Which Bean Packs the Most Protein?

In recent years, concerns about getting enough protein have drawn a lot of attention. At the same time, more people have been turning to vegetarian and vegan diets, making plant-based protein a bigger topic of interest. Beans are often the closest substitute for meat when it comes to protein, but one stands out above the rest: soybeans. Among common legumes, they contain the highest amount of protein. One hundred grams of uncooked soybeans provide 33.8 grams of protein, compared with 20.47 grams in raw garbanzo beans and 25.9 grams in red kidney beans.

Soybeans also bring plenty of other nutrients to the table. They are a good source of iron, folate, vitamin C, vitamin K, and calcium, which makes them especially appealing for anyone looking for plant-based protein. Not every product marketed as a protein source is a healthy choice, though. Some processed options, such as vegan deli items, packaged protein bars, and inexpensive protein powders, may not be the best places to look for nutrition.

Ways to add soybeans to meals

Soybeans can be eaten in several forms, not just raw. Foods made from soybeans, including tofu, tempeh, and soy milk, are also high in protein. A smoothie made with soy milk and peanut butter can be a filling option, and tofu works well in many dishes. Soy-based ingredients also appear often in Japanese cooking, including miso soup, natto, and kinako.

If you prefer soybeans in a simple form, edamame is a good choice. These are soybeans picked before they fully mature, and they can be added to stir-fries, rice bowls, or salads. For example, they work well in an Asian-style edamame salad with toasted almonds and peanut oil. Even so, portion size matters. Experts say that about 25 grams of soy protein a day is considered a healthy amount.