About Beans and Legumes

If you are confused when you hear the terms legumes and beans and want to know if they are the same thing or what the difference is, we’re here to help.  Many people confuse these two terms or think that they are mutually exclusive.

A legume is simply a plant with a fruit that grows in the form of a pod, though not all plants with pods are legumes.  Classic legumes include peas, beans, or peanuts.  Typically the pods are not eaten, but things like green beans are an exception.

A bean is just a seed of a certain variety of plant species, but these days we refer to the whole plant as “beans”.  Classic beans include green beans, lima beans, soybeans, chickpeas, kidney beans, pinto beans, or black-eyed peas.

So, what’s the difference between legumes and beans?

Think of legumes as “automobiles” and beans as “trucks”.  Trucks (beans) are automobiles (legumes), but not all automobiles are trucks.  There are also cars, for example – another kind of automobile.  In other words, beans are legumes but not all legumes are beans.

Why Eat Legumes?

Legumes are a very healthy part of your diet.  They are low in fat and have no cholesterol.  They are also high in fiber and supply nutrients such as folate, iron, potassium, and magnesium.  They are also a terrific source of protein outside of meat and dairy, making them a popular choice for vegetarians.  Legumes are one of nature’s super foods indeed.

Beans and legumes are an inexpensive food, commonly found in diets all over the world. High in fiber, calcium, and iron, beans and legumes are also a great source of protein. Combined with high protein whole grains like buckwheat, brown rice, millet, quinoa, and teff, beans and legumes not only make a delicious meal, but often provide the full compliment of essential amino acids needed by humans. Here is a list of beans and legumes which provide the most protein. The list is ranked by the protein to calorie ratio, that is, which bean provides the most protein per calorie. In general, the more mature a bean or legume, the more rich in protein it will be. For more information see the extended list of protein rich bean and legume products, and the list of protein rich beans ranked by their protein percentages.

 


#1: Lupin Beans (Cooked)

Protein in 100g Per cup (166g) Protein to Calorie Ratio
15.6g 25.8g 1g protein per 7.4 calories

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#2: Tofu

Protein in 100g Per 1/4 block (116g) Protein to Calorie Ratio
8.1g 9.4g 1g protein per 9.4 calories

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#3: Soybeans (Boiled)

Protein in 100g Per cup (172g) Protein to Calorie Ratio
16.6g 28.6g 1g protein per 10.4 calories

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#4: Tempeh

Protein in 100g Per cup (166g) Protein to Calorie Ratio
18.5g 30.8g 1g protein per 10.4 calories

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#5: Soybeans (Roasted)

Protein in 100g Per cup (93g) Protein to Calorie Ratio
39.6g 36.8g 1g protein per 11.4 calories

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#6: Soymilk (Unsweetened)

Protein in 100g Per cup (243g) Protein to Calorie Ratio
2.9g 7g 1g protein per 11.4 calories

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#7: Lentils (Cooked)

Protein in 100g Per cup (198g) Protein to Calorie Ratio
9g 17.9g 1g protein per 12.9 calories

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#8: Winged Beans (Cooked)

Protein in 100g Per cup (172g) Protein to Calorie Ratio
10.6g 18.3g 1g protein per 13.9 calories

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#9: Split Peas (Cooked)

Protein in 100g Per cup (196g) Protein to Calorie Ratio
8.3g 16.3g 1g protein per 14 calories

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#10: Mungo Beans (Cooked)

Protein in 100g Per cup (180g) Protein to Calorie Ratio
7.5g 13.6g 1g protein per 14 calories

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#11: Great Northern Beans (Cooked)

Protein in 100g Per cup (177g) Protein to Calorie Ratio
8.3g 14.7g 1g protein per 14.2 calories

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#12: Yardlong Beans (Cooked)

Protein in 100g Per cup (171g) Protein to Calorie Ratio
8.3g 14.2g 1g protein per 14.2 calories

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#13: White Beans (Cooked)

Protein in 100g Per cup (179g) Protein to Calorie Ratio
9.7g 17.4g 1g protein per 14.3 calories

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#14: Hyacinth Beans (Lablab) (Cooked)

Protein in 100g Per cup (194g) Protein to Calorie Ratio
8.1g 15.8g 1g protein per 14.4 calories

Warning: Hyacinth Beans can be poisonous and should be cooked properly. Click to see complete nutrition facts.

#15: Broad (Fava) Beans (Cooked)

Protein in 100g Per cup (170g) Protein to Calorie Ratio
7.6g 12.9g 1g protein per 14.5 calories

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#16: Cranberry (Roman) Beans (Cooked)

Protein in 100g Per cup (177g) Protein to Calorie Ratio
9.3g 16.5g 1g protein per 14.6 calories

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#17: Kidney Beans (Cooked)(white Italian Cannellini)

Protein in 100g Per cup (177g) Protein to Calorie Ratio
8.7g 15.3g 1g protein per 14.6 calories

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#18: Lima Beans (Cooked)

Protein in 100g Per cup (188g) Protein to Calorie Ratio
7.8g 14.7g 1g protein per 14.7 calories

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#19: Black Beans (Frijoles Negros) (Cooked)

Protein in 100g Per cup (172g) Protein to Calorie Ratio
8.9g 15.2g 1g protein per 14.8 calories

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#20: Mung Beans (Cooked)

Protein in 100g Per cup (202g) Protein to Calorie Ratio
7g 14.2g 1g protein per 15 calories

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#21: Cowpeas (Blackeyes) (Cooked)

Protein in 100g Per cup (171g) Protein to Calorie Ratio
7.7g 13.2g 1g protein per 15 calories

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#22: Yellow Beans (Cooked)

Protein in 100g Per cup (177g) Protein to Calorie Ratio
9.2g 16.2g 1g protein per 15.7 calories

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#23: Small White Beans (Cooked)

Protein in 100g Per cup (170g) Protein to Calorie Ratio
9g 16.1g 1g protein per 15.8 calories

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#24: Pinto Beans (Cooked)

Protein in 100g Per cup (171g) Protein to Calorie Ratio
9g 15.4g 1g protein per 15.9 calories

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#25: Black Turtle Beans (Cooked)

Protein in 100g Per cup (185g) Protein to Calorie Ratio
8.2g 15.1g 1g protein per 15.9 calories

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#26: Pink Beans (Cooked)

Protein in 100g Per cup (169g) Protein to Calorie Ratio
9.1g 15.3g 1g protein per 16.4 calories

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#27: Miso (Paste)

Protein in 100g Per cup (275g) Protein to Calorie Ratio
11.7g 32.1g 1g protein per 17 calories

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#28: Navy Beans (Cooked)

Protein in 100g Per cup (182g) Protein to Calorie Ratio
8.2g 15g 1g protein per 17.1 calories

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#29: Adzuki Beans (Cooked)

Protein in 100g Per cup (230g) Protein to Calorie Ratio
7.5g 17.3g 1g protein per 17.1 calories

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#30: Pigeon Peas (Red Gram) (Cooked)

Protein in 100g Per cup (168g) Protein to Calorie Ratio
6.8g 11.4g 1g protein per 18 calories

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#31: French Beans (Cooked) (Green Beans, Haricots Verts)

Protein in 100g Per cup (177g) Protein to Calorie Ratio
7.1g 12.5g 1g protein per 18.2 calories

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#32: Chickpeas (Garbanzo Beans, Bengal Gram) (Cooked)

Protein in 100g Per cup (164g) Protein to Calorie Ratio
8.9g 14.5g 1g protein per 18.4 calories

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#33: Hummus

Protein in 100g Per tablespoon (15g) Protein to Calorie Ratio
7.9g 1.2g 1g protein per 21 calories

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#34: Baked Beans

Protein in 100g Per cup (253g) Protein to Calorie Ratio
4.8g 12.1g 1g protein per 21.9 calories

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#35: Peanuts (Roasted)

Protein in 100g Per ounce (28g) Protein to Calorie Ratio
24.4g 6.8g 1g protein per 24.1 calories

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#36: Falafel

Protein in 100g Per falafel (17g) Protein to Calorie Ratio
13.3g 2.3g 1g protein per 25 calories

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#37: Peanut Butter (Smooth)

Protein in 100g Per 2 tablespoons (32g) Protein to Calorie Ratio
22.2g 7.1g 1g protein per 26.9 calories

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About beans and Legumes brought to you by Tasty Farmer

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