Beans are one of the best plant proteins available. They're cheap, adaptable, eco-friendly, and full of fiber, vitamins, and minerals.
One cup of cooked black beans offers 15 grams of protein, 15 grams of fiber, 30% of the necessary magnesium, 20% of iron, 17% of potassium, and 13% of zinc.
Cooked pinto beans include 15 grams of protein and fiber per cup. They provide 74% of the recommended folate, 21% of potassium and magnesium, 20% of iron, and 15% of selenium.
One cup of cooked white beans offers 17 grams of protein, 11 grams of fiber, over 60% of the necessary folate, 30% magnesium, 28% iron, 24% potassium, and 13% zinc.
A cup of cooked lima beans has 11 grams of protein, 9 grams of fiber, 31% magnesium, 28% potassium, 23% iron, and 9% zinc. They contain over 10% of many B vitamins and 30% of vitamin C.
Chickpeas (garbanzo beans) have 14.5 grams of protein and 12.5 grams of fiber per cup. They provide 70% of the required folate, 26% iron, 20% magnesium, 14% potassium, and 8% calcium.
One cup of cooked mung beans offers 14 grams of protein, 15 grams of fiber, 80% of the recommended folate, 24% magnesium, 16% iron, 15% potassium, and 5% calcium.