Top 10 Vegetables Highest in Protein

Written by Daisy Whitbread, MScN

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 Beans1 Lima Beans
1 cup200 calories100g
23% DV (11.6g)22% DV (11.1g)14% DV (6.8g)
Soybean Sprouts2 Soybean Sprouts
1 cup200 calories100g
18% DV (9.2g)43% DV (21.5g)26% DV (13.1g)
Green Peas3 Green Peas
1 cup200 calories100g
17% DV (8.6g)26% DV (12.8g)11% DV (5.4g)
A bowl of Spinach4 Spinach (Cooked)
1 cup200 calories100g
11% DV (5.3g)52% DV (25.8g)6% DV (3g)

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

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

Sweet Corn5 Sweet Corn
1 cup200 calories100g
9% DV (4.7g)15% DV (7.6g)7% DV (3.3g)
Heads of Asparagus6 Asparagus
1 cup200 calories100g
9% DV (4.3g)44% DV (21.8g)5% DV (2.4g)
Artichokes7 Artichokes
1 medium200 calories100g
8% DV (4.2g)28% DV (13.9g)7% DV (3.3g)
Brussels Sprouts8 Brussels Sprouts
1 cup200 calories100g
8% DV (4g)28% DV (14.2g)5% DV (2.6g)
Mushrooms9 Mushrooms (Button)
1 cup200 calories100g
8% DV (3.9g)55% DV (27.5g)7% DV (3.6g)

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

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

Broccoli10 Broccoli
1 cup chopped200 calories100g
7% DV (3.7g)27% DV (13.6g)5% DV (2.4g)

See 200 Vegetables High in Protein

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Vegetables High in Protein

Less Common Protein Rich Fruits

#1 Hubbard Squash10% DV (5.1g) in 1 cup20% DV (9.9g) in 200 calories
#2 Dried Seaweed (Spirulina)8% DV (4g) in 1 tblsp79% DV (39.6g) in 200 calories
#3 Bamboo Shoots8% DV (3.9g) in 1 cup39% DV (19.3g) in 200 calories
#4 Jute Potherb6% DV (3.2g) in 1 cup40% DV (19.9g) in 200 calories
#5 Chinese Cabbage (Bok Choy)5% DV (2.7g) in 1 cup52% DV (26g) in 200 calories
#6 Pumpkin Leaves4% DV (1.9g) in 1 cup52% DV (25.9g) in 200 calories
#7 Broccoli Raab (Rapini)3% DV (1.3g) in 1 cup58% DV (28.8g) in 200 calories

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Data Sources and References

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