6 Legumes with More Protein Than an Egg

When it comes to protein, eggs often come to mind. One large egg contains about 6 grams of high-quality protein, making it a convenient and accessible protein source. But if you’re looking to diversify your protein intake or follow a plant-based diet, legumes offer an excellent alternative that can actually surpass eggs in protein amount.

Legumes—which include beans, lentils, chickpeas and peas—are nutrient-dense foods that provide not only protein but also fiber, complex carbohydrates and essential vitamins and minerals. While protein content varies by type, many legumes pack between 7 to 16.5 grams per ½ cup cooked, making them substantial protein sources that can exceed what you’d get from a single egg. Here are six legumes that pack more protein per serving than an egg, ranked from highest to lowest protein content.

1. Soybeans (Edamame)

Protein: 16.5 grams in ½ cup cooked

Soybeans, commonly enjoyed as edamame, top the list as the ultimate protein-packed legume. They provide an impressive 16.5 grams per ½ cup and contain all nine essential amino acids, making them a complete protein source. Beyond protein, soybeans are also rich in isoflavones—plant compounds that may support heart health and help reduce inflammation. Soybeans also provide fiber, folate and magnesium. Enjoy them as a snack, toss them into salads or blend them into smoothies for a protein boost.

2. Lentils

Protein: 9 grams in ½ cup cooked

Lentils are a plant-based protein source that cook quickly and don’t require soaking, making them perfect for quick weeknight meals. One half cup of cooked lentils provides 9 grams of protein along with 7.5 grams of fiber and significant amounts of folate and iron. These small but mighty legumes come in various colors—red, green, brown and black—each with slightly different flavors and textures. They’re excellent for soups, curries, salads and as meat substitutes in various dishes.

3. Kidney Beans

Protein: 7.5 grams in ½ cup cooked

Kidney beans are named for their distinctive kidney shape and deep red color. These hearty beans provide substantial protein alongside fiber, folate and potassium. Their robust texture and slightly sweet flavor make them perfect for chili, soups, and stews. Kidney beans also contain antioxidants and support heart health while helping to stabilize blood sugar levels. Always cook kidney beans thoroughly, as raw or undercooked beans can contain harmful compounds.

4. Black Beans

Protein: 7.5 grams in ½ cup cooked

Black beans are protein-rich and also provide fiber, folate and antioxidants called anthocyanins—the same compounds that give blueberries their health benefits. Their rich, earthy flavor pairs well with a variety of dishes including salads, grain bowls, tacos and veggie burgers. The high fiber content helps promote satiety and supports digestive health.

5. Lima Beans 

Protein: 7 grams in ½ cup cooked

Lima beans, also called butter beans, provide more protein than an egg per serving along with fiber, potassium, and folate. These large, flat beans have a creamy texture and mild, slightly sweet flavor. Lima beans are particularly rich in molybdenum, a trace mineral that helps the body process proteins and carbohydrates. While they contain slightly less protein than the other legumes on this list, they still exceed an egg’s protein content and offer excellent nutritional value.

6. Chickpeas (Garbanzo Beans)

Protein: 7 grams in ½ cup cooked

Chickpeas, also known as garbanzo beans, are versatile legumes that provide substantial protein along with fiber, folate and manganese. These creamy, nutty-flavored beans are staples in a variety of types of cuisines. Beyond their impressive protein content, chickpeas support heart health and help regulate blood sugar levels due to their high fiber content. They’re perfect for making hummus, adding to salads or using in curries and stews.

Our Expert Take

While eggs are undeniably nutritious, these six legumes prove that plant-based proteins can be just as impressive—if not more so—when it comes to protein content. From soybeans with over 30 grams of protein per cup to lentils providing 18 grams per cup, these legumes offer substantial protein along with fiber, vitamins and minerals as well.

Incorporating a variety of these high-protein legumes into your diet can help you meet your protein needs while also supporting digestive health, heart health and sustainable eating practices. Whether you’re following a plant-based diet or simply looking to diversify your protein sources, these legumes offer delicious and nutritious alternatives that go far beyond what a single egg can provide.