1. Peanuts
Peanuts, often considered nuts, are actually legumes. They are a key ingredient in peanut butter and various snacks. Rich in fats, antioxidants, and vitamins like biotin. Warning: This item is high in saturated fats. If this complicates your dietary needs, the high fat content can be negated by opting for peanut butter powder.Approximately 38.0 grams of protein per 1 cup (raw peanuts, not cooked).
2. Soybeans
Soybeans are a versatile legume used in numerous forms, including tofu, tempeh, soy milk, and edamame. They are a complete protein source, providing all essential amino acids, and are also rich in isoflavones, which have been linked to reduced risk of heart disease and certain cancers.Approximately 28.6 grams of protein per 1 cup (cooked).
3. Lentils
Lentils come in various colors and are a staple in dishes like soups, stews, and salads. They are a great source of iron, folate, and fiber, which aids in digestion and can help in managing blood sugar levels.Approximately 17.9 grams of protein per 1 cup (cooked).
4. Split Peas
These are dried, peeled, and split seeds of peas. Commonly used in split pea soup, they're an excellent source of fiber and important minerals like magnesium and potassium, which support heart health.Approximately 16.3 grams for split peas, per 1 cup (cooked).
5. Pinto Beans
Often found in Mexican cuisine, pinto beans are commonly used in burritos and refried beans. They contain antioxidants and are good for blood sugar control, making them beneficial for diabetes management.Approximately 15.4 grams of protein per 1 cup (cooked).
6. Black Beans
A staple in Latin American cuisine, black beans are used in dishes like black bean soup, burritos, and as a salad ingredient. They are rich in antioxidants and fiber, which support digestive health and cardiovascular health.Approximately 15.2 grams of protein per 1 cup (cooked).
7. Navy Beans
Small, white, and mild-flavored, navy beans are often used in soups, stews, and baked beans. They're a good source of B-vitamins and minerals like magnesium, and their high fiber content aids in cholesterol reduction.Approximately 15.0 grams of protein per 1 cup (cooked).
8. Garbanzo Beans (aka Chickpeas)
Known for making hummus and falafel, garbanzo beans are versatile in many cuisines. They offer a combination of protein, fiber, and complex carbohydrates that promote digestive health and sustained energy levels.Approximately 14.5 grams of protein per 1 cup (cooked).
9. Mung Beans
Common in Asian cuisine, mung beans are used in salads, soups, and stir-fries. They are easy to digest and rich in vitamins like potassium and magnesium, which help lower blood pressure.Approximately 14.2 grams of protein per 1 cup (cooked).
10. Kidney Beans
Named for their shape, these beans are key in chili and curry dishes. They are high in antioxidants, iron, and memory-boosting thiamine, and their fiber content helps maintain healthy blood sugar levels.Approximately 13.4 grams of protein per 1 cup (cooked).
