Bean Food Protein Levels

Mixed Beans
Mixed Beans

Here is a quick reference for when you’re choosing which beans to put on your family’s plate.  This is a quick list of some the more common types of beans have protein levels. It seems like a small thing, but if you’re choosing to grow them in your home garden and/or you’re planning to purchase beans to feed your family, then having an informed choice could make a lot of difference in the protein levels of your meals. This also could be helpful, if you’re one of those folks who is following the vegetarian meal pattern as not all beans are equal in their protein levels. I hope you find this helpful.

Table of Bean Protein Levels In Beans for 1 Cup Cooked

Type

Serving
Size

Protein

Adzuki
Beans

1 cup
(170 g)

17 g

Black
Beans

1 cup
(170 g)

15 g

Black
Eyed Peas

1 cup
(170 g)

14 g

Cannellini
(Runner) Beans

1 cup
(170 g)

17 g

Fava Beans

1 cup
(170 g)

12.9 g

Garbanzo
Beans

1 cup
(170 g)

14 g

Kidney
Beans

1 cup
(170 g)

15 g

Lima
Beans

1 cup
(170 g)

15 g

Mennonite
Pole Beans

1 cup
(170 g)

15 g

Mung
Beans

1 cup
(170 g)

14 g

Pinto
Beans

1 cup
(170 g)

15 g

Runner
Beans

1 cup
(170 g)

17 g

Soy Beans

1 cup
(170 g)

29 g

Tepary
Beans

1 cup
(170 g)

24 g

White
Northern Beans

1 cup
(170 g)

15 g

Related References

Pantry – Why buy beans in bulk?

Bulk Pinto Beans
Bulk Pinto Beans

Buy dried beans In bulk 

To save money

  • Compared to meat, beans are an economical source of protein. This is especially true if you compare them our price per pound basis.
  • Also, because of their room temperature storage potential, you can buy more at one time and store them longer without the need for refrigeration or freezing. So, you can take more advantage of sales and seasonal availability.

For Long-term storage

  • dry beans, also known as pulses, can be stored at normal room temperatures for years and still retain their nutritional value.

For Nutritional value

  • beans are a convenient source of protein and can be combined with other vegetables and foods to provide a holistic protein source.
  • Beans have a low cholesterol rating, basically, nonexistent.

Provide food Versatility

  • beans are very versatile, being only really limited by your creativity and your cooking capabilities.
  • Almost all beans, if properly prepared, can be used in soups, stews, and chilis
  • beans can be ground and added to other flours to increase the protein levels of baked goods
  • beans can be a centerpiece of a meal all on their own. For example, cattle beans with cornbread could be the centerpiece of a nice breakfast or lunch. As a matter of fact, I like cattle beans and cornbread for breakfast.

Reduce wastage

  • with a little bit of planning and care, beans can be worked into nearly any meal.
  • Depending on how they were cooked, beans can even be reprocessed and use an entirely different way. For example, cattle beans can be turned into refried beans.  Refried beans can become the filler for bean and cheese burritos and the list goes on.
  • Because beans can be cooked and eaten and as large and small quantities as is necessary, you can control the portion you cook and/or allocate across meals.

Mennonite Dry Pole Bean

Originally acquired from Sauk River Seed, this is an heirloom bean, which I have been maintaining for some years now.  The Mennonite pole bean has proven to be one of my heartiest of the common pole beans.  Even under drought conditions, this bean has proven to produce more and be healthier than any other common pole bean in my inventory, if given a minimum of water and care.  Under ideal conditions, this is an outstanding producer.  Best used as a dry, or shell bean, The Mennonite bean has an excellent nutty taste, makes excellent eating, and is an excellent substitute for pinto beans.

Except for larger size, very like the Czechoslovakian “Honey” pole bean and another bean known in Minnesota as the “Swedish”, but outperforms both.  The young pods can be canned fresh, in the upper Midwest Mennonites, traditionally, allow them to dry on the vine until frost, then store them for winter cooking.

This bean is sturdy and disease-resistant, requiring a strong trellis or fence.  Continues to produce until the first frost.

Year Introduced: 1864

Status: Heirloom

Size: Very large; up to ½ inch.

Color: Light coffee or dark tan

Type: Dry/Shell

Good as Green Beans: Not Really

Sun: plant in full sun

Soil Type:  most soils are fine

Emerges: 7-10 days

Edible: in 69 days

Habit: Pole

Seed Shape: A compact almost rectangular

Pod Length:  9 inches

Vine Height:  six to ten feet

Maturity: 90 days

Genealogy: Phaseolus vulgaris

Plant

Sow directly in warm soil, sets of three, about 1 ½ inches deep, 4 inches apart, and with a row spacing of about 4 feet between rows.

Care

When plants reach 6 inches in height, side-dress them compost, manure or slow-release fertilizer.  Give plenty of water throughout the active growing season.  For Dry beans, reduce watering during the last month.

Harvest

As green Beans

Pick as pods reach mature length, but before large seed form, then de-string, and cook. They may, also, be blanched and frozen or canned promptly.

As Dry Beans

Before the first frost cop vines free from the soil to stop growth.  Allow pods to dry thoroughly.  If a hard frost threatens, bring pods indoors, in a warm dry place, to finish drying.  In long growing season areas, harvest dry pods, as they become available, shell, and store in a breathable container in a cool dry place, protected from direct sunlight.