# Do Beans Have Protein?

URL: https://kibora.app/protein-in/beans/
Language: en
Page type: food protein reference
Last Updated: 2026-09-23
Description: Yes. Cooked kidney beans provide about 8–9 g of protein per 100 g. See common servings, how bean types vary, and whether beans count as a protein food.
Structured data: Organization, WebSite, SoftwareApplication, WebPage, Article, FAQPage, BreadcrumbList

## Do Beans Have Protein?

Yes. One cup of cooked kidney beans, around 177 g, contains approximately 15.4 g of protein.

Per 100 g, cooked kidney beans contain approximately 8.7 g of protein.

## Protein in beans by serving size

Beans vary by type, so this page uses cooked kidney beans as a practical reference. Black beans, white beans, chickpeas and other legumes have similar but not identical values.

| Serving | Protein | Calories |
| --- | --- | --- |
| 100 g cooked kidney beans | 8.7 g | 127 kcal |
| 1/2 cup, ~89 g | 7.7 g | 113 kcal |
| 1 cup, ~177 g | 15.4 g | 225 kcal |
| 250 g cooked | 21.7 g | 318 kcal |

## Are beans a good source of protein?

Yes, especially as a plant food. Beans provide a useful amount of protein together with fibre and carbohydrate.

A cooked cup of kidney beans can provide around 15 g of protein.

Beans are less protein-dense than meat, fish or tofu, so reaching 25–30 g usually requires a larger serving or pairing them with another protein source.

### High in protein

27% of calories from protein

## How much cooked kidney bean provides 20–30 g of protein?

Bean varieties differ. Use a type-specific label or database entry when precision matters.

### ~20 g protein

230 g

~292 kcal

### ~25 g protein

287 g

~364 kcal

### ~30 g protein

345 g

~438 kcal

## See how your meals add up.

Track protein across your day instead of checking each food separately.

[Start tracking protein](https://my.kibora.app?lang=en)

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## Nutrition data and methodology

This page uses cooked kidney beans as the representative bean because “beans” is a broad category. USDA FoodData Central values are approximately 8.7 g protein and 127 kcal per 100 g cooked.

Frida’s European database also lists cooked ready-to-eat red kidney beans at about 8.1 g protein per 100 g, showing that real products and preparation methods can differ.

### Sources

[USDA FoodData Central](https://fdc.nal.usda.gov/)

[Frida: Beans, red kidney, cooked, ready to eat](https://frida.fooddata.dk/food/1811?lang=en)

## Compare protein in similar foods

### Tofu

13.3 g protein per 100 g tofu

[See protein by serving.](https://kibora.app/protein-in/tofu/)

### Quinoa

4.4 g protein per 100 g cooked quinoa

[See protein by serving.](https://kibora.app/protein-in/quinoa/)

### Oatmeal

about 5.9 g protein per cooked cup

[See protein by serving.](https://kibora.app/protein-in/oatmeal/)

### Rice

2.7 g protein per 100 g cooked white rice

[See protein by serving.](https://kibora.app/protein-in/rice/)

## Common questions about protein in beans

### Do beans have protein?

Yes. Cooked kidney beans provide roughly 8–9 g of protein per 100 g.

### How much protein is in one cup of beans?

About 15 g in a cooked cup of kidney beans, depending on the exact weight and type.

### Are beans high in protein?

They are a useful plant-protein food, although less protein-dense than meat, fish or tofu.

### Which beans have the most protein?

Protein varies by type and preparation. Soybeans are generally higher than common kidney, black or white beans.

### Are beans a complete protein?

Most common beans are relatively low in methionine compared with animal foods, but a varied diet easily supplies complementary amino acids.

## How much protein should you eat per day?

Knowing that cooked kidney beans provide roughly 8–9 g of protein per 100 g is useful. Knowing how that fits into your daily protein and macro targets is more useful.