Beans and Legumes High in Protein

Top protein beans and legumes: Soybeans (31.3 g in 1 cup), Lentils (17.9 g in 1 cup). See all 15 beans and legumes ranked per serving and per 100 g.

Key facts

Reference for adults: FDA Daily Value 50 g, EU Reference Intake 50 g per day.Reference for adults: EU Reference Intake 50 g, FDA Daily Value 50 g per day.
Richest per serving among the 15 beans and legumes with a measured value: Soybeans, 1 cup (172 g) with 31.3 g (63% DV).Richest per 100 g among the 15 beans and legumes with a measured value: Soybeans, 18.2 g (36% DV).Richest per serving among the 15 beans and legumes with a measured value: Soybeans, 1 cup (172 g) with 31.3 g (63% RI).Richest per 100 g among the 15 beans and legumes with a measured value: Soybeans, 18.2 g (36% RI).
15 beans and legumes in our database contain protein; 13 of them provide at least 20% DV per serving.15 beans and legumes in our database contain protein; 1 of them provide at least 20% DV per 100 g.15 beans and legumes in our database contain protein; 13 of them provide at least 20% RI per serving.15 beans and legumes in our database contain protein; 1 of them provide at least 20% RI per 100 g.

By NutriScrolls · Updated 6 Nov 2026 · 5 sources

Editorial policy · How we use data

Beans and Legumes high in protein

Per serving. Bars show the share of the Daily Value (50 g a day).

Per 100 g. Bars show the share of the Daily Value (50 g a day).

Per serving. Bars show the share of the EU Reference Intake (50 g a day).

Per 100 g. Bars show the share of the EU Reference Intake (50 g a day).

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

Data sources and method

USDA FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy, Foundation Foods, FNDDS). fdc.nal.usda.gov
EFSA DRV opinion: protein (2012). EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for protein. EFSA Journal 2012;10(2):2557. doi:10.2903/j.efsa.2012.2557. PRI in g per kg body weight per day as listed in the EFSA DRV summary report (EFSA supporting publication 2017:e15121), Table 3, times the reference body weights of Table 17 (adults: EFSA 2013 energy opinion), stored in g/day to one decimal. Pregnancy and lactation add EFSA's increment to the woman's value. doi.org/10.2903/j.efsa.2012.2557
EU Reference Intakes (energy and selected nutrients) (Regulation, EUNo 1169/2011). Regulation (EU) No 1169/2011 of the European Parliament and of the Council on the provision of food information to consumers, Annex XIII, Part B (reference intakes for energy and selected nutrients other than vitamins and minerals, adults: energy 8 400 kJ / 2 000 kcal, total fat 70 g, saturates 20 g, carbohydrate 260 g, sugars 90 g, protein 50 g, salt 6 g). Salt is converted to sodium with the regulation's own factor (salt = sodium x 2.5, Annex I), so the sodium reference intake is 2.4 g. eur-lex.europa.eu/eli/reg/2011/1169/oj
FDA Daily Values (21 CFR 101.9, 2016 rule). U.S. Food and Drug Administration. 21 CFR 101.9(c)(8)(iv) (Reference Daily Intakes) and 101.9(c)(9) (Daily Reference Values), adults and children 4 years and older; Food Labeling: Revision of the Nutrition and Supplement Facts Labels, 81 FR 33742 (2016). ecfr.gov/current/title-21/chapter-I/subchapter-…
NASEM DRI report: energy and macronutrients (2002/2005). Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005. doi:10.17226/10490. Used for fiber, linoleic acid and alpha-linolenic acid. Values as tabulated in the DRI summary tables, Appendix J of NASEM (2019) Dietary Reference Intakes for Sodium and Potassium (doi:10.17226/25353): RDAs and AIs (Vitamins; Elements; Total Water and Macronutrients) and ULs (Vitamins; Elements). doi.org/10.17226/10490

Reviewed by NutriScrolls

How we calculate % Daily Value How we calculate % Reference Intake