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
  • 22% DV (11.1g) per 200 calorie serving
  • 14% DV (6.8g) per 100 grams (3.5 oz)
Soybean Sprouts 2 Soybean Sprouts
  • 18% DV (9.2g) protein 1 cup
  • 43% DV (21.5g) per 200 calorie serving
  • 26% DV (13.1g) per 100 grams (3.5 oz)
Green Peas 3 Green Peas
  • 17% DV (8.6g) protein 1 cup
  • 26% DV (12.8g) per 200 calorie serving
  • 11% DV (5.4g) per 100 grams (3.5 oz)
A Bowl of Spinach 4 Spinach
  • 11% DV (5.3g) protein per cup cooked
  • 52% DV (25.8g) per 200 calorie serving
  • 6% DV (3g) per 100 grams (3.5 oz)

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
  • 15% DV (7.6g) per 200 calorie serving
  • 7% DV (3.3g) per 100 grams (3.5 oz)
Asparagus 6 Asparagus
  • 9% DV (4.3g) protein per cup cooked
  • 44% DV (21.8g) per 200 calorie serving
  • 5% DV (2.4g) per 100 grams (3.5 oz)
Artichokes 7 Artichokes (Globe or French)
  • 8% DV (4.2g) protein in a medium artichoke
  • 28% DV (13.9g) per 200 calorie serving
  • 7% DV (3.3g) per 100 grams (3.5 oz)
Brussels Sprouts 8 Brussels Sprouts
  • 8% DV (4g) protein per cup cooked
  • 28% DV (14.2g) per 200 calorie serving
  • 5% DV (2.6g) per 100 grams (3.5 oz)
Mushrooms 9 Mushrooms (Button)
  • 8% DV (3.9g) protein 1 cup
  • 55% DV (27.5g) per 200 calorie serving
  • 7% DV (3.6g) per 100 grams (3.5 oz)

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
  • 27% DV (13.6g) per 200 calorie serving
  • 5% DV (2.4g) per 100 grams (3.5 oz)
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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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Data Sources and References

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