Beans are one of the hardest-working foods in your larder. They're affordable, they are versatile, and they deliver a serious amount of plant-based protein without much effort. Whether you're stirring them into a soup, blending them into a dip, or spooning them over a grain bowl, beans bring both substance and flexibility to the table. And the protein they carry does more than most people realize.

"Protein helps build and repair tissues, including muscle, which is what most people think of, but it is involved in making enzymes, hormones, and immune-system components too," says registered dietician Meridan Zerner. In other words, protein keeps a lot of your body running behind the scenes.

However, some varieties of beans pull ahead of the rest. Below, you'll find the top picks for protein that make them worth adding to your regular rotation, according to dietitians.

Beans With the Most Protein
chickpeas
Chickpeas

About 15 grams of protein per cooked cup

Like other beans on this list, chickpeas pair protein with fibre. “Because chickpeas have such a mild flavor and familiar texture, they can be an easy entry point for people trying to eat more beans,” says McIntyre. Plus, a rinsed can makes them one of the fastest pantry proteins to put to work. They're the base for hummus, but they also roast well for a crunchy snack and hold their shape in salads and stews.

pinto beans
Pinto beans

About 15 grams of protein per cooked cup

“Beyond protein, pinto beans deliver a generous amount of fibre, which can help support fullness between meals,” says registered dietician Jamie Lee McIntyre. “They’re also an affordable pantry staple, so they’re an easy pick when you want a bean that’s both practical and satisfying.” Pinto beans have a creamy texture and mild, earthy flavor that works well in everything from burrito bowls to soups and dips. They also tend to break down nicely when cooked, so they’re especially well suited for softer, more comforting dishes like refried beans or stews.

white beans
White Kidney Beans

About 15 grams of protein per cooked cup

Also known as cannellini beans, white kidney beans have a creamy texture and a mild, nutty flavor that plays well with bold seasonings. They cook down soft enough to thicken a broth naturally so they’re a smart choice when you want a heartier, more filling bowl. "White kidney beans are a great add-on to classic recipes like chilis and soups, but if you're looking to venture out, consider recipes like bean salads and hummus for your next easy idea," says Patricia Kolesa, founder of Dietitian Dish LLC.

black beans
Black beans

About 15 grams of protein per cooked cup

Black beans are a workhorse in the kitchen, and they earn their spot with a solid protein count and plenty of fiber to match. “I like that black beans are rich in folate, magnesium, potassium, and polyphenols, and they're incredibly versatile,” says registered dietician Johannah Katz. Their firm texture holds up well whether you're simmering black beans low and slow or spooning them straight from a rinsed can. “You can use them in bowls, tacos, soups, salads, blend them into dips, or even add them blended to desserts like brownies,” says Katz. Bonus: These beans are budget friendly.

edamame
Edamame

About 18 grams of protein per cooked cup

Edamame are young soybeans harvested before they fully mature, and they're one of the more protein-dense options on this list. Just like their mature counterparts, edamame provide all nine amino acids that your body needs, so they’re considered to be a complete protein. You'll usually find them in the freezer aisle, either in the pod or already shelled, and they cook in just a few minutes with a quick steam or boil. That short prep time makes them a low-effort way to boost the protein in almost any meal.

best beans to eat
Mature Soybeans

About 31 grams of protein per cooked cup

Mature soybeans top the list when it comes to protein, and they stand out from most legumes for another reason. Many plant foods are low in one or more of the amino acids your body can't make on its own, but not these beans.

"I like soybeans because they provide complete protein, meaning they contain all nine essential amino acids your body needs from food," says Lisa Young, Ph.D., R.D., adjunct professor of nutrition at NYU and author of Finally Full, Finally Slim. Unfortunately, they can be slightly harder to find in grocery stores than other beans.

How to add more beans to your diet

If you are new to eating beans, keep these tips in mind:

  • Rinse and drain canned beans before using them. A quick rinse washes away some of the sodium from the canning liquid and can help cut down on the compounds that sometimes cause digestive discomfort.
  • Ease in gradually. If you don't eat many beans now, add them in smaller amounts and drink plenty of water. Giving your system time to adjust to the extra fibre will make the transition more comfortable.
  • Pair beans with whole grains. Combining beans with foods like brown rice, quinoa, or whole-grain bread over the course of the day helps you cover the full range of amino acids.
  • Keep a mix on hand. Stock both canned beans for speed and dried beans for value. Dried beans cost less per serving and store for a long time, while canned versions are ready in minutes.
  • Batch-cook and freeze. Make a big pot of beans, portion them out, and freeze what you don't use. You'll have home-cooked beans ready to drop into soups, salads, and bowls.
  • Use beans to stretch a meal. Stirring a cup of beans into pasta, tacos, or a grain bowl adds protein and fibre while making the dish more filling, often for just pennies more.

The bottom line

Small swaps add up. Whether you reach for edamame as an afternoon snack or stir cannellini beans into your next soup, the options are endless. Beans are an easy, wallet-friendly way to bring more protein and fibre to your table.