Top 10 Vegetables Highest in Protein

Proteins are an important building block for all living things, and have many essential functions in the human body. This is why getting enough protein in your diet is crucial for good health.

Although many people think of meat when looking for protein sources, the truth is that many plant foods, including some vegetables, also have high levels of protein.

The current daily value (DV) for protein is 50 grams per day and is a target meant for most people. (1) Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli.

For more vegetarian and vegan sources of protein see the articles on beans and legumes highest in protein, and grains high in protein, and high protein nuts.

You can also see the uncurated list of 200 vegetables high in protein.

High Protein Vegetables List

• 1. Lima Beans + Add

  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 Lima Beans (Boiled, Drained). (Source)
• 2. Soybean Sprouts + Add

  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 Raw Soybean Sprouts. (Source)
• 3. Green Peas + Add

  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). (Source)
• 4. Spinach + Add

  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 (Boiled, Drained). (Source)

  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.

• 5. Sweet Corn + Add

  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 Raw Yellow Sweet Corn. (Source)
• 6. Asparagus + Add

  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 Cooked Asparagus (Boiled, Drained). (Source)
• 7. Artichokes (Globe or French) + Add

  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 Raw Artichokes (Globe Or French). (Source)
• 8. Brussels Sprouts + Add

  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 Cooked Brussels Sprouts (Boiled, Drained). (Source)
• 9. Mushrooms + Add

  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 Stir Fried White Button Mushrooms. (Source)

  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
• 10. Broccoli + Add

  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 Cooked Broccoli (Boiled, Drained). (Source)

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Less Common Protein Rich Vegetables

Food	Serving	Protein
1. Hubbard Squash +	1 cup	10% DV (5.1g)
2. Dried Seaweed (Spirulina) +	1 tblsp	8% DV (4g)
3. Bamboo Shoots +	1 cup	8% DV (3.9g)
4. Jute Potherb +	1 cup	6% DV (3.2g)
5. Pak-Choi (Bok Choy) +	per cup cooked	5% DV (2.7g)
6. Pumpkin Leaves +	1 cup	4% DV (1.9g)
7. Broccoli Raab (Rapini) +	per cup raw	3% DV (1.3g)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Protein
• Foods Low in Protein
• Vegetables High in Protein
• Fruits High in Protein
• Vegetarian Foods High in Protein
• Nuts High in Protein
• Grains High in Protein
• Beans High in Protein
• Dairy High in Protein
• Breakfast Cereals High in Protein
• Fast Foods High in Protein

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Beans and Legumes with the Most Protein
• Nuts High in Protein
• High Protein Foods
• Fruits Highest in Protein
• Vegetarian Sources of Protein
• Vegan Weight Gain Foods
• Amino Acid Protein Calculator

Data Sources and References

1. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
2. U.S. Agricultural Research Service Food Data Central