Legumes are known as a good source of protein. But there are significant differences between types, and some nuance is also in order. In this article, we'll outline the facts.
How much protein do legumes actually contain?
Between 20 and 30 percent of the nutritional value of legumes consists of protein. That sounds good, but there's an important difference between dried and cooked weight. A 100-gram serving of cooked legumes provides, on average, about 9 grams of protein. Dried legumes contain more per 100 grams because they haven't absorbed water yet. All figures in the table below are based on dried weight.
The most protein-rich legumes from our assortment
| Legume | Protein per 100g (dried) |
|---|---|
| Red lentils | 26g |
| Mung beans | 24g |
| Borlotti beans | 23g |
| Kidney beans | 22g |
| Black beans | 21g |
| Chickpeas | 20g |
| Adzuki beans | 20g |
Red lentils and mung beans score the highest. This is because red lentils are already husked, which makes their protein content per 100 grams slightly higher than beans with skins.
How does that compare to meat?
We are also honest. Protein-rich foods like meat and fish often contain between 15 and 30 grams of protein per 100 grams. This is comparable to dried legumes. But once cooked, that picture changes: legumes absorb a lot of water and provide less protein per 100 grams cooked than meat.
The advantage of legumes is what they provide simultaneously. In addition to protein, they also contain, on average, about 9 grams of fiber per 100-gram cooked portion. This is something meat completely lacks.
Combine for a complete amino acid profile
Plant-based proteins work best in combination. Legumes are rich in minerals such as iron, folic acid, and magnesium, and almost all have a low glycemic index, meaning they keep your blood sugar levels stable.
Combine legumes with a grain product such as rice, bread, or couscous. This way, you complete the amino acid profile and get the most nutritional value from them.
Conclusion
Want to get as much protein as possible from legumes? Then choose red lentils or mung beans. Combine them with rice or bread for a complete profile. And opt for dried: purer, cheaper per serving, and bolder in flavor than canned.
View our full range and discover which legume best suits your meal.