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, 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) |
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) |
#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
| Protein per Cup Cooked | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 3.9g (8% DV) | 3.6g (7% DV) | 27.5g (55% DV) |
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) |
See All 200 Vegetables High in Protein
Next ➞Printable One Page Sheet
Less Common Protein Rich Vegetables
| Food | Serving | Protein |
|---|---|---|
| #1 Hubbard Squash | 1 cup | 10% DV (5.1g) |
| #2 Dried Seaweed (Spirulina) | 1 tblsp | 8% DV (4g) |
| #3 Bamboo Shoots | 1 cup | 8% DV (3.9g) |
| #4 Jute Potherb | 1 cup | 6% DV (3.2g) |
| #5 Pak-Choi (Bok Choy) | per cup cooked | 5% DV (2.7g) |
| #6 Pumpkin Leaves | 1 cup | 4% DV (1.9g) |
| #7 Broccoli Raab (Rapini) | per cup raw | 3% DV (1.3g) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.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.
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