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.

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List of High Protein Vegetables

1. Lima Beans
1 cup (170g) 200 calories (163g) 100g
23% DV (11.6g) 22% DV (11.1g) 14% DV (6.8g)
2. Soybean Sprouts
1 cup (70g) 200 calories (164g) 100g
18% DV (9.2g) 43% DV (21.5g) 26% DV (13.1g)
3. Green Peas
1 cup (160g) 200 calories (238g) 100g
17% DV (8.6g) 26% DV (12.8g) 11% DV (5.4g)
4. Spinach (Cooked)
1 cup (180g) 200 calories (870g) 100g
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%).
See more health benefits of Spinach.

Complete Nutrition Facts.
5. Sweet Corn
1 cup (145g) 200 calories (233g) 100g
9% DV (4.7g) 15% DV (7.6g) 7% DV (3.3g)
6. Asparagus
1 cup (180g) 200 calories (909g) 100g
9% DV (4.3g) 44% DV (21.8g) 5% DV (2.4g)
7. Artichokes
1 medium (128g) 200 calories (426g) 100g
8% DV (4.2g) 28% DV (13.9g) 7% DV (3.3g)
8. Brussels Sprouts
1 cup (156g) 200 calories (556g) 100g
8% DV (4g) 28% DV (14.2g) 5% DV (2.6g)
9. Mushrooms (Button)
1 cup (108g) 200 calories (769g) 100g
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%).

Complete Nutrition Facts.
10. Broccoli
1 cup chopped (156g) 200 calories (571g) 100g
7% DV (3.7g) 27% DV (13.6g) 5% DV (2.4g)


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Even More Protein Rich Vegetables

#1 Hubbard Squash10% DV (5.1g) in 1 cup (205g)20% DV (9.9g) in 200 calories (400g)
#2 Dried Seaweed (Spirulina)8% DV (4g) in 1 tblsp (7g)79% DV (39.6g) in 200 calories (69g)
#3 Bamboo Shoots8% DV (3.9g) in 1 cup (151g)39% DV (19.3g) in 200 calories (741g)
#4 Jute Potherb6% DV (3.2g) in 1 cup (87g)40% DV (19.9g) in 200 calories (541g)
#5 Chinese Cabbage (Bok Choy)5% DV (2.7g) in 1 cup shredded (170g)52% DV (26g) in 200 calories (1667g)
#6 Pumpkin Leaves4% DV (1.9g) in 1 cup (71g)52% DV (25.9g) in 200 calories (952g)
#7 Broccoli Raab (Rapini)3% DV (1.3g) in 1 cup (40g)58% DV (28.8g) in 200 calories (909g)


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Data Sources and References

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