Top 10 Vegetables Highest in Protein

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 10 Vegetables Highest in Protein

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, asparagus, 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

Lima Beans

#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)
Soybean Sprouts

#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)
Green Peas

#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)
A Bowl of Spinach

#4: Spinach

Protein
per Cup Cooked
Protein
per 100g
Protein
per 200 Calories
5.3g
(11% DV)
3g
(6% DV)
25.8g
(52% DV)

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

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

#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)
Asparagus

#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)
Artichokes

#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)
Brussels Sprouts

#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)
Mushrooms

#9: Mushrooms (Button)

Protein
1 Cup
Protein
per 100g
Protein
per 200 Calories
3.9g
(8% DV)
3.6g
(7% DV)
27.5g
(55% DV)

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

Portabella (8%), Shiitake (7%), Oyster (6%), Morel (4%), Crimini (4%), and Enoki (3%).
Broccoli Stalk

#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)

See All 200 Vegetables High in Protein

Printable One Page Sheet

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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

FoodServingProtein
#1 Hubbard Squash
(Source)
1 cup10% DV
(5.1g)
#2 Dried Seaweed (Spirulina)
(Source)
1 tblsp8% DV
(4g)
#3 Bamboo Shoots
(Source)
1 cup8% DV
(3.9g)
#4 Jute Potherb
(Source)
1 cup6% DV
(3.2g)
#5 Chinese Cabbage (Bok Choy)
(Source)
1 cup5% DV
(2.7g)
#6 Pumpkin Leaves
(Source)
1 cup4% DV
(1.9g)
#7 Broccoli Raab (Rapini)
(Source)
1 cup3% DV
(1.3g)

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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