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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.
High Protein Vegetables List
1
Lima Beans
- 23% DV (11.6g) protein
per cup cooked (170g) - 14% DV (6.8g)
per 100 grams (3.5 oz) - Nutrition Facts for Cooked Lima Beans
2
Soybean Sprouts
- 18% DV (9.2g) protein
1 cup (70g) - 26% DV (13.1g)
per 100 grams (3.5 oz) - Nutrition Facts for Soybean Sprouts
3
Green Peas
- 17% DV (8.6g) protein
1 cup (160g) - 11% DV (5.4g)
per 100 grams (3.5 oz) - Nutrition Facts for Green Peas (Cooked)
4
Spinach
- 11% DV (5.3g) protein
per cup cooked (180g) - 6% DV (3g)
per 100 grams (3.5 oz) - Nutrition Facts for Cooked Spinach
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
- 9% DV (4.7g) protein
per cup cooked (145g) - 7% DV (3.3g)
per 100 grams (3.5 oz) - Nutrition Facts for Yellow Corn Sweet
6
Asparagus
- 9% DV (4.3g) protein
per cup cooked (180g) - 5% DV (2.4g)
per 100 grams (3.5 oz) - Nutrition Facts for Asparagus (Cooked)
7
Artichokes (Globe or French)
- 8% DV (4.2g) protein
in a medium artichoke (128g) - 7% DV (3.3g)
per 100 grams (3.5 oz) - Nutrition Facts for Artichokes (Globe Or French)
8
Brussels Sprouts
- 8% DV (4g) protein
per cup cooked (156g) - 5% DV (2.6g)
per 100 grams (3.5 oz) - Nutrition Facts for Brussels Sprouts (Cooked)
9
Mushrooms (Button)
- 8% DV (3.9g) protein
1 cup (108g) - 7% DV (3.6g)
per 100 grams (3.5 oz) - Nutrition Facts for White Button Mushrooms (Stir-fried)
Other mushrooms high in protein (%DV per cup cooked)
Portabella (8%), Shiitake (7%), Oyster (6%), Morel (4%), Crimini (4%), and Enoki (3%).
10
Broccoli
- 7% DV (3.7g) protein
per cup cooked (156g) - 5% DV (2.4g)
per 100 grams (3.5 oz) - Nutrition Facts for Broccoli (Cooked)
See All 200 Vegetables High in Protein
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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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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
- 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.