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Good Housekeeping published a guide to six beans that dietitians recommend as protein-rich additions to meals. Its figures range from about 15 grams of protein per cooked cup for five options to about 31 grams for mature soybeans; amounts are approximate, and the report does not specify a nutrition-data source or preparation details beyond cooked servings.
Good Housekeeping has published a roundup of six beans dietitians recommend for adding plant protein to meals, listing approximate protein amounts from about 15 to 31 grams per cooked cup. Mature soybeans top the list at about 31 grams, while edamame, black beans, white kidney beans, pinto beans and chickpeas are listed at about 15 to 18 grams.
The report places mature soybeans first, at about 31 grams of protein per cooked cup. Nutrition expert Lisa Young, an adjunct professor at New York University, says soybeans provide all nine essential amino acids. The article describes edamame as immature soybeans and lists them at about 18 grams per cooked cup; it also says they provide all nine essential amino acids. Frozen edamame, in pods or shelled, can be steamed or boiled, according to the report.
Five other choices are listed at about 15 grams per cooked cup: black beans, white kidney beans (also called cannellini beans), pinto beans and chickpeas, among them. Dietitian Johannah Katz points to black beans’ folate, magnesium, potassium and polyphenols, as well as their use in bowls, tacos, soups, salads and dips. Dietitian Patricia Kolesa recommends cannellini beans in soups, chili, salads and hummus.
Dietitian Jamie Lee McIntyre says pinto beans pair protein with fiber and can work in burrito bowls, soups, dips and stews. She describes chickpeas as a mild-flavored option that may be approachable for people trying more beans; the report suggests using them in hummus, salads, stews or roasted snacks. It also emphasizes the convenience of canned beans, which can be rinsed and used without lengthy preparation.
Protein Options for Everyday Meals
The roundup offers readers a practical comparison of protein amounts and meal uses rather than a claim that one bean is best for everyone. Beans can contribute plant protein alongside fiber, and the dietitians describe them as flexible ingredients for familiar dishes. For shoppers, the range includes inexpensive pantry staples as well as frozen edamame, with uses spanning quick salads to soups and dips.
The figures can help people compare options, but they are approximate and refer to one cooked cup. They do not establish how much an individual should eat or whether a particular bean meets a person’s dietary needs. The report presents beans as ingredients that can add protein to a meal, not as a replacement for personalized nutrition advice.
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How the Six Beans Compare
The list is based on a Good Housekeeping report that cites comments from registered dietitians and nutrition expert Lisa Young. It groups foods commonly described as beans or legumes, including mature and young soybeans, and gives rounded protein estimates for cooked servings. The report does not identify a single nutrition database or provide a detailed method for calculating the figures.
In the article’s comparison, mature soybeans are highest at about 31 grams per cooked cup, followed by edamame at about 18 grams. Black beans, cannellini beans, pinto beans and chickpeas are each listed at about 15 grams. The article also highlights different preparation options: frozen edamame cooks quickly, while canned beans such as chickpeas can be rinsed and added to dishes.
“Soybeans provide complete protein, meaning they contain all nine essential amino acids your body needs from food.”
— Lisa Young, adjunct professor of nutrition at New York University, as quoted by Good Housekeeping
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Limits of the Protein Estimates
The article gives rounded figures but does not name the nutrition database, bean variety, or cooking method used to calculate them. Protein amounts can vary by product and preparation, so the numbers should be read as estimates rather than exact values for every serving. The source also does not provide a direct comparison with other protein foods or recommend a daily intake.
The dietitians’ comments describe possible nutritional attributes and uses, but the roundup is not a clinical study. It does not establish that eating a specific bean will produce a particular health outcome, nor does it address individual allergies, medical conditions or dietary restrictions.
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Using the List in Meal Planning
The report points readers toward straightforward ways to add the beans to meals: steam or boil edamame, stir black or white beans into soups, use pinto beans in bowls and stews, or add chickpeas to salads and roast them for a snack. Canned beans can be rinsed before use, while dried beans generally require more preparation.
No follow-up study, updated nutrition analysis or additional reporting is announced in the source material. Readers comparing products can check package nutrition labels and serving sizes; anyone with specific nutrition needs can seek guidance from a qualified health professional.
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Key Questions
Which bean in the report has the most protein?
Mature soybeans lead the list at about 31 grams of protein per cooked cup, according to Good Housekeeping. The amount is approximate.
How much protein do edamame provide?
The report lists edamame, or young soybeans, at about 18 grams per cooked cup. It says edamame provide all nine essential amino acids.
Which other beans are listed at about 15 grams per cup?
Black beans, white kidney beans, pinto beans and chickpeas are each listed at about 15 grams of protein per cooked cup.
Are the protein figures exact?
No. The figures are presented as approximate amounts per cooked cup. The source does not specify its nutrition-data source or all preparation details, and values may vary.
What are easy ways to add these beans to meals?
The report suggests using beans in soups, salads, bowls, tacos, dips, hummus and stews. It also notes that frozen edamame cooks quickly and canned chickpeas can be rinsed and added to dishes.
Source: rss
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