Top 10 Vegetables Highest in Protein

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.

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High Protein Vegetables List

Lima Beans 1 Lima Beans
  • 23% DV (11.6g) protein per cup cooked
  • Calories: 209 | Weight: 170g (6oz)
Soybean Sprouts 2 Soybean Sprouts
  • 18% DV (9.2g) protein 1 cup
  • Calories: 85 | Weight: 70g (2.5oz)
Green Peas 3 Green Peas
  • 17% DV (8.6g) protein 1 cup
  • Calories: 134 | Weight: 160g (5.6oz)
A Bowl of Spinach 4 Spinach
  • 11% DV (5.3g) protein per cup cooked
  • Calories: 41 | Weight: 180g (6.3oz)

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

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

Nutrition Facts for Cooked Spinach.
Yellow Sweet Corn 5 Sweet Corn
  • 9% DV (4.7g) protein per cup cooked
  • Calories: 125 | Weight: 145g (5.1oz)
Asparagus 6 Asparagus
  • 9% DV (4.3g) protein per cup cooked
  • Calories: 40 | Weight: 180g (6.3oz)
Artichokes 7 Artichokes (Globe or French)
  • 8% DV (4.2g) protein in a medium artichoke
  • Calories: 60 | Weight: 128g (4.5oz)
Brussels Sprouts 8 Brussels Sprouts
  • 8% DV (4g) protein per cup cooked
  • Calories: 56 | Weight: 156g (5.5oz)
Mushrooms 9 Mushrooms (Button)
  • 8% DV (3.9g) protein 1 cup
  • Calories: 28 | Weight: 108g (3.8oz)

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

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

Nutrition Facts for White Button Mushrooms (stir-fried).
Broccoli Stalk 10 Broccoli
  • 7% DV (3.7g) protein per cup cooked
  • Calories: 55 | Weight: 156g (5.5oz)

See All 200 Vegetables High in Protein

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Less Common Protein Rich Vegetables

#1 Hubbard Squash 10% DV (5.1g) in 1 cup
#2 Dried Seaweed (Spirulina) 8% DV (4g) in 1 tblsp
#3 Bamboo Shoots 8% DV (3.9g) in 1 cup
#4 Jute Potherb 6% DV (3.2g) in 1 cup
#5 Chinese Cabbage (Bok Choy) 5% DV (2.7g) in 1 cup
#6 Pumpkin Leaves 4% DV (1.9g) in 1 cup
#7 Broccoli Raab (Rapini) 3% DV (1.3g) in 1 cup

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

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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