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

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) |
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
MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...