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
Click to see complete nutrition facts.


#2: Lima Beans (Cooked)
Protein in 100gPer cup (170g)Protein to Calorie Ratio
6.8g11.6g1g protein per 18.1 calories
Click to see complete nutrition facts.


#3: Peas (Green)
Protein in 100gPer cup (145g)Protein to Calorie Ratio
5.4g7.9g1g protein per 15 calories
Click to see complete nutrition facts.


#4: Succotash (Corn And Limas, cooked)
Protein in 100gPer cup (192g)Protein to Calorie Ratio
5.1g9.7g1g protein per 22.5 calories
Click to see complete nutrition facts.


#5: Kale
Protein in 100gPer cup (16g)Protein to Calorie Ratio
4.3g0.7g1g protein per 11.4 calories
Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)


#6: Broccoli Raab (Cime di Rapa, cooked)
Protein in 100gPer serving (85g)Protein to Calorie Ratio
3.8g3.3g1g protein per 8.7 calories
Click to see complete nutrition facts.


#7: Mushrooms (White, cooked)
Protein in 100gPer cup, sliced (108g)Protein to Calorie Ratio
3.6g3.9g1g protein per 7.2 calories
Click to see complete nutrition facts.


#8: Mange Tout (Edible-Podded Peas, cooked)
Protein in 100gPer cup (160g)Protein to Calorie Ratio
3.5g5.6g1g protein per 14.9 calories
Click to see complete nutrition facts.


#9: Sweet Corn (Yellow)
Protein in 100gPer cup (145g)Protein to Calorie Ratio
3.3g4.7g1g protein per 26 calories
Click to see complete nutrition facts.


#10: Artichokes (Globe or French)
Protein in 100gPer artichoke (128g)Protein to Calorie Ratio
3.3g4.2g1g protein per 14.2 calories
Click to see complete nutrition facts.


#11: Spinach (Cooked)
Protein in 100gPer cup (180g)Protein to Calorie Ratio
3g5.3g1g protein per 7.7 calories
Click to see complete nutrition facts.


#12: Collard Greens
Protein in 100gPer cup (36g)Protein to Calorie Ratio
3g1.1g1g protein per 10.7 calories
Click to see complete nutrition facts.


#13: Parsley
Protein in 100gPer tablespoon (4g)Protein to Calorie Ratio
3g0.1g1g protein per 12 calories
Click to see complete nutrition facts.


#14: Mustard Greens
Protein in 100gPer cup (56g)Protein to Calorie Ratio
2.9g1.6g1g protein per 9.3 calories
Click to see complete nutrition facts.


#15: Broccoli
Protein in 100g1 cup chopped (91g)Protein to Calorie Ratio
2.8g2.6g1g protein per 12.1 calories
Click to see complete nutrition facts.


Advertisement (Bad ad? How to mute ads)


#16: Baby Zucchini (Courgettes)
Protein in 100gPer zucchini (16g)Protein to Calorie Ratio
2.7g0.4g1g protein per 7.8 calories
Click to see complete nutrition facts.


#17: Garden Cress
Protein in 100gPer cup (50g)Protein to Calorie Ratio
2.6g1.3g1g protein per 12.3 calories
Click to see complete nutrition facts.


#18: Beet Greens (Cooked)
Protein in 100gPer cup (144g)Protein to Calorie Ratio
2.6g3.7g1g protein per 10.4 calories
Click to see complete nutrition facts.


#19: Arugula (Rocket)
Protein in 100gPer 1/2 cup (10g)Protein to Calorie Ratio
2.6g0.3g1g protein per 9.6 calories
Click to see complete nutrition facts.


#20: Brussels Sprouts (Cooked)
Protein in 100gPer 1/2 cup (78g)Protein to Calorie Ratio
2.6g2g1g protein per 13.8 calories
Click to see complete nutrition facts.


#21: Bamboo Shoots
Protein in 100gPer cup (151g)Protein to Calorie Ratio
2.6g3.9g1g protein per 10.4 calories
Click to see complete nutrition facts.


#22: Squash (Hubbard, cooked)
Protein in 100gPer cup, cubes (205g)Protein to Calorie Ratio
2.5g5.1g1g protein per 20 calories
Click to see complete nutrition facts.


#23: Asparagus (Cooked)
Protein in 100gPer 1/2 cup (90g)Protein to Calorie Ratio
2.4g2.2g1g protein per 9.2 calories
Click to see complete nutrition facts.


#24: Sugar Snap Peas (Green, cooked)
Protein in 100gPer cup, pieces (116g)Protein to Calorie Ratio
2.3g2.7g1g protein per 17 calories
Click to see complete nutrition facts.


#25: Watercress
Protein in 100gPer cup (34g)Protein to Calorie Ratio
2.3g0.8g1g protein per 4.8 calories
Click to see complete nutrition facts.


#26: Cauliflower
Protein in 100g1 cup chopped (107g)Protein to Calorie Ratio
1.9g2.1g1g protein per 13.2 calories
Click to see complete nutrition facts.


#27: Pak-Choi (Chinese Cabbage, cooked)
Protein in 100gPer cup (170g)Protein to Calorie Ratio
1.6g2.7g1g protein per 7.5 calories
Click to see complete nutrition facts.




Advertisement (Bad ad? How to mute ads)



Spirulina 57.5g per 100 gram serving 4g per tablespoon (7 grams) 1g protein per 5 calories Click to see complete nutrition facts for Spirulina
Sun Dried Tomatoes 14.1g per 100 gram serving 7.6g per cup (54 grams) 1g protein per 18.3 calories Click to see complete nutrition facts for Sun Dried Tomatoes
Sun Dried Chili Peppers 10.6g per 100 gram serving 0.1g per chilli (1 gram) 1g protein per 30.6 calories Click to see complete nutrition facts for Sun Dried Chilli Peppers
Shiitake Mushrooms (Dried) 9.6g per 100 gram serving 1.4g per 4 mushrooms (15 grams) 1g protein per 30.8 calories Click to see complete nutrition facts for Dried Shiitake Mushrooms
Garlic 6.4g per 100 gram serving 0.6g per 3 cloves (9 grams) 1g protein per 23.3 calories Click to see complete nutrition facts for Garlic
Grape Leaves 5.6g per 100 gram serving 0.8g per cup (14 grams) 1g protein per 16.6 calories Click to see complete nutrition facts for Grape Leaves
Tomato Paste (Canned) 4.3g per 100 gram serving 2.9g per 1/4 cup (66 grams) 1g protein per 19.1 calories Click to see complete nutrition facts for Tomato Paste
Jute Potherb (Cooked) 3.7g per 100 gram serving 3.2g per cup (87 grams) 1g protein per 10 calories Click to see complete nutrition facts for Jute Potherb
Chives 3.3g per 100 gram serving 0.1g per tablespoon (3 grams) 1g protein per 9.1 calories Click to see complete nutrition facts for Chives
Green Cauliflower (Cooked) 3g per 100 gram serving 2.7g per 1/5 head (90 grams) 1g protein per 10.7 calories Click to see complete nutrition facts for Green Cauliflower
Malabar Spinach (Cooked) 3g per 100 gram serving 1.3g per cup (44 grams) 1g protein per 7.7 calories Click to see complete nutrition facts for Malabar Spinach
Salsify (Cooked) 2.7g per 100 gram serving 3.7g per cup (135 grams) 1g protein per 25.2 calories Click to see complete nutrition facts for Salsify
Pumpkin Leaves (Cooked) 2.7g per 100 gram serving 1.9g per cup (71 grams) 1g protein per 7.8 calories Click to see complete nutrition facts for Pumpkin Leaves
Shallots 2.5g per 100 gram serving 0.3g per tablespoon, chopped (10 grams) 1g protein per 28.8 calories Click to see complete nutrition facts for Shallots
Purslane 2g per 100 gram serving 0.9g per cup (43 grams) 1g protein per 10 calories Click to see complete nutrition facts for Purslane
Coriander (Cilantro) 2.1g per 100gram serving 0.1g per 1/4 cup (4g) 1g protein per 11 calories Click to see complete nutrition facts for Coriander
#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.
    • USDA National Nutrient Database for Standard Reference, Release 26.
Disqus Comments