Quick answer: how much protein is in beans and lentils?
Cooked pulses deliver, on average, 7 to 9 grams of protein per 100 grams. Lentils lead the pack at 9 grams, with chickpeas and kidney beans not far behind at around 8 grams. On top of that, you're getting 5 to 8 grams of fibre per portion, which is what makes beans and lentils such a functional food: filling, affordable, and packed with micronutrients.
There's a nuance worth pausing on, though, particularly if you're losing weight or watching your carbohydrate intake. Pulses aren't a pure protein food. They bring a fair amount of carbohydrate along for the ride. Whether that matters depends entirely on your goal and which phase you're in.
Nutritional values per pulse, side by side
The table below shows values for cooked pulses, not dried and not tinned in brine. Preparation method makes only a small difference. Rinse tinned pulses well and the nutritional values stay close to those of home-cooked ones.
| Pulse (100g cooked) | Protein (g) | Carbohydrates (g) | Fibre (g) | Calories (kcal) |
|---|---|---|---|---|
| Red lentils | 9.0 | 20.1 | 7.9 | 116 |
| Green lentils | 9.0 | 20.0 | 7.6 | 116 |
| Kidney beans | 8.7 | 22.8 | 6.4 | 127 |
| Black beans | 8.9 | 23.7 | 8.7 | 132 |
| Chickpeas | 8.4 | 27.4 | 7.6 | 164 |
| Butter beans | 8.3 | 23.2 | 6.3 | 124 |
| Edamame (young soybeans) | 11.9 | 8.1 | 5.2 | 121 |
Sources: Voedingscentrum nutritional values database. Figures may vary slightly by brand and preparation method.
Edamame is the standout exception here, more protein and fewer carbohydrates. That makes it the most favourable pulse if you're keeping a close eye on your carbohydrate balance. Once you see that comparison, it's easy to understand why soya features so prominently in plant-based protein products.
Is the protein in beans and lentils complete?
This is where it gets interesting. Plant protein is often dismissed as inferior to animal protein. That's partly true, but the reasoning tends to be cruder than the science actually supports.
Protein is built from amino acids. Your body needs nine essential amino acids that can only come from food. Animal proteins contain all nine in good proportions. Pulses, on the whole, run low in methionine and cysteine, two sulphur-containing amino acids. Grains, meanwhile, are low in lysine, an amino acid pulses happen to be rich in.
The classic fix: combine the two. This isn't a new idea. It's the backbone of traditional cuisines the world over:
- Rice with lentils (Indian dal)
- Corn tortillas with black beans (Mexican cuisine)
- Couscous with chickpeas (North African)
- Hummus on wholemeal bread (Middle Eastern)
You don't need to eat that combination in a single meal. Research shows that the body's amino acid pool is topped up throughout the day. As long as you get enough variety over the course of a day, timing matters less than was once thought. The British Dietetic Association confirms this position in its guidance on plant-based eating.
Want to know more about calculating and spreading your daily protein needs? The Bioteïne high-protein diet guide breaks it down step by step.
The carbohydrate nuance: beans and weight loss
A 150-gram portion of cooked kidney beans delivers 13 grams of protein. That sounds decent. At the same time, that same portion brings 34 grams of carbohydrate with it. For someone following a classic calorie-controlled diet, that's easily accommodated. For someone eating low-carb, or sitting in a strict calorie phase, it's a different story.
Beans and lentils are not a free protein source. They fall into the category of "protein-rich carbohydrates", alongside quinoa. That makes them valuable in a varied diet, but less suited to boosting your protein intake without your carb intake climbing alongside it.
Here's a concrete comparison: 150 grams of kidney beans versus 150 grams of chicken thigh (skinless):
| Food (150g) | Protein (g) | Carbohydrates (g) | kcal |
|---|---|---|---|
| Kidney beans (cooked) | 13.1 | 34.2 | 191 |
| Chicken thigh (skinless) | 27.0 | 0 | 183 |
The gap is substantial. Losing weight with beans on the menu works perfectly well, but don't expect them to stand in for meat or dairy as a protein source in a protein-focused diet. They're a complement, not a replacement.
Not sure which phase you're in, or how many carbohydrates you can currently afford? Take the Bioteïne phase test for a clear starting point.
Fibre: the underrated contribution of pulses
Fibre rarely gets enough attention in weight-loss conversations, which is a shame. On average, adults eat around 22 grams of fibre a day, well short of the recommended 30 to 40 grams. Pulses go a long way towards closing that gap.
Fibre does two things that matter for weight management. First, it slows gastric emptying, which extends how long you feel full after a meal. Second, it feeds gut bacteria, which in turn produce short-chain fatty acids. These have a favourable effect on insulin sensitivity and fat storage. Not a direct weight-loss strategy in itself, but a mechanism that supports the process.
A practical example: 200 grams of lentil soup at lunch already gives you 10 to 12 grams of fibre, a third of your daily target in a single meal.
Recipes: putting pulses to work as a protein source
Pulses are versatile, but they do need a bit of planning so you're not eating the same thing every evening. Here are four practical uses with the protein numbers attached.
1. Lentil salad with feta and cucumber
200 grams of cooked green lentils (18g protein) combined with 50 grams of feta (7g protein) gives you 25 grams of protein per salad. Add cucumber, mint and a drizzle of olive oil. No cooking required, ready in five minutes.
2. Black bean omelette
Three eggs (18g protein) with 100 grams of black beans (9g protein) and peppers. Total: 27 grams of protein, 380 kcal. Works well as breakfast or a quick lunch.
3. Chickpea soup with coconut milk
250 grams of chickpeas (21g protein) with stock, turmeric and light coconut milk. Around 18 grams of protein per bowl for an average portion. Filling, warming, and easy on the wallet.
4. Hummus as a protein snack
Homemade hummus from 100 grams of chickpeas and tahini gives roughly 5 grams of protein per 3 tablespoons (60g). Not a record-breaking amount, but as a between-meals snack it's a solid choice, with fibre and good fats thrown in.
When pulses aren't quite enough
Say you're losing weight and aiming for 120 grams of protein a day, a realistic figure for an 80-kilogram person looking to preserve muscle mass during a calorie deficit. Relying on pulses alone, you'll hit a wall fairly quickly.
To get 120 grams of protein purely from lentils, you'd need to eat over 1,300 grams of cooked lentils daily. That's not just impractical, it also comes with nearly 1,500 kcal and 260 grams of carbohydrate. This is where plant-based protein shakes earn their keep.
Bioteïne plant-based shakes deliver 25 to 30 grams of protein per serving without the carbohydrate load that pulses carry. They're built on a combination of pea and rice protein, giving a complete amino acid profile, exactly the grain-and-pulse pairing described above, just in concentrated form.
Use them not as a replacement for real meals, but as a complement: a shake after training or as a between-meal top-up, pulses with your main meal. That way you hit your daily target without forcing anything.
Want the full picture of how to structure your protein intake across the day? The Bioteïne high-protein diet guide maps out concrete options for each meal moment.
Also worth a look: the Bioteïne starter packs, if you want some structure in those first few weeks. They're built around the 4-phase system, which matches protein intake to the right amount of carbohydrate per phase.
Pulses in a plant-based protein diet: how to combine them wisely
If you eat entirely plant-based, pulses form your foundation. But the layer above needs some thought. Tofu, tempeh, edamame and quality plant-based protein products fill the gaps that pulses leave open. A 2016 meta-analysis published in the Journal of the American Heart Association found that plant protein is associated with favourable effects on LDL cholesterol, though the quality of the protein sources is crucial.
In practice: aim for at least two plant-based protein sources per meal. Lentils plus tahini. Beans plus edamame. Chickpeas plus a protein shake. Doing this naturally builds a complete amino acid profile over the course of the day.
Want to know which phase suits your current eating pattern and goal? The phase test gives you a clear starting point in under two minutes.
Frequently asked questions
How much protein is in 100 grams of lentils?
Cooked lentils contain around 9 grams of protein per 100 grams. Dried lentils have a higher protein density, around 25 grams per 100 grams, due to their lower moisture content. For calculation purposes, always use the cooked value, since that's what you're actually eating.
Are beans a good protein source for weight loss?
Beans are a useful protein source when losing weight, but you need to factor in the carbohydrates. A 200-gram portion delivers around 17 grams of protein and 45 grams of carbohydrate. Useful in a balanced diet, less suited if you're eating strictly low-carb.
Do beans contain complete protein?
No, pulses are relatively low in methionine and cysteine. Pair them with grains such as rice, quinoa or bread to get a complete amino acid profile. You don't need to combine them within a single meal, just across the day.
Which pulse has the most protein?
Edamame (immature soybeans) takes the crown with nearly 12 grams of protein per 100 grams cooked, and relatively few carbohydrates. Lentils follow at 9 grams. Kidney beans and black beans sit around 8.7 to 8.9 grams per 100 grams.
Can I eat beans and lentils on a low-carb diet?
It depends how strict your low-carb approach is. On a ketogenic diet, beans are too carbohydrate-heavy. On a moderate low-carb diet (under 100 grams a day), a small portion of lentils or beans usually fits fine, as long as you keep carbs low for the rest of the day.
How many grams of beans counts as a normal portion?
A typical side-dish portion is 100 to 150 grams cooked. As the main protein source in a meal, 200 grams is more realistic, delivering 17 to 18 grams of protein. If you want more structure around meal timing, check the Bioteïne protein guide for daily distribution.
Are tinned beans as nutritious as home-cooked ones?
Pretty much, provided you rinse off the liquid from the tin. Sodium is the main difference, tinned beans in brine contain considerably more salt. Choose tins without added salt where possible, or rinse thoroughly. Protein and fibre content remain the same as home-cooked.
How many beans do I need to eat to get 30 grams of protein?
To get 30 grams of protein from kidney beans alone, you'd need around 345 grams of cooked beans. That's a substantial portion, nearly 440 kcal and 79 grams of carbohydrate. Pairing beans with a protein shake or another lean protein source is more practical and more efficient for your macros.