IQF Ingredients for Plant-Based Foods: Protein, Claims and Formats
Protein and fiber data for fully cooked IQF beans, lentils and grains, what a serving needs for a protein claim, and where cooked legumes fit in plant-based products.
Key takeaways
- Cooked beans and lentils carry about 9 g protein per 100 g, two to three times cooked grains.
- A 'good source' of protein claim needs about 5 g per reference serving; 'high' needs about 10 g.
- Our plain beans, chickpeas, red lentils, rice and quinoa list no major allergens.
- Cook level can be adjusted for patties, fillings or retort.
Short answer: Plant-based food brands use fully cooked IQF beans, lentils, chickpeas, quinoa and grains as whole-food protein and texture in bowls, burritos, patties, chili, soups and meal kits. Cooked beans and lentils carry about 9 g of protein per 100 g, need no soaking or cooking on your line, and our plain items list no major allergens.
If you are building a plant-based product, the questions are practical: which ingredients carry the most protein, whether your serving can support a protein claim, how the ingredient behaves in your format, and what a supplier should provide. This guide answers each one using the specifications of our own products.
Which cooked IQF ingredients carry the most plant protein?
| Ingredient (cooked, IQF) | Protein per 100 g | Fiber per 100 g | Allergens listed | Organic option |
|---|---|---|---|---|
| Black beans | 9.1 g | 6.5 g | None | Yes |
| Pinto beans | 9.0 g | 9.0 g | None | Yes |
| Red lentils | 9.0 g | 8.0 g | None | Yes |
| Chickpeas (garbanzo beans) | 8.9 g | 4.6 g | None | Yes |
| Navy beans | 8.2 g | 10.5 g | None | Yes |
| Farro | 5.5 g | 3.9 g | Wheat, gluten | No |
| White quinoa | 4.4 g | 2.8 g | None | Yes |
| Brown rice | 3.0 g | 2.0 g | None | Yes |
Beans and lentils deliver two to three times the protein of cooked grains. Grains still earn their place: legumes are relatively low in the amino acid methionine and grains are low in lysine, which is why bean-and-grain combinations are a classic pairing in plant-based recipes. See our IQF beans, IQF lentils and IQF grains.
Can a bean- or lentil-based product make a protein claim?
It depends on the serving. Under 21 CFR 101.54, a food can claim to be a “good source” of a nutrient if one reference serving (RACC) provides 10 to 19 percent of the Daily Value, and “high” or “excellent source” at 20 percent or more. With a protein Daily Value of 50 g, that means about 5 g per serving for “good source” and 10 g for “high.”
As a worked example, 3 oz (85 g) of our cooked black beans adds about 7.7 g of protein. Protein claims also require a %DV calculated with the protein digestibility-corrected amino acid score (PDCAAS), so confirm any claim with your regulatory team.
Where do cooked IQF legumes and grains fit?
| Product | How cooked IQF ingredients are used |
|---|---|
| Grain bowls and salads | Whole beans, lentils, quinoa and grain blends go in from frozen and stay visible. |
| Burritos, wraps and handhelds | Beans and rice fill straight from frozen and portion accurately. |
| Veggie burgers and patties | Cooked beans and lentils can be mashed and formed. Ask for a softer cook for easier forming. |
| Chili, soups and stews | Pieces add body without the soak-and-simmer step. Ask for a firmer cook if the product is retorted or held hot. |
| Meal kits and frozen entrées | Free-flowing pieces portion into trays and pouches. |
What should you ask a plant-based ingredient supplier?
- Texture control. Our R&D team can adjust the cook per item, softer for patties or firmer for chili and retort.
- Allergen status by item. Our plain beans, chickpeas, red lentils, rice and quinoa list no allergens, which helps free-from claims.
- Organic availability. Organic is available on select items, including black beans, pinto beans, chickpeas, red and green lentils, brown rice and quinoa.
- Lot traceability and certification. Seenergy tracks each lot in SAP and is FSSC 22000 certified.
- Pack formats. Cases for pilots and bulk totes for production: up to 1,500 lb for beans and 1,300 lb for rice and grains.
- Blending. We can pre-blend legumes, grains and vegetables to your ratio. See custom blends.
Frequently asked questions
Which cooked legume has the most protein?
Among Seenergy’s cooked IQF items, black beans, pinto beans and red lentils each carry about 9 g of protein per 100 g. Navy beans have the most fiber, at 10.5 g per 100 g.
How much protein does a serving need for a “good source” claim?
About 5 g per reference serving, or 10 percent of the 50 g Daily Value. A “high” claim needs about 10 g. Protein claims also require a PDCAAS-corrected %DV.
Are your beans and lentils allergen-free?
Our plain beans, chickpeas, red lentils, rice and quinoa list no allergens. Green and small brown lentils carry a may-contain-gluten statement, and farro, barley and oats contain gluten.
Can you supply a softer texture for veggie patties?
Yes. Our R&D team can adjust the cook on each item to suit forming, filling or retort processing.
Next step: Request free samples for bench trials, or talk to our team about cook specs and blends.
Sources: 21 CFR 101.54, nutrient content claims for “good source” and “high”; Seenergy Foods product specifications.
Next step
See how it runs in your process.
Request a sample of fully cooked IQF beans, grains, rice or pasta and test it on your own line or menu.