Beans, as a versatile and nutritious food source, offer significant benefits for muscle growth and repair.
Their high protein content, particularly BCAAs, plays a crucial role in stimulating muscle protein synthesis and reducing muscle protein breakdown.
The fiber, vitamins, and minerals in beans further support muscle function, overall health, and athletic performance.
To answer “how many protein in beans” we consulted official and reputable sources and included all types of beans.
Let’s start.
Table of Contents
How much protein do different beans have?
| Type of beans | Grams of protein in 100 gr |
| Black beans | 24.4 |
| Brown beans | 25.6 |
| Carioca beans | 25.2 |
| Cranberry beans | 24.4 |
| Navy beans | 24.1 |
| Pink beans | 23.4 |
| Pinto beans | 23.7 |
| Red beans | 21.3 |
| Tan beans | 26.8 |
| Great Northern beans | 24.7 |
| Light Tan beans | 24.6 |
| Medium Red beans | 25.5 |
| Small Red beans | 23.5 |
| Small White | 24.6 |
| Dark Red Kidney | 25.9 |
| Flor de Mayo | 23.3 |
| Light Red Kidney | 25 |
Beans are an excellent source of plant-based protein, with a single cup of cooked beans providing 15-20 grams of protein, representing 30-40% of the recommended daily intake for adults. In addition to their high protein content, beans are also rich in fiber, vitamins, and minerals.
Benefits Of Beans
- Muscle Growth and Repair
- Weight Management
- Enhanced Energy Levels
Beans and Muscle Growth and Repair
Beans, in particular, contain an ideal profile of essential amino acids, including leucine, isoleucine, and valine, which are collectively known as branched-chain amino acids (BCAAs).
BCAAs are particularly important for muscle growth and repair as they directly stimulate muscle protein synthesis and inhibit muscle protein breakdown.
The mechanism by which beans promote muscle growth and repair involves several pathways.
- The high protein content of beans provides a readily available source of amino acids for muscle synthesis.
- BCAAs from beans directly stimulate muscle protein synthesis via signaling pathways involving mTOR, a key regulator of protein synthesis.
- Beans contain compounds like phenolic compounds and saponins, which exhibit anti-inflammatory and antioxidant properties, further supporting muscle repair and reducing muscle damage.
In addition to their protein content, beans are also a rich source of fiber, vitamins, and minerals, which play essential roles in overall health and athletic performance.
Fiber promotes satiety, aids digestion, and supports gut health. Vitamins and minerals, such as iron, potassium, and magnesium, contribute to energy production, muscle function, and overall cellular processes.
Beans and Weight Management
Beans, with their high protein, fiber, and low-calorie density, promote satiety, reduce overall calorie intake, and support healthy gut function.
Incorporating beans into a balanced and calorie-controlled diet can effectively contribute to weight loss and weight maintenance goals.
- Enhanced Satiety: Protein and fiber are known for their satiating effects, promoting a feeling of fullness and reducing overall calorie intake. Being rich in protein and fiber, beans effectively curb hunger and promote portion control.
- Low Calorie Density: Beans are relatively lower in calories than other protein sources like meat and dairy products. This lower calorie density allows for larger portions to satisfy hunger without exceeding calorie limits.
- Thermic Effect of Food (TEF): The body expends energy to digest, absorb, and process food. With their high protein and fiber content, beans have a higher TEF than refined carbohydrates, meaning the body burns more calories processing beans than it does with other foods.
- Blood Sugar Regulation: Fiber in beans helps regulate blood sugar levels, preventing spikes and crashes that can lead to cravings and overeating. Stable blood sugar levels contribute to a feeling of fullness and reduced appetite.
- Gut Health Promotion: Fiber plays a crucial role in maintaining a healthy gut microbiome. A healthy gut microbiome is associated with improved metabolism, reduced inflammation, and enhanced weight management.
Beans and Enhanced Energy Levels
Beans, rich in complex carbohydrates, protein, fiber, iron, and B vitamins, provide sustained energy throughout the day, support muscle function, regulate blood sugar, and contribute to energy metabolism.
Incorporating beans into a balanced diet can improve energy levels, reduce fatigue, and support overall physical performance.
- Sustained Energy Release: Beans are a rich source of complex carbohydrates, which are broken down slowly in the body, providing a steady energy supply throughout the day. This sustained energy release helps prevent energy crashes and fatigue, particularly during physical activities.
- Iron Content: Iron is a critical mineral involved in transporting oxygen throughout the body, ensuring oxygen delivery to muscles and other tissues for energy production. Beans are a good source of iron, helping to prevent iron deficiency and associated fatigue.
- B Vitamins: Beans are a rich source of B vitamins, particularly B vitamins B1, B6, which play essential roles in energy metabolism. These vitamins help convert food into energy and support cellular processes involved in energy production.
How Beans Compare to Other Protein Sources
Now that we’ve explored the protein content of various beans, let’s compare them to other protein sources to understand their nutritional value better.
Beans vs. Meat
| Nutrient | Beans | Meat |
| Protein | High | High |
| Fiber | High | Low |
| Fat | Low | Medium to high |
| Iron | Good source | Good source |
| Zinc | Good source | Moderate source |
| Vitamin B12 | No | Yes |
| Glycemic index | Low | None |
While meat is a significant source of protein, beans offer a plant-based alternative. Beans are lower in saturated fat and often higher in fiber, making them a heart-healthy choice.
Beans
Protein: Beans are an excellent source of plant-based protein, with a single cup of cooked beans providing about 20+ grams of protein. This represents 30-40% of the recommended daily intake (RDI) for adults.
Fiber: Beans are a rich source of dietary fiber, with a single cup of cooked beans providing about 12-15 grams of fiber. This is about half of the RDI for adults. Fiber promotes digestive health, regulates blood sugar levels, and contributes to a feeling of fullness.
Low glycemic index: Beans have a low glycemic index (GI), which is digested slowly and does not cause a rapid spike in blood sugar levels. This makes them a good choice for people with diabetes or prediabetes.
Vitamins and minerals: Beans are a good source of essential vitamins and minerals, including iron, potassium, magnesium, and folate. These nutrients play crucial roles in various bodily functions.
Low in saturated fat: Beans are naturally low in saturated fat, making them a heart-healthy food choice.
Meat
Protein: Meat is a good source of complete protein, containing all nine essential amino acids that the body cannot produce on its own. A 3-ounce serving of cooked chicken breast provides about 25-30 grams of protein.
Iron: Meat is a rich source of heme iron, which is more readily absorbed by the body than non-heme iron found in plant sources. A 3-ounce serving of cooked beef provides about 2-3 milligrams of iron.
Zinc: Meat is a good source of zinc, which is essential for immune function, wound healing, and cell growth. A 3-ounce serving of cooked pork provides about 7 milligrams of zinc.
Vitamin B12: Meat is the only reliable source of vitamin B12, which is crucial for nerve function and red blood cell formation. A 3-ounce serving of cooked salmon provides about 5 micrograms of vitamin B12.
Considerations
Sodium content in beans: Some processed beans may contain high sodium. Choose low-sodium options or rinse canned beans to reduce sodium intake.
Potential for gas: Beans contain carbohydrates that some people may find difficult to digest, leading to gas and bloating. Start with small portions and gradually increase intake to allow the body to adjust.
Saturated fat and cholesterol in meat: Choose lean cuts of meat and limit intake to reduce saturated fat and cholesterol consumption, which may contribute to cardiovascular risks.
Overall, both beans and meat can be part of a healthy diet when consumed in moderation and as part of a balanced intake. The choice between the two depends on individual preferences, dietary needs, and health goals.
Beans vs. Nuts
| Nutrient | Beans | Nuts |
| Protein | High | High |
| Fiber | Very high | Moderate to high |
| Fat | Low to moderate | High |
| Carbohydrates | Moderate to high | Moderate to high |
| Vitamins and minerals | Rich in iron, potassium, magnesium, and folate | Rich in vitamins E, B6, magnesium, manganese, and copper |
Nuts are another plant-based protein source. Still, they tend to be higher in fat. Beans provide a protein-rich option with less fat, making them suitable for those seeking lean protein.
Beans vs. Grains
| Nutrient | Beans | Grains |
| Protein | High | Moderate to high |
| Fiber | Very high | Moderate to high |
| Fat | Low to moderate | Low to moderate |
| Carbohydrates | Moderate to high | High |
| Vitamins and minerals | Rich in iron, potassium, magnesium, and folate | Rich in B vitamins, iron, magnesium, and selenium |
Grains like rice and wheat are dietary staples. Still, they are not as protein-rich as beans. Incorporating beans into your diet can boost your protein intake without compromising on taste.
Other/legumes beans high in protein
Boiled Soybeans (Edamame)
Leading the pack in the protein department are boiled soybeans, also known as edamame. A single cup of these green powerhouses provides a remarkable 11.9 grams of protein in 100 gr.
Lentils
Lentils are another protein-rich superstar, offering 28.6 grams of protein per 100gr. These petite legumes are not only rich in protein but also an excellent source of fiber, making them an exceptional addition to various dishes.
Split Peas
Split peas, often found in soups and stews, contain 8.34 grams of protein per 100 gr. They are a superb plant-based protein and fiber source, making them a heart-healthy choice.
Chickpeas
Also known as garbanzo beans, chickpeas are a beloved legume celebrated for their fiber and protein content. In 100 gr, the protein count is 8.86 gr.
Peanuts
While often considered nuts, peanuts are technically legumes and offer a generous supply of monounsaturated fats, polyunsaturated fats, protein, and B vitamins. In 100 gr. Of peanuts the protein count is 25.8 gr.
Are beans a complete source of protein?
No, beans are not a complete source of protein. They lack the essential amino acid methionine. To obtain a complete protein source, beans can be combined with other plant-based foods that contain methionine, such as rice, corn, nuts, seeds, or wheat.
A complete protein source provides all nine essential amino acids that the body cannot produce on its own and are needed for building and repairing tissues, producing enzymes and hormones, and maintaining overall health.
Here are some examples of complementary protein pairings with beans:
• Brown rice and beans: Brown rice is a good source of methionine, while beans are a good source of lysine. Together, they provide a complete protein source.
• Corn and beans: Corn is a good source of methionine, while beans are a good source of tryptophan. Together, they provide a complete protein source.
• Nuts and beans: Nuts are a good source of methionine, while beans are a good source of lysine and tryptophan. Together, they provide a complete protein source.
• Seeds and beans: Seeds are a good source of methionine, while beans are a good source of lysine and tryptophan. Together, they provide a complete protein source.
• Whole wheat and beans: Whole wheat is a good source of methionine, while beans are a good source of lysine and tryptophan. Together, they provide a complete protein source.
How can I make beans more digestible?
Soaking beans overnight before cooking and cooking them can make them more digestible and reduce the risk of digestive discomfort.