—black beans, white kidney beans, pinto beans and chickpeas—each have about 15 grams per cooked cup, according to the report.

Good Housekeeping has published a guide to six protein-rich beans, drawing on dietitian comments and nutrition figures per cooked cup to help readers compare options for everyday meals. Mature soybeans lead at about 31 grams, followed by edamame at about 18 grams; black beans, white kidney beans, pinto beans and chickpeas each provide about 15 grams, according to the report.

The figures in the guide refer to one cooked cup of each food. Mature soybeans are described as a complete protein, meaning they contain all nine essential amino acids. NYU adjunct nutrition professor Lisa Young told Good Housekeeping that this is a distinguishing feature of soybeans among plant foods. The report notes that mature soybeans may be harder to find in grocery stores than more familiar beans.

Edamame are young soybeans, harvested before they mature, and the report also describes them as a complete protein. They are commonly sold frozen, in pods or shelled, and can be steamed or boiled in a few minutes. Among the remaining choices, black beans, white kidney beans—also known as cannellini beans—pinto beans and chickpeas each have about 15 grams of protein per cooked cup, as listed by Good Housekeeping.

Dietitians quoted in the report point to uses beyond protein. Registered dietitian Johannah Katz describes black beans as versatile and says they provide fiber, folate, magnesium, potassium and polyphenols. Patricia Kolesa recommends white kidney beans in soups, chili, salads and hummus. Jamie Lee McIntyre says pinto beans pair protein with fiber and can work in burrito bowls, dips and stews; she also describes chickpeas as a familiar option that can be used in hummus, salads, roasted snacks and stews.

Practical Ways to Add Beans

The list gives readers a straightforward comparison, but its value is not limited to ranking foods by protein. Beans can bring fiber as well as protein, and their different textures and flavors make them useful in meals ranging from soups and salads to dips and grain bowls. The dietitians’ suggestions offer low-effort ways to add them, including using canned beans after rinsing or keeping frozen edamame on hand.

The protein figures can help with meal planning, but they describe a serving of cooked beans rather than a complete meal. A person’s overall protein needs depend on individual factors, and the source does not set out a daily target. Readers can use the numbers to compare options without treating any single bean as a required choice or assuming the list ranks foods by every aspect of nutrition.

How the Six Options Compare

The report groups the foods by the amount of protein it gives for a cooked-cup serving: mature soybeans at about 31 grams, edamame at about 18 grams, and four other beans at about 15 grams each. It also distinguishes mature soybeans from edamame, which are the same plant harvested earlier. The article’s list is a consumer nutrition guide, not a report of new clinical research or a change to dietary guidance.

Convenience and preparation vary across the choices. The report says edamame is often available frozen and cooks quickly, while canned black beans and chickpeas can be used after rinsing. Pinto beans are suited to dishes where a softer texture is welcome, and white kidney beans can soften enough to thicken broth. These suggestions come from the dietitian comments and practical notes in Good Housekeeping’s article.

““I like soybeans because they provide complete protein, meaning they contain all nine essential amino acids your body needs from food.””

— Lisa Young, Ph.D., R.D., adjunct professor of nutrition at NYU

Limits of the Protein Figures

The source gives approximate protein amounts but does not specify a nutrition database, brand, cooking method or exact serving weight for each cup. Actual values may vary with preparation and product. The figures should be read as estimates, not exact measurements for every serving. The report also does not compare calories, sodium, prices or protein per gram of food, and it does not assess how each option fits an individual diet.

The article’s publication date is not included in the supplied source material. It is also unclear whether Good Housekeeping independently tested the figures or compiled them from nutrition references. The dietitian statements are attributed recommendations, not evidence that these foods produce a particular health outcome.

Putting the List Into Meals

No follow-up study or policy announcement is identified in the source; the development is a practical food report. Readers can try one option in a familiar meal—such as adding rinsed black beans to a bowl, stirring cannellini beans into soup, or using chickpeas in a salad—and adjust based on taste, availability and dietary needs. Frozen edamame and canned beans offer quicker preparation, while dry beans generally require more planning to cook.

For readers comparing products, checking package labels can clarify serving size, sodium and preparation instructions, details not supplied by the report’s protein ranking. Anyone with a medical dietary restriction or questions about personal protein needs can seek advice from a qualified health professional.

Key Questions

Which bean has the most protein in the report?

Mature soybeans top the list at about 31 grams of protein per cooked cup, according to Good Housekeeping. The figure is approximate and refers to a cooked-cup serving.

How much protein does edamame provide?

The report lists about 18 grams per cooked cup. Edamame are young soybeans, harvested before they fully mature.

Are black beans, pinto beans and chickpeas similar in protein?

Yes. Good Housekeeping lists about 15 grams per cooked cup for black beans, pinto beans and chickpeas. White kidney beans are also listed at about 15 grams.

What does complete protein mean in this report?

It means a food contains all nine essential amino acids that the body needs from food. The dietitian quoted by Good Housekeeping applies this description to soybeans and edamame.

Source: rss