Top 10 Vegetables Highest in Protein
Powered by USDA Nutrition Data
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.
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) |
#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) |
#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) |
#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%).
#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) |
#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) |
#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) |
#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) |
#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%).
#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
Next ➞Printable One Page Sheet
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 Chinese Cabbage (Bok Choy) (Source) | 1 cup | 5% DV (2.7g) |
| #6 Pumpkin Leaves (Source) | 1 cup | 4% DV (1.9g) |
| #7 Broccoli Raab (Rapini) (Source) | 1 cup | 3% DV (1.3g) |
From the Nutrient Ranking Tool
- 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 food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
Want to organize and understand the foods you eat?
Sign Up to MyFoodData.com
Want to try the site without signing up? Go directly the dashboard.
Want to use MyFoodData.com without ads?
Upgrade to premium for only $10.