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Vegetables Highest in Protein


Everything in life needs protein to live, and vegetables can be a great source of protein. Below is a ranking of 34 vegetables highest in protein. The servings size for comparison is 100 grams which can be anywhere from half a cup to two cups depending on the weight and water content of the vegetables. The range of protein provided is between 3 - 14 grams per 100 gram serving.
#1 Sun-Dried Tomatoes 258 calories Protein: 14% Carb: 56% Fat: 2% Other (water): 28%
#2 Soybean Sprouts 125 calories Protein: 13% Carb: 9% Fat: 7% Other (water): 71%
#3 Winged Beans 148 calories Protein: 12% Carb: 28% Fat: 1% Other (water): 59%
#4 Lentil Sprouts 106 calories Protein: 9% Carb: 22% Fat: 0% Other (water): 69%
#5 Baby Lima Beans 132 calories Protein: 8% Carb: 25% Fat: 0% Other (water): 67%
#6 Garlic 149 calories Protein: 6% Carb: 33% Fat: 0% Other (water): 61%
#7 Dried Seaweed(Sushi Nori) 306 calories Protein: 6% Carb: 81% Fat: 0% Other (water): 13%
#8 Grape Leaves 93 calories Protein: 6% Carb: 17% Fat: 1% Other (water): 76%
#9 Green Peas 77 calories Protein: 5% Carb: 14% Fat: 0% Other (water): 81%
#10 Succotash(Corn And Limas) 115 calories Protein: 5% Carb: 24% Fat: 1% Other (water): 70%
#11 Wasabi Root 109 calories Protein: 5% Carb: 24% Fat: 0% Other (water): 71%
#12 Portabella Mushrooms 35 calories Protein: 4% Carb: 5% Fat: 0% Other (water): 91%
#13 Spinach 34 calories Protein: 4% Carb: 5% Fat: 1% Other (water): 90%
#14 Alfalfa Sprouts 23 calories Protein: 4% Carb: 2% Fat: 1% Other (water): 93%
#15 Peas And Onions 70 calories Protein: 4% Carb: 14% Fat: 0% Other (water): 82%
#16 White Mushrooms 44 calories Protein: 4% Carb: 6% Fat: 0% Other (water): 90%
#17 Broccoli Raab 33 calories Protein: 4% Carb: 3% Fat: 0% Other (water): 93%
#18 Straw Mushrooms 32 calories Protein: 4% Carb: 5% Fat: 0% Other (water): 91%
#19 Brussels Sprouts 41 calories Protein: 4% Carb: 8% Fat: 0% Other (water): 88%
#20 Balsam-Pear (Bitter Gourd) 34 calories Protein: 4% Carb: 7% Fat: 0% Other (water): 89%
#21 Podded Peas 52 calories Protein: 4% Carb: 9% Fat: 0% Other (water): 87%
#22 Shiitake Mushrooms 48 calories Protein: 3% Carb: 8% Fat: 0% Other (water): 89%
#23 Peas And Carrots 53 calories Protein: 3% Carb: 11% Fat: 0% Other (water): 86%
#24 Turnip Greens 29 calories Protein: 3% Carb: 5% Fat: 0% Other (water): 92%
#25 Sweet Corn 108 calories Protein: 3% Carb: 25% Fat: 1% Other (water): 71%
#26 Oyster Mushrooms 43 calories Protein: 3% Carb: 6% Fat: 0% Other (water): 91%
#27 Kale 50 calories Protein: 3% Carb: 10% Fat: 0% Other (water): 87%
#28 Artichokes (Globe Or French) 47 calories Protein: 3% Carb: 11% Fat: 0% Other (water): 86%
#29 Chives 30 calories Protein: 3% Carb: 4% Fat: 1% Other (water): 92%
#30 Asparagus 24 calories Protein: 3% Carb: 4% Fat: 0% Other (water): 93%
#31 Broccoli 28 calories Protein: 3% Carb: 5% Fat: 0% Other (water): 92%
#32 Cauliflower 32 calories Protein: 3% Carb: 6% Fat: 0% Other (water): 91%
#33 Collards 36 calories Protein: 3% Carb: 7% Fat: 0% Other (water): 90%
#34 Parsley 36 calories Protein: 3% Carb: 6% Fat: 1% Other (water): 90%
For more suggestions try the nutrient ranking tool.


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Comments.
Name:Denise
Location:United States
Subject:Giving percentages is of little help
This chart would have been grand if it showed us in GRAMS not percentages.
Posted on 2012-11-18 19:18:05
Name:HealthAliciousNess
Subject:RE: Giving percentages is of little help
Hi Denise, thanks for your comment. The percentages shown are based on 100 gram servings. That means that when an item listed here contains 14% protein, it also contains 14 grams of protein per 100 gram serving. So basically, the percentage and amount of grams are interchangeable for each item listed. Hope that makes sense.
Posted on 2012-11-18 21:40:55
Name:Zain
Location:Canada
Subject:Diet rich in Protein low in Carbs
I am 44, recently diagnosed with Type II diabetes and hyperlipidemia. I am looking for a diet that should be high in protein and low in carb and fats. Thanks!
Posted on 2012-11-22 12:09:45
Name:HealthAliciousNess
Subject:RE: Diet rich in Protein low in Carbs
Hi Zain, thanks for your question. In addition to high protein foods low in carbs, consider eating more fiber rich foods, and cholesterol lowering foods. Here are lists of foods high in sugar, and foods high in carbs to avoid. It is probably best not to aim so much for eating high protein, but instead to eat foods that are heart healthy (like the cholesterol lowering foods), and low in sugar (like lots of vegetables).
Posted on 2012-11-22 20:58:20
Name:Katrina
Location:USA
Subject:Why by weight and not calories?
Sure, to try and make comparisons between foods would have to use a standard measure, but why choose weight? Why not calories? I would much rather know what percent of the calories in a given food come from protein. It would also give you a much more informative comparison. If you kept the first 256 calories for sun dried tomatoes which give you 14g protein and compared it to 256 calories of soybeans, the soybeans would give you almost 27g protein. That is a significant difference. People interested in the protein content are looking for a higher protein to carb ratio. Comparing foods by calorie would do that better. Also, 100g of sun dried tomatoes is 2 cups. 100 grams of garlic is over 33 cloves. Who is going to eat that in one sitting? Especially for a scant 6g protein.
Posted on 2013-04-22 01:15:07
Name:HealthAliciousNess
Subject:Why by weight and not calories?
Hi Katrina, thanks for your comments and suggestions. The best would be to list high protein foods by calories and then to have another list by density (weight). This is how the current high protein foods article is listed. Eventually all articles on this site will be this way, so please check back! Thanks.
Posted on 2013-04-23 03:40:10

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Comments.
Name:Denise
Location:United States
Subject:Giving percentages is of little help
This chart would have been grand if it showed us in GRAMS not percentages.
Posted on 2012-11-18 19:18:05
Name:HealthAliciousNess
Subject:RE: Giving percentages is of little help
Hi Denise, thanks for your comment. The percentages shown are based on 100 gram servings. That means that when an item listed here contains 14% protein, it also contains 14 grams of protein per 100 gram serving. So basically, the percentage and amount of grams are interchangeable for each item listed. Hope that makes sense.
Posted on 2012-11-18 21:40:55
Name:Zain
Location:Canada
Subject:Diet rich in Protein low in Carbs
I am 44, recently diagnosed with Type II diabetes and hyperlipidemia. I am looking for a diet that should be high in protein and low in carb and fats. Thanks!
Posted on 2012-11-22 12:09:45
Name:HealthAliciousNess
Subject:RE: Diet rich in Protein low in Carbs
Hi Zain, thanks for your question. In addition to high protein foods low in carbs, consider eating more fiber rich foods, and cholesterol lowering foods. Here are lists of foods high in sugar, and foods high in carbs to avoid. It is probably best not to aim so much for eating high protein, but instead to eat foods that are heart healthy (like the cholesterol lowering foods), and low in sugar (like lots of vegetables).
Posted on 2012-11-22 20:58:20
Name:Katrina
Location:USA
Subject:Why by weight and not calories?
Sure, to try and make comparisons between foods would have to use a standard measure, but why choose weight? Why not calories? I would much rather know what percent of the calories in a given food come from protein. It would also give you a much more informative comparison. If you kept the first 256 calories for sun dried tomatoes which give you 14g protein and compared it to 256 calories of soybeans, the soybeans would give you almost 27g protein. That is a significant difference. People interested in the protein content are looking for a higher protein to carb ratio. Comparing foods by calorie would do that better. Also, 100g of sun dried tomatoes is 2 cups. 100 grams of garlic is over 33 cloves. Who is going to eat that in one sitting? Especially for a scant 6g protein.
Posted on 2013-04-22 01:15:07
Name:HealthAliciousNess
Subject:Why by weight and not calories?
Hi Katrina, thanks for your comments and suggestions. The best would be to list high protein foods by calories and then to have another list by density (weight). This is how the current high protein foods article is listed. Eventually all articles on this site will be this way, so please check back! Thanks.
Posted on 2013-04-23 03:40:10

Post a comment.
Name:          
Location:       
Email:(Optional)
Subject:         

Spam Prevention *(REQUIRED):
Enter the last three letters of this sentence.

References

    • USDA National Nutrient Database for Standard Reference, Release 20.