27 Vegetables Highest in Protein

27 Vegetables Highest in Protein

Everything in life needs protein to live, and vegetables can be a great source of protein. Below is a list of 27 vegetables ranked by their protein to calorie ratio. For more see the extended list of protein rich vegetables, and the list of vegetables ranked by their protein percentage. For more vegetarian sources of protein see the articles on high protein foods, beans and legumes highest in protein, and grains with the highest protein to carbohydrate ratio. If you are concerned about amino acids, use the complete protein calculator.

#1: Sprouted Beans, Peas & Lentils (Soybean Sprouts)
Protein in 100gPer 1/2 cup (35g)Protein to Calorie Ratio
13.1g4.6g1g protein per 9.3 calories
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#2: Lima Beans (Cooked)
Protein in 100gPer cup (170g)Protein to Calorie Ratio
6.8g11.6g1g protein per 18.1 calories
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#3: Peas (Green)
Protein in 100gPer cup (145g)Protein to Calorie Ratio
5.4g7.9g1g protein per 15 calories
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#4: Succotash (Corn And Limas, cooked)
Protein in 100gPer cup (192g)Protein to Calorie Ratio
5.1g9.7g1g protein per 22.5 calories
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#5: Kale
Protein in 100gPer cup (16g)Protein to Calorie Ratio
4.3g0.7g1g protein per 11.4 calories
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#6: Broccoli Raab (Cime di Rapa, cooked)
Protein in 100gPer serving (85g)Protein to Calorie Ratio
3.8g3.3g1g protein per 8.7 calories
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#7: Mushrooms (White, cooked)
Protein in 100gPer cup, sliced (108g)Protein to Calorie Ratio
3.6g3.9g1g protein per 7.2 calories
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#8: Mange Tout (Edible-Podded Peas, cooked)
Protein in 100gPer cup (160g)Protein to Calorie Ratio
3.5g5.6g1g protein per 14.9 calories
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#9: Sweet Corn (Yellow)
Protein in 100gPer cup (145g)Protein to Calorie Ratio
3.3g4.7g1g protein per 26 calories
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#10: Artichokes (Globe or French)
Protein in 100gPer artichoke (128g)Protein to Calorie Ratio
3.3g4.2g1g protein per 14.2 calories
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#11: Spinach (Cooked)
Protein in 100gPer cup (180g)Protein to Calorie Ratio
3g5.3g1g protein per 7.7 calories
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#12: Collard Greens
Protein in 100gPer cup (36g)Protein to Calorie Ratio
3g1.1g1g protein per 10.7 calories
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#13: Parsley
Protein in 100gPer tablespoon (4g)Protein to Calorie Ratio
3g0.1g1g protein per 12 calories
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#14: Mustard Greens
Protein in 100gPer cup (56g)Protein to Calorie Ratio
2.9g1.6g1g protein per 9.3 calories
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#15: Broccoli
Protein in 100g1 cup chopped (91g)Protein to Calorie Ratio
2.8g2.6g1g protein per 12.1 calories
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#16: Baby Zucchini (Courgettes)
Protein in 100gPer zucchini (16g)Protein to Calorie Ratio
2.7g0.4g1g protein per 7.8 calories
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#17: Garden Cress
Protein in 100gPer cup (50g)Protein to Calorie Ratio
2.6g1.3g1g protein per 12.3 calories
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#18: Beet Greens (Cooked)
Protein in 100gPer cup (144g)Protein to Calorie Ratio
2.6g3.7g1g protein per 10.4 calories
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#19: Arugula (Rocket)
Protein in 100gPer 1/2 cup (10g)Protein to Calorie Ratio
2.6g0.3g1g protein per 9.6 calories
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#20: Brussels Sprouts (Cooked)
Protein in 100gPer 1/2 cup (78g)Protein to Calorie Ratio
2.6g2g1g protein per 13.8 calories
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#21: Bamboo Shoots
Protein in 100gPer cup (151g)Protein to Calorie Ratio
2.6g3.9g1g protein per 10.4 calories
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#22: Squash (Hubbard, cooked)
Protein in 100gPer cup, cubes (205g)Protein to Calorie Ratio
2.5g5.1g1g protein per 20 calories
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#23: Asparagus (Cooked)
Protein in 100gPer 1/2 cup (90g)Protein to Calorie Ratio
2.4g2.2g1g protein per 9.2 calories
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#24: Sugar Snap Peas (Green, cooked)
Protein in 100gPer cup, pieces (116g)Protein to Calorie Ratio
2.3g2.7g1g protein per 17 calories
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#25: Watercress
Protein in 100gPer cup (34g)Protein to Calorie Ratio
2.3g0.8g1g protein per 4.8 calories
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#26: Cauliflower
Protein in 100g1 cup chopped (107g)Protein to Calorie Ratio
1.9g2.1g1g protein per 13.2 calories
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#27: Pak-Choi (Chinese Cabbage, cooked)
Protein in 100gPer cup (170g)Protein to Calorie Ratio
1.6g2.7g1g protein per 7.5 calories
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Extended list of Protein Rich Vegetables
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Protein Rich Vegetables Ranked by Percent Protein Content
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Author Info


Daisy Whitbread BSc (Hons) MSc DipION is a fully qualified nutritionist also trained in nutritional therapy. After her undergraduate degree in Anatomy and Physiology, she studied a Masters degree in Nutrition at King's College, London. She then studied Nutritional Therapy for three years at The Institute of Optimum Nutrition. Read more...