As many people are aware, beans and legumes are a very protein rich source of food. In addition to being high in protein, beans also have all of the essential amino acids needed for humans to live, along with a high concentration of vitamins and minerals. These nutritional qualities make beans a popular choice for vegetarians, although other people can benefit from eating beans as well. All beans have a fair amount of protein in every serving, but it is true that some beans are higher in protein than others. Remember to cook beans thoroughly to avoid intestinal discomfort and its sometimes socially undesirable symptoms.

The superpower of the bean world is soybeans, which contain 29 grams for every cup serving. Edamame, green soybeans which are picked before full maturity, have 22 grams of protein in every serving. Edamame can be added to salads or eaten like a snack food, while soybeans appear in foods like tofu and tempeh. There are lots of ways to use soy in cooking; try not to go overboard, however, as you can eat too much of a good thing.

Fava beans are another great protein-rich bean, with 22 grams of protein per serving. Lentils are also high in protein, with most lentils having around 17 grams per cup. Following close behind are red kidney beans, with 16 grams in a one cup serving. Black beans and navy or haricot beans have 15 grams or protein, while blackeyed beans, garbanzo beans, and lima beans have around 14 grams per cup.

Your protein needs vary depending on your weight. There are two ways to think about protein needs; in one instance, protein should make up around 20% of your total caloric intake. One gram of protein contains four calories, so to determine your protein needs this way, figure out what 20% of your caloric intake should be and divide by four for the number of grams of protein you need. Generally, healthy adults need 1,800-2,000 calories each day, although your needs may vary depending on health and activity levels. Ask your doctor about your diet if you have questions.

If you're a math nerd with an eye for precision, you can figure out your necessary protein by using your weight. You need around .8 grams of protein for every kilogram (2.2 pounds) of weight. Multiply your weight in kilograms by .8 to see how many grams of protein you need; some people may need as much as 1.8 grams of protein, especially if they are physically active, so you may want to check with your doctor about your precise requirements. If you only know your weight in pounds, divide it by 2.2 to get your weight in kilograms.