Bean Food Protein Levels

Bean food protein levels are important in both cooking and nutrition for several reasons:

1. Nutritional Value — Beans are an excellent source of plant-based protein. Protein is an essential macronutrient that plays a crucial role in various bodily functions, such as building and repairing tissues, supporting the immune system, and synthesizing enzymes and hormones. Including beans in the diet can help meet daily protein requirements, especially for vegetarians and vegans who may not consume animal-based proteins.
2. Satiety and Weight Management — Protein is known to be more satiating than carbohydrates or fats. Including beans in meals can help increase feelings of fullness and reduce overall calorie intake, which may benefit weight management and weight loss efforts.
3. Balanced Amino Acid Profile — Beans are considered an incomplete protein source because they lack certain essential amino acids. However, when combined with grains (e.g., rice) or other protein sources (e.g., nuts), they can form a complete protein with a balanced amino acid profile. In cooking, this concept of combining different foods to achieve a complete protein is known as “complementary proteins.”
4. Digestive Health — Beans are a good source of dietary fiber essential for healthy digestion. Adequate fiber intake can help prevent constipation, promote a healthy gut microbiome, and support overall digestive health.
5. Blood Sugar Regulation — Beans have a relatively low glycemic index, which means they cause a gradual increase in blood sugar levels compared to high-glycemic foods. Including beans in meals can help stabilize blood sugar levels, making them a valuable option for individuals with diabetes or those seeking to manage their blood sugar levels.
6. Heart Health — Beans are rich in various nutrients, such as potassium, magnesium, and antioxidants, which are beneficial for heart health. Regular consumption of beans is associated with a reduced risk of cardiovascular diseases.
7. Cholesterol Management — Some studies suggest that diets rich in beans may help lower LDL cholesterol levels, commonly known as “bad” cholesterol, which is associated with an increased risk of heart disease.
8. Sustainability — Plant-based protein sources like beans generally have a lower environmental footprint than animal-based ones. Incorporating more beans into the diet can contribute to sustainable food choices.

In cooking, understanding the protein levels in beans is crucial for creating balanced and nutritious meals. It allows cooks and nutritionists to plan meals that meet the recommended protein intake while ensuring the diet’s variety and taste.It’s important to note that individual protein needs can vary based on factors such as age, gender, activity level, and overall health. Therefore, consulting with a healthcare professional or a registered dietitian is recommended to determine the appropriate protein intake for specific individuals.

Quick reference for choosing which beans to put on your family’s plate

Here is a quick reference for choosing which beans to put on your family’s plate.  This is a quick list of some of the more common beans with protein levels. It seems like a small thing, but if you’re choosing to grow them in your home garden and/or you’re planning to purchase beans to feed your family, then having an informed choice could make a lot of difference in the protein levels of your meals. This also could be helpful if you follow the vegetarian meal pattern, as not all beans are equal in protein levels. I hope you find this helpful.

Table of Bean Protein Levels In Beans for 1 Cup Cooked

Type	Serving Size	Protein
Adzuki Beans	1 cup (170 g)	17 g
Black Beans	1 cup (170 g)	15 g
Black Eyed Peas	1 cup (170 g)	14 g
Cannellini (Runner) Beans	1 cup (170 g)	17 g
Fava Beans	1 cup (170 g)	12.9 g
Garbanzo Beans	1 cup (170 g)	14 g
Kidney Beans	1 cup (170 g)	15 g
Lima Beans	1 cup (170 g)	15 g
Mennonite Pole Beans	1 cup (170 g)	15 g
Mung Beans	1 cup (170 g)	14 g
Pinto Beans	1 cup (170 g)	15 g
Runner Beans	1 cup (170 g)	17 g
Soy Beans	1 cup (170 g)	29 g
Tepary Beans	1 cup (170 g)	24 g
White Northern Beans	1 cup (170 g)	15 g