If you are looking to level up your plant-based nutrition, legumes and pulses are your best friends. They are affordable, shelf-stable, and packed with fiber. But when it comes to protein, not all beans are created equal.

I decided to take a deep dive into the world of legumes to rank them from the lowest to the highest protein content. All of these measurements are based on a half-cup serving of cooked legumes. Let’s see how your favorites stack up!

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The “Light” Boosters (4g – 7g Protein)

We start our list with the lighter options. While these are lower in protein than some of the heavy hitters, they are incredibly versatile for soups and salads.

• 13. Green Peas (Sweet Peas): A classic side dish, these provide about 4g of protein.
• 12. Black-Eyed Peas: These Southern staples jump up to 6–7g.
• 11. Mung/Adzuki Beans: Popular in Asian cuisine, these also sit at 6–7g.
• 10. Fava Beans: These hearty beans offer a solid 6–7g.
• 9. Pinto Beans: A taco night favorite, providing 6–7g.
• 8. Chickpeas (Garbanzo Beans): The base of our beloved hummus, coming in at 6–7g.

The Mid-Range Contenders (7g – 8g Protein)

This is where the protein density starts to get serious. Many of these beans are interchangeable in recipes but offer a slightly higher nutritional punch.

• 7. Lima Beans (Butter Beans): Often overlooked, but they provide a respectable 7–8g.
• 6. Navy Beans: The go-to for classic baked beans, these offer 7–8g.
• 5. Cannellini Beans (White Kidney Beans): Creamy and delicious, these hit the 7–8g mark.
• 4. Red Kidney Beans: The chili superstar, providing a strong 7–8g.
• 3. Black Beans: A plant-based essential, consistently yielding 7–8g.

The Heavy Hitters (7g – 10g Protein)

Finally, we reach the top of the leaderboard. If you are looking for the most “bang for your buck” in terms of volume and protein, these are the winners.

2. Lentils (7g – 9g Protein)

Lentils are a nutritional powerhouse. This category covers the whole rainbow—red, yellow, brown, green, and even black lentils. Because they are so small and dense, they pack a massive amount of protein and fiber into a very small serving.

1. The Champion: Edamame (9g – 10g Protein)

Coming in at the number one spot is Edamame. These young, green soybeans are the undisputed kings of the legume category. Not only do they provide the highest protein per half-cup, but they are also the only complete source of protein on this entire list. This means they contain all nine essential amino acids your body needs to thrive.

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Final Thoughts

Whether you’re tossing a handful of green peas into a pasta or making a hearty bowl of red lentil dahl, you’re making a great choice for your health. However, if you’re looking to maximize your recovery and muscle-building potential, try incorporating more edamame and lentils into your weekly rotation.

Which of these is your go-to for meal prep? Let me know in the comments below!

Want the full list? This ranking is part of our Ultimate Plant-Based Protein Guide, where we rank over 60 different food sources to help you live well and stay healthy.