What Vegetables Have Most Protein? If you are a vegetarian on the hunt for a new vegetarian friendly recipe to serve your friends and family, then you may be wondering what vegetables naturally have most protein. But not just any protein, the highest level of protein per calorie. Protein can be very important for the diet. So it is good to have the best source of vegetable protein at your disposable in case you need it.
Top 10 Vegetables Highest in Protein
Vegetables can be a fantastic source of protein, which is a vital component of life.
Protein’s current dietary value (DV), which is 50 grams per day, is a goal for the majority of people. Lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli are some examples of vegetables high in protein.
See the sections on the highest-protein grains, high-protein nuts, and beans and legumes for further vegetarian and vegan protein sources.
The uncurated list of 200 veggies high in protein is also available.
High Protein Vegetables List
1Lima Beans
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 11.6g (23% DV) | 6.8g (14% DV) | 11.1g (22% DV) |
Nutrition Facts for Cooked Lime Beans
2Soybean Sprouts
| Protein 1 Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 9.2g (18% DV) | 13.1g (26% DV) | 21.5g (43% DV) |
Nutrition Facts for Soybean Sprouts
3Green Peas
| Protein 1 Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 8.6g (17% DV) | 5.4g (11% DV) | 12.8g (26% DV) |
Nutrition Facts for Cooked Green Peas (Salted)
4Spinach
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 5.3g (11% DV) | 3g (6% DV) | 25.8g (52% DV) |
Nutrition Facts for Cooked Spinach.
More Dark Leafy Greens High in Protein
- 5g (10% DV) per cup of cooked collard greens
- 3.5g (7% DV) per cup of cooked mustard greens
- 3.5g (7% DV) per cup of cooked Swiss chard
- 2.5g (5% DV) per cup of cooked kale
Note: Cooking reduces the water content of the greens, allowing you to eat more greens and protein per cup.
5Sweet Corn
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 4.7g (9% DV) | 3.3g (7% DV) | 7.6g (15% DV) |
Nutrition Facts for Yellow Sweet Corn
6Asparagus
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 4.3g (9% DV) | 2.4g (5% DV) | 21.8g (44% DV) |
Nutrition Facts for Asparagus (Cooked
7Artichokes (Globe or French)
| Protein in a Medium Artichoke | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 4.2g (8% DV) | 3.3g (7% DV) | 13.9g (28% DV) |
Nutrition Facts for Artichokes (Globe Or French).
8Brussels Sprouts
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 4g (8% DV) | 2.6g (5% DV) | 14.2g (28% DV) |
Nutrition Facts for Brussels Sprouts (Cooked).
9Mushrooms
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 3.9g (8% DV) | 3.6g (7% DV) | 27.5g (55% DV) |
Nutrition Facts for White Button Mushrooms (Stir-Fried)
More Mushrooms High in Protein
- 4g (8% DV) per cup of cooked portobello
- 3.5g (7% DV) per cup of cooked shiitake
- 3g (6% DV) per cup of oyster mushrooms
- 2g (4% DV) per cup of morels
- 2g (4% DV) per cup of cremini
- 1.5g (3% DV) per cup of enokis
10Broccoli
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 3.7g (7% DV) | 2.4g (5% DV) | 13.6g (27% DV) |
Nutrition Facts for Broccoli (Cooked).
The best high-protein vegetables for weight loss
Can consuming more vegetables aid in weight loss? Absolutely! However, some are more effective than others for weight loss.
The vegetables that offer the greatest protein, minerals, and fiber for the fewest calories should be your go-to choices. However, bear in mind that compared to meat, eggs, and other protein-rich foods, veggies don’t offer as much protein.
We’ll discuss the high-protein vegetables to prioritize in this article along with delectable recipes that use them.
The top 10 high-protein vegetables
- Spinach: 57% protein
- Bok choy: 56% protein
- Asparagus: 53% protein
- Mushrooms: 52% protein
- Collard greens: 45% protein
- Kale: 43% protein
- Arugula: 42% protein
- Romaine lettuce: 40% protein
- Turnip greens: 40% protein
- Brussels sprouts: 38% protein
Selecting high-protein vegetables
High-protein diets can promote weight loss, promote satiety, and avoid muscle wasting.
Vegetables might not be the first thing that comes to mind when you hear the phrase “high-protein foods,” though.
Indeed, compared to meat, eggs, beans, and several other foods, veggies don’t offer a lot of protein. For instance, there are around 25 to 30 grams of protein in a 3.5-ounce (100-gram) plate of steak. 13 grams of protein are contained in two large eggs, or roughly 3.5 ounces. In contrast, there are only 3 grams of protein in a 3.5-ounce portion of kale.
However, many vegetables have high protein percentages. This means that they provide a lot of protein per calorie.
A food’s protein percentage tells you how much of its calories, excluding fiber, come from protein.
Vegetables with high-protein percentages are low in both calories and net carbs. Many are high in fiber, which can help you feel full.
Low-carb vegetables are often the highest-protein vegetables. Why? Because most of the non-protein calories in vegetables typically come from carbs. Therefore, low-carb vegetables usually contain more protein per calorie than higher carb vegetables.
Eat as much of the vegetables with higher protein percentages as you like. Yes, you can have as many as you want, and we recommend that you do!
Don’t make a huge green salad, roast a head of cauliflower, or boil a pot of green beans and call it dinner, though. You’ll feel full with vegetables long before you achieve your protein requirements since they are so high in fiber and water. Additionally, they lack at least one key amino acid, which your body needs to remain healthy and is the basis for protein.
So, in addition to vegetables, make sure to consume a lot of the foods included in our suggestions for meat, dairy, and plant-based proteins.
How much protein should you consume? We advise aiming to eat at least 100 grams of protein per day for women and 140 grams for men of average height and build in order to maximize satiety and healthy weight loss. If you’re a man or woman over the height of 5 feet 6 inches (168 cm) or if you engage in a lot of physical activity, you should eat more. If you’re short or have a small physique, you should eat less.
We list the percentages of protein and the number of grams of protein in each serving of veggies in this guide.
The values used here are averages. Depending on the growth conditions, type of plant, and preparation, the protein percentages and grams can differ slightly.
Non-starchy vegetables
(mostly above-ground)
Except for a few, most non-starchy veggies grow above ground and have greater protein contents.
When compared to starchy veggies that grow underground, these vegetables typically offer more protein per calorie. They have relatively high protein contents as a result. However, keep in mind that in comparison to meals like meat, fish, eggs, tofu, and others, these vegetables don’t offer as much protein.
Spinach and other green vegetables, asparagus, and mushrooms are some of the veggies with the most protein.
However, you can still eat your favorite vegetables if you love zucchini, cabbage, cauliflower, or other types of vegetables. The top five on the list are not required to be followed. What are the greatest non-starchy vegetables to eat, to put it briefly? the people you enjoy most.
Besides protein, vegetables contain vitamin C, vitamin A (from beta-carotene), potassium, and other vitamins and minerals, depending on the type.
Below are the protein percentages and gram amounts of protein, fiber, and net carbs per 3.5-ounce (100-gram) serving of vegetables.
- Spinach
Protein percentage: 57%
3 grams of protein, 2.4 grams of fiber, and 1.4 grams of net carbs per serving
One serving is approximately 1/2 cup of cooked spinach (or 3 cups of raw spinach). - Bok choy
Protein percentage: 56%
1.5 grams of protein, 1 gram of fiber, and 0.8 grams of net carbs per serving
One serving is approximately 1/2 cup of cooked bok choy (or 1 1/3 cups of chopped, raw bok choy). - Asparagus
Protein percentage: 53%
2.4 grams of protein, 2 grams of fiber, and 2 grams of net carbs per serving
One serving is approximately 3/4 cup of cooked asparagus. - Mushrooms
Protein percentage: 52%
3 grams of protein, 1 gram of fiber, and 2 grams of net carbs per serving
One serving is approximately 1 cup of sliced, cooked mushrooms (or 1 1/2 cups of sliced, raw mushrooms). - Collard greens
Protein percentage: 45%
2.7 grams of protein, 4 grams of fiber, and 1.7 grams of net carbs per serving
One serving is approximately 1/2 cup of cooked collard greens (or 3 cups of chopped, raw collard greens). - Kale
Protein percentage: 43%
3 grams of protein, 2 grams of fiber, and 3 grams of net carbs per serving
One serving is approximately 1 cup of cooked kale (or 2 cups of raw kale). - Arugula
Protein percentage: 42%
2.6 grams of protein,1.5 grams of fiber, and 2 grams of net carbs per serving
One serving is approximately 5 cups of raw arugula. - Turnip greens
Protein percentage: 40%
1 gram of protein, 3.5 grams of fiber, and 1 gram of net carbs per serving
One serving is approximately 2/3 cup of cooked turnip greens (or 2 cups of chopped, raw turnip greens). - Romaine lettuce
Protein percentage: 40%
1.2 grams of protein, 2 grams of fiber, and 1 gram of net carbs per serving
One serving is approximately 2 cups of shredded lettuce. - Cabbage
Protein percentage: 38%
1.8 grams of protein, 2.8 grams of fiber, and 3 grams of net carbs per serving
One serving is approximately 2/3 cup of cooked cabbage (or 1 1/2 cups of shredded, raw cabbage).
Top 10 High Protein Vegetables
Wondering which vegetables have the most protein? Here’s a list of the top 10 high protein vegetables and how to easily incorporate them into your diet.
What comes to mind when you think of protein? I always associated protein in my upbringing with meat. Dinner consisted of a vegetable, a starch, and a protein, which was typically chicken, steak, or another type of meat.
I’m aware now that there are other sources of protein besides meat. Additionally, vegetables can be a fantastic source of protein! Furthermore, despite what is widely believed, being a vegetarian or vegan does not predispose you to a lack of protein.
This post is for you if you are a vegetarian or vegan attempting to increase your protein consumption or are just looking for healthy methods to add extra protein to your diet. The top 12 high-protein veggies are listed here, along with simple recipes for including them in your diet.
Protein
Before we get into details about which vegetables are highest in protein, let’s cover the protein basics!
What is protein?
From a dietary perspective, protein is a macronutrient that is crucial for gaining muscle mass. However, proteins are also the building blocks of life and are found in almost all human tissues and parts, including muscle, bone, skin, and hair. Nine of the 20 amino acids that make up protein are essential since the body cannot produce them on its own.
Your body need essential amino acids, which it cannot produce on its own, therefore you must obtain them from the food you eat. Leucine, valine, methionine, phenylalanine, tryptophan, threonine, histidine, and lysine are a few of them.
Vegetable Sources of Protein
Naturally, the first things that come to mind when you consider plant-based protein are generally legumes like beans and soy products like tofu and tempeh. Although those foods are plant-based and include a healthy quantity of protein, today I want to concentrate on the protein found in more conventional vegetables like broccoli, avocado, and spinach.
Lima Beans
12 grams of protein per 1 cup cooked lima beans
You might be familiar with lima beans as the starchy vegetable known also as butter bean or double bean. Lima beans include 12 grams of protein per 1 cup serving and 97% of the recommended daily dose of manganese, an antioxidant that aids in metabolic processes. They go well as a side dish (they taste great sautéed in butter), in stews or soups, or in a creamy dip like my lima bean hummus.
Green Peas
8 grams of protein per 1 cup cooked peas
Green peas, whether fresh, frozen, canned, or dried, are a terrific way to add protein to dishes like stir-fries, soups, and salads. Pea protein, which is utilized in many plant-based protein powders, has gained appeal as a source of protein. Make one of these pea recipes a try!
Spinach
6 grams of protein per 1 cup cooked spinach
I use spinach a lot since it’s a simple way to add protein to your diet. You may mix it into soups, add it to salads, sauté it as a side dish, or add it to smoothies. I frequently consume spinach raw, which only has about 1 gram of protein per 1 cup dose, but since spinach shrinks considerably when cooked, a 1 cup serving of cooked spinach offers 6 grams of protein! To increase your intake, try any of these dishes for spinach.
Sweet Corn
5 grams of protein per 1 cup cooked corn
Due to its reputation as a starchy vegetable, corn could seem an unusual choice, yet it deserves to be mentioned. Despite being mostly made up of carbohydrates, corn contains a significant amount of protein (5 grams in 1 cup). Additionally, it’s a fantastic source of minerals, B vitamins, and potassium. These delectable corn recipes can help you eat more corn! It can be used in desserts, salads, soups, or even by itself as a side dish.
Artichokes
5 grams of protein per 1 cup cooked artichokes
In addition to providing 5 grams of protein per cup, artichokes have a long list of health advantages, including decreasing blood sugar levels, enhancing digestion, and promoting heart and liver health. It’s crucial to remember that artichoke hearts and leaves are both edible! I adore using artichoke hearts in salads! Pick one of these delectable artichoke recipes to try.
Brussels Sprouts
4 grams of protein per 1 cup cooked brussels sprouts
I adore Brussels sprouts, despite the negative reputation they once had. Additionally, brussels sprouts are a fantastic source of vitamins, minerals, and yes, protein, just like many of the other veggies on this list. They are a fantastic source of vitamin C, needed for immune systems, tissue repair, and iron absorption, as well as vitamin K, necessary for blood clotting and bone health. They can be cooked in a variety of ways, such as roasting, grilled, sautéed, or air-fried, or you can eat them raw and shaved in salads. You can increase the amount of brussels sprouts in your diet by cooking one of my many dishes.
Sweet Potatoes
4 grams of protein per 1 cup cooked sweet potatoes
Since sweet potatoes are so adaptable, if you’ve been around the EBF community for a while, you probably already know how much I adore them. I add them to everything—dips, baked goods, porridge, soups, salads—so you name it—I’ve definitely done it! They feature 769% of the daily recommended intake of vitamin A, which is essential for gastrointestinal and immunological health, in addition to 4 grams of protein per serving. To get you motivated, check out these sweet potato recipes.
Asparagus
4 grams of protein per 1 cup cooked asparagus
Asparagus is a nutrient-rich, low-calorie vegetable. A serving of 1 cup contains 4 grams of protein and is a fantastic source of antioxidants, vitamin K, and folate. I adore asparagus because it ushers in spring (although though grocery shops typically carry it year-round). Although you can also grill or steam asparagus, I prefer to roast it. For dinner, try one of my asparagus recipes and enjoy!
Broccoli
4 grams of protein per 1 cup cooked broccoli
A cruciferous vegetable recognized for its high fiber, iron, potassium, and vitamins C and K content is broccoli. Broccoli is most nutritious when steamed, but it can also be eaten raw or prepared in a variety of other ways. On EBF, try some of my favorite dishes for broccoli.
Kale
3.5 grams of protein per 1 cup cooked kale
It’s true what you may have heard: Kale is one of the veggies with the highest nutritional density on the planet! The vitamins A, B, C, and K as well as manganese, calcium, copper, potassium, magnesium, and other minerals are all abundant in kale. Additionally, it contains omega-3 fatty acids, which are crucial for maintaining the structure of your body’s cell walls. There are numerous ways to include kale dishes in your diet, like adding it to soups, using it as a base for salads, serving it as a side dish, and even making chips out of it!