Top 10 Vegetables Highest in Protein

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data

Last Updated: December 9th, 2020

Everything in life needs protein to live, and vegetables can be a great source of protein.

The current daily value (%DV) for protein is 50 grams per day and is a target meant for most people. 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.

Table of Contents

Introduction
High Protein Vegetables List
Printable
Less Common Protein Rich Vegetables
Nutrient Ranking Tool
Related
Feedback
References

High Protein Vegetables List

#1: Lima 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 Lima Beans. (Source)

#2: Soybean 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. (Source)

#3: Green 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). (Source)

#4: Spinach

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. (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

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. (Source)

#6: Asparagus

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). (Source)

#7: Artichokes (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). (Source)

#8: Brussels 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). (Source)

#9: Mushrooms

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). (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

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). (Source)

See All 200 Vegetables High in Protein

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Printable list of vegetables high in protein.

Less Common Protein Rich Vegetables

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

From the Nutrient Ranking Tool

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

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Data Sources and References

U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...