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Protein is a critical nutrient for maintaining muscle mass, supporting metabolic processes, and fueling our daily lives. While many turn to animal products or legumes for protein, vegetables can also provide a surprising amount of this essential macronutrient. Not only are they versatile and delicious, but they also come packed with vitamins, minerals, and fiber. Let’s explore the top 10 high-protein vegetables, ranked from highest to lowest protein content, and talk about why they deserve a spot on your plate.
As a bonus, I have included ten additional vegetables to extend this list to twenty, but the second set of vegetables contains quite low amounts of proteins. I am only including them in case you were curious to know more.
1. Edamame (Young Soybeans)
Edamame leads this group with an impressive 18 grams of protein per cup (cooked). This vibrant green vegetable is a staple in East Asian cuisines, often served as an appetizer or snack. Edamame is enjoyed boiled or steamed, lightly salted, and sometimes sprinkled with chili powder or garlic. Beyond its protein content, edamame is rich in essential amino acids, fiber, and folate, making it a great option for muscle repair and heart health.
2. Lentil Sprouts
Lentil sprouts provide around 7 grams of protein per cup (raw). These crunchy, mildly nutty sprouts are a powerhouse of nutrients and are commonly used in salads, wraps, and stir-fries. Lentils are soaked, sprouted, and eaten raw or lightly cooked, preserving their nutrient density. Sprouted lentils are particularly popular in Indian and Mediterranean cuisines and are valued for their high fiber, vitamin C, and iron content, alongside their protein.
3. Spinach
Spinach offers approximately 5 grams of protein per cooked cup. Known for its role in promoting muscle strength, spinach is a leafy green beloved worldwide. It’s used in a variety of dishes, from sautés and omelets to smoothies and soups. Spinach is also a rich source of iron, calcium, and antioxidants, making it a nutrient-dense addition to any meal. Check out my two spinach recipes: Creamed spinach and sauteed spinach with butter and onions. Both are super tasty recipes that are very easy to put together.
4. Kale
Kale contains about 4 grams of protein per cooked cup. This leafy green has become a superstar in health-conscious circles due to its high nutrient content and versatility. Kale chips, salads, and sautés are just a few ways to enjoy this vegetable. Rich in vitamin K, vitamin C, and beta-carotene, kale supports immune health and skin vitality, in addition to its protein contribution. I’m personally a big kale eater and here are the amazing recipes I make very frequently: Sauteed kale with eggplant and carrots, plain sauteed kale, and one-pot kale and beef for those who don’t mind adding a bit of oomph to the kale.
5. Broccoli
Broccoli delivers 4 grams of protein per cooked cup and is a favorite in cuisines worldwide, from Italian pasta dishes to Chinese stir-fries. Its crunchy texture and mild flavor make it a versatile ingredient in roasted, steamed, or sautéed dishes. Broccoli is also high in vitamin C, fiber, and cancer-fighting compounds called glucosinolates, making it a nutritional powerhouse. Here are some wonderful ways to incorporate broccoli into your meals. Try this broccoli with pasta, or this broccoli with potatoes.
6. Brussels Sprouts
Brussels sprouts offer about 4 grams of protein per cooked cup. These mini cabbages are often roasted or steamed and tossed with balsamic glaze or garlic butter for a flavorful side dish. Popular in European and American cuisines, Brussels sprouts are rich in fiber, vitamin K, and antioxidants, which support gut health and inflammation reduction. Here’s my recipe for crispy and crunchy oven-roasted Brussels sprouts.
7. Asparagus
Asparagus provides 4 grams of protein per cooked cup. This elegant vegetable is prized in European and North American cuisines, often grilled or roasted and served alongside fish or poultry. Its slightly nutty flavor pairs well with lemon, parmesan, or hollandaise sauce. Asparagus is also a good source of folate and vitamins A, C, and K, supporting overall well-being. Include as a side with some salmon!
8. Artichokes
Artichokes contain around 4 grams of protein per cooked medium artichoke. This Mediterranean delicacy is known for its unique texture and earthy flavor. Artichokes are typically boiled or steamed and served with dips like aioli or melted butter. High in antioxidants, fiber, and magnesium, artichokes support heart health and digestion while contributing to your protein intake.
9. Peas
Peas, also known as green peas, boast 4 grams of protein per cooked cup. These sweet, starchy vegetables are a staple in global cuisines, from Indian curries to British shepherd’s pie. Peas are incredibly versatile and can be added to soups, casseroles, or salads. They’re also rich in vitamins A, C, and K, as well as iron and phosphorus, providing balanced nutrition. Check out how I add green peas to a minced beef stew or to a one-pot rice and sausage dish.
10. Corn
Corn offers 3.5 grams of protein per cooked cup. A global favorite, corn is enjoyed grilled, boiled, or roasted, often with a sprinkle of salt, butter, or spices. Corn is a good source of fiber, B vitamins, and antioxidants like lutein, which supports eye health. It’s a satisfying, protein-rich addition to soups, salads, or side dishes.
Bonus list of vegetables with notable protein content
11. Green Beans
Green beans contain about 2.4 grams of protein per cooked cup. Popular in casseroles, sautés, and as a steamed side dish, green beans are enjoyed globally for their mild flavor and crunchy texture. They’re also high in fiber, vitamin C, and potassium, making them a well-rounded addition to meals.
12. Cauliflower
Cauliflower provides around 2 grams of protein per cooked cup. This versatile vegetable can be roasted, mashed, or even turned into cauliflower rice or pizza crusts. Rich in vitamin C and low in calories, cauliflower is a favorite among those seeking low-carb and nutrient-packed options.
13. Sweet Potatoes
Sweet potatoes offer 2 grams of protein per cooked cup. While better known for their carbohydrate content, sweet potatoes are a nutritious vegetable with protein, fiber, and beta-carotene. They’re enjoyed roasted, mashed, or as fries, making them a comforting and healthful addition to meals. Here’s how to quickly and perfectly roast sweet potatoes in the microwave.
14. Mushrooms
Mushrooms contain around 2 grams of protein per cooked cup. Their meaty texture and umami flavor make them a popular meat substitute in dishes like burgers, stews, and stir-fries. Mushrooms are also rich in B vitamins and antioxidants, supporting overall health.
15. Zucchini
Zucchini provides about 1.5 grams of protein per cooked cup. This summer squash is incredibly versatile, used in sautés and baked goods, and even spiralized into “zoodles.” It’s low in calories and high in vitamins like C and potassium. Try my buttery sauteed zucchini with salmon bites or this one-pot zucchini, potatoes, and smoked sausage for an ultimate treat!
16. Beets
Beets offer 1.7 grams of protein per cooked cup. Known for their earthy flavor and vibrant color, beets are enjoyed roasted, pickled, or blended into smoothies. They’re high in folate, manganese, and nitrates, which can support blood pressure regulation.
17. Carrots
Carrots provide about 1.2 grams of protein per cooked cup. These root vegetables are a staple in soups, stews, and salads and can be enjoyed raw as a crunchy snack. I am a carrot lover and I tend to overuse them in a lot of my dishes. I just can’t help it. Carrots are rich in beta-carotene, which supports eye health (yes, my eyesight is REALLY good).
18. Cabbage
Cabbage contains about 1 gram of protein per cooked cup. A staple in many cuisines, cabbage is often used in slaws, stir-fries, and soups. It’s also high in vitamin K and antioxidants, supporting inflammation reduction and bone health. I think you will love my recipe for sauteed cabbage with carrots and bell peppers because its flavor simply pops.
19. Eggplant
Eggplant offers about 1 gram of protein per cooked cup. Its spongy texture absorbs flavors well, making it ideal for dishes like ratatouille, baba ghanoush, or grilled slices. Eggplant is rich in fiber and antioxidants, supporting heart health. I like to boil and mash the eggplant to add to toddler food like rice dishes, and I also cook it with kale and the result is amazingly delicious kale!
20. Bell Peppers
Bell peppers contain about 1 gram of protein per cooked cup. These colorful vegetables are enjoyed raw, roasted, or stuffed with grains and legumes. They’re also high in vitamin C and antioxidants, supporting immune function and skin health. I love to use bell peppers in my stews, soups, and sautees.
Conclusion
High-protein vegetables are a valuable component of a balanced diet, offering a wealth of nutrients along with their protein content. These vegetables prove that plant-based eating can be both delicious and nutritious. Incorporate them into your meals for a healthful boost that supports your body and satisfies your taste buds.
