Top 10 Vegetables Highest in Protein

Written by Daisy Whitbread, MScNPowered by USDA Nutrition Data

Last Updated: September 26th, 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)

Other dark leafy greens high in protein (%DV per cup cooked)

Collards (10%), Mustard Greens (7%), Swiss Chard (7%), and Kale (5%).

#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)

Other mushrooms high in protein (%DV per cup cooked)

Portobello (8%), Shiitake (7%), Oyster (6%), Morel (4%), Cremini (4%), and Enoki (3%).

#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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Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, asparagus, and broccoli.

Less Common Protein Rich Vegetables

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