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In addition to being high in protein, beans and legumes are also a good source of fiber, iron, and potassium. The current daily value (%DV) for protein is 50 grams per day and is a target meant for most people. Most beans provide between 29-36% of the DV for protein per cup cooked. Boiled soybeans (or edamame) provide a whopping 63% DV. Beans and legumes high in protein include soybeans, lentils, white beans, cranberry beans, split peas, pinto beans, kidney beans, black beans, navy beans, and limas. The list below is ranked by the most protein per cup cooked.
All legumes such as kidney, black, white and red beans, chick peas and lentils confer health benefits. 1  Including beans in your diet several times a week may decrease the risk of colorectal adenomas (polyps), which may in turn lower the risk of colorectal cancer. 2  Eating beans regularly may lower the risk of coronary heart disease.