Are Peanut Butter and Beans High in Protein? Let’s Clear the Air
yesterday, I shared a post on social media that stirred up some strong opinions:
“Peanut butter and beans aren’t high in protein or good sources of protein—they’re high in fat and high in carbs.”
If you were one of the people who disagreed or felt triggered by this, hear me out. I’m not saying peanut butter or beans are bad foods. They’re not. What I’m saying is that they’re not the protein powerhouses many people think they are. Let’s break it all down.
What Makes a Food a Good Source of Protein?
To understand this, we need to look at protein density—the amount of protein a food provides compared to its calories. A good source of protein should:
- Be primarily protein, with minimal carbs or fat.
- Provide a significant amount of protein per serving.
For example, foods like chicken breast, egg whites, lean beef, and Greek yogurt have high protein density, meaning most of their calories come from protein.
What About Peanut Butter?
Peanut butter is often marketed as a high-protein snack, but let’s look at the numbers:
- 2 tablespoons of peanut butter:
- 190 calories
- 7 grams of protein (28 calories)
- 16 grams of fat (144 calories)
- 7 grams of carbs (28 calories)
At first glance, 7 grams of protein might sound decent, but the majority of the calories come from fat—not protein. In fact, about 75% of the calories in peanut butter come from fat.
Bottom Line: Peanut butter is a high-fat food with a little bit of protein—not a great source if you’re trying to hit your protein goals.
What About Beans?
Beans are another food often considered a protein source, but let’s look closer:
- 1 cup of black beans (cooked):
- 227 calories
- 15 grams of protein (60 calories)
- 40 grams of carbs (160 calories)
- 1 gram of fat (9 calories)
Yes, beans contain protein, but they’re primarily a carbohydrate source. For every gram of protein in beans, there are nearly 3 grams of carbs.
Bottom Line: Beans are nutrient-dense and great for fiber, but they’re not an efficient source of protein for someone prioritizing muscle-building or fat loss.
Animal Proteins vs. Plant Proteins
Animal proteins, like chicken, beef, fish, and eggs, are typically better protein sources because they are complete proteins. This means they contain all nine essential amino acids your body needs for muscle repair, recovery, and growth.
Plant proteins, like beans, lentils, and nuts, are incomplete proteins, meaning they lack one or more essential amino acids. This doesn’t mean they’re useless, but it does mean you need to combine different plant proteins (like rice and beans) to get a complete amino acid profile.
Beware – this also often makes the food or meal even higher in carbs.
For vegetarians and vegans, this requires a little extra planning to ensure they’re getting all the essential amino acids they need. Foods like tofu, tempeh, edamame, and plant-based protein powders can help bridge the gap.
How Much Protein Do You Actually Need?
Many experts, including Dr. Peter Attia, recommend aiming for 1 gram of protein per pound of body weight per day.
For example:
- A 150-pound person should aim for 150 grams of protein per day.
- A 200-pound person should aim for 200 grams of protein per day.
This amount supports muscle growth, maintenance, and recovery, especially if you’re strength training or trying to lose fat while preserving lean muscle.
What Counts as a High-Protein Food?
A good rule of thumb is that a high-protein food should provide at least 10-15 grams of protein for every 100 calories. Some examples include:
- Chicken breast: 31g protein per 165 calories.
- Egg whites: 10g protein per 50 calories (3 large egg whites).
- Non-fat Greek yogurt: 20g protein per 100 calories.
- Lean ground beef (93/7): 22g protein per 170 calories.
These foods deliver more protein with fewer calories from carbs or fats, making them ideal for hitting your protein goals.
Does This Mean Peanut Butter and Beans Are “Bad” Foods?
Absolutely not. Both foods have their place in a healthy diet:
- Peanut butter is a great source of healthy fats and a calorie-dense option for those needing more energy and looking to gain weight.
- Beans are packed with fiber, vitamins, and minerals, making them fantastic for gut health and overall nutrition.
However, if you’re aiming to build muscle, lose fat, or hit a specific protein target, relying on these foods alone isn’t efficient.
How to Hit Your Protein Goals
If you’re serious about getting enough protein, focus on:
- Lean Protein Sources: Chicken, turkey, fish, egg whites, low-fat dairy, or protein powders.
- Tracking Macros: Use an app to monitor how much protein, carbs, and fat you’re getting from different foods. I’ve written more on the only 2 things (protein and total calories) when trying to lose weight here.
- Combining Foods: Pair smaller protein sources (like beans) with higher-protein foods to round out your meals.
Final Thoughts
Peanut butter and beans aren’t bad foods—they’re just not great protein sources. If you love them, keep eating them, but be mindful of how they fit into your overall nutrition goals.
The goal isn’t to demonize any food but to help you make informed decisions about your diet. If you have questions or want to learn more about hitting your protein goals, let’s chat—I’m here to help.
Tim
P.S. Here are 3 ways we can help:
- Book a free no sweat intro here to come into the gym so we can talk more about you and your goals.
- Join our free Facebook Group Strength Training & Weight Loss Tips That Work here.
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