Food rankings
High-protein legumes
The 10 legumes and soy foods in our database ranked from most to least protein per 100 g, plus the ones with the most protein in a typical serving.
- Prepared by
- Alex Gonzalez
- Last updated
- Sources
- 1 primary
- Data
- USDA FoodData Central
No clinical review. No advertising from drug companies and no affiliate links.How we work
How this list is built
The list includes our beans and legumes category, plus solid soy foods from other categories (firm tofu). The main table ranks them by grams of protein per 100 g; when two tie, protein per 100 kcal decides.
Legumes are listed cooked, the way they are eaten. Dry, before soaking and cooking, they have much more protein per 100 g because they absorb water as they cook, which is why other lists show higher numbers. Peanuts are legumes too, but they are in the nuts and seeds list.
Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.
The 10 legumes ranked by protein per 100 g
10 legumes and soy foods ranked by protein per 100 g, highest first.
- EdamameProtein: 11.9g/100 g
- Cooked white beansProtein: 9.7g/100 g
- Firm tofuProtein: 9g/100 g
- Cooked lentilsProtein: 9g/100 g
- Cooked pinto beansProtein: 9g/100 g
- Cooked black beansProtein: 8.9g/100 g
- Cooked chickpeasProtein: 8.9g/100 g
- Cooked kidney beansProtein: 8.7g/100 g
- Cooked fava beansProtein: 7.6g/100 g
- Cooked green peasProtein: 5.4g/100 g
Legumes with the most protein per typical serving
10 legumes and soy foods ranked by the protein in a typical serving.
- Cooked white beansProtein: 14.6g per serving
- Cooked lentilsProtein: 13.5g per serving
- Cooked pinto beansProtein: 13.5g per serving
- Cooked black beansProtein: 13.3g per serving
- Cooked chickpeasProtein: 13.3g per serving
- Cooked kidney beansProtein: 13g per serving
- Cooked fava beansProtein: 11.4g per serving
- Firm tofuProtein: 9g per serving
- EdamameProtein: 8.9g per serving
- Cooked green peasProtein: 5.4g per serving
How to use this list
A serving of cooked beans or lentils gives you protein and fiber at the same time, which helps on a GLP-1 medication, when your appetite is small and every bite counts.
Beans and lentils can cause gas, which can be more noticeable on a GLP-1 medication because the stomach empties more slowly. Many people do better with small servings, well cooked or mashed, as in hummus, increased gradually.
For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Plant Protein on GLP-1 Medications: How to Reach Your Target Without Meat.
Related tool
To work out how much protein you need per day and per meal, use the daily protein calculator.
Other food rankings
Protein
- High-protein foods
- High-protein plant foods
- High-protein fruits
- High-protein vegetables
- High-protein nuts and seeds
- High-protein fermented foods
Fiber
Calories and macros
- Most filling foods per calorie
- Low-calorie foods
- High-carb foods
- Low-carb foods
- Low-fat foods
- Low-sugar foods
Micronutrients and fats
- Iron-rich foods
- Potassium-rich foods
- Magnesium-rich foods
- Calcium-rich foods
- Vitamin B12 foods
- Omega-3 foods
- Healthy fat foods
Tolerance and snacks
You can also browse the table of all foods or the side-by-side food comparisons.
Sources
Databases and studies behind the data in this list, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .