Yes, some vegetables pack solid protein, led by edamame, peas, spinach, and brassicas when portions are generous.
If you’ve wondered, are there any vegetables high in protein?, the short answer is yes—though the winners don’t always look like classic salad greens. Edamame tops the chart, peas pull their weight, and sturdy greens like kale and broccoli add steady grams across a plate. This guide shows real numbers, serving sizes that matter, and easy ways to build protein-forward vegetable meals without relying on meat.
Are There Any Vegetables High In Protein? Real Portions That Count
Protein density varies by water content, maturity, and cooking method. Per 100 grams, edamame sits near the top, peas land in the middle, and leafy greens trail but make up ground when cooked (since they shrink in volume and you eat more by weight). To help you scan fast, here’s a compact table with common vegetables and realistic serving ideas.
| Vegetable | Protein (per 100 g) | Typical Serving & Protein |
|---|---|---|
| Edamame (cooked) | ~11.9 g | 1 cup (155 g) ≈ ~18–19 g |
| Green Peas (cooked) | ~5.4 g | 1 cup (160 g) ≈ ~8–9 g |
| Spinach (raw) | ~2.9 g | 3 cups (85–90 g) ≈ ~2.5–2.7 g |
| Spinach (cooked) | ~3.0 g* | 1 cup cooked (180 g) ≈ ~5–6 g |
| Broccoli (raw) | ~2.8 g | 1 cup florets (90 g) ≈ ~2.5 g |
| Brussels Sprouts (raw) | ~3.4 g | 1 cup (88–90 g) ≈ ~3 g |
| Kale (raw) | ~2.9–3.3 g | 2 cups chopped (130 g) ≈ ~4 g |
| Asparagus (raw) | ~2.9 g | 8 spears (120 g) ≈ ~3–4 g |
| Artichoke (cooked hearts) | ~3.3 g | 1 medium (120–130 g) ≈ ~4 g |
*Cooked spinach often lands near ~3 g per 100 g by database rounding; a cup of cooked spinach weighs much more than a cup of raw, so the cup measure carries more total protein.
Vegetables High In Protein: Smart Ways To Eat More
To move from grams on a chart to a plate that satisfies, build meals around a protein anchor and stack sides that boost the total. Pair a bowl of edamame with a pea-heavy stir-fry. Load a pasta bowl with kale and broccoli, then sprinkle toasted seeds. Blend spinach into a thick soup, not just a dainty handful in a salad.
Pick A Protein Anchor
The anchor is the item that contributes the largest chunk. For vegetables, edamame is the go-to because 100 g already delivers near 12 g. Green peas slot in nicely for mixed dishes. Roasted Brussels sprouts and broccoli add steady background grams that add up across the tray.
Use Cooking To Your Advantage
Leafy items shrink when heated, so you can eat a larger cooked portion without feeling like you’re chewing forever. That means more total protein by weight. A cup of cooked spinach weighs roughly double a typical raw salad serving, so the protein total climbs even if the per-100 g number looks similar.
Blend, Mash, And Fold
Puree peas into a pesto, fold chopped spinach into scrambled eggs or tofu, and mash edamame with lemon and herbs for a spread. These moves tuck more vegetable protein into each bite.
What Counts As A “Vegetable” Here?
Botanically, edamame is a soybean, so it sits in the legume family. On a plate, it’s often served like a vegetable side. Nutrition guides frequently place soy foods among plant protein choices and encourage a mix of colorful produce across the day. See Harvard’s overview of vegetables and fruits and its primer on protein for context on patterns that lean on plants.
Reading The Labels And Databases
Numbers in tables come from nutrient databases that compile lab analyses and verified sources. For day-to-day planning, the ballpark figures matter more than tiny differences between entries. If you want a reference entry for a single food, databases like MyFoodData pull from official sources and present clear serving weights. See their pages for edamame and for cooked green peas if you like to double-check grams per 100 g and per cup.
How To Build A High-Protein Vegetable Plate
Use this simple template at lunch or dinner. It works with stir-fries, bowls, pasta, tacos, and sheet-pan dinners.
Step 1: Choose The Anchor
Pick one anchor from edamame or peas. If you pick edamame, start with at least 1 cup cooked for ~18–19 g. If you pick peas, aim for a heaping cup for ~9 g.
Step 2: Add Two Supporters
Roasted broccoli and Brussels sprouts bring another ~5–6 g combined in typical tray portions. Kale, asparagus, and artichoke hearts are easy swaps.
Step 3: Finish With Texture
Top with toasted pumpkin seeds or hemp seeds for crunch and extra protein. A dollop of hummus, a spoon of tahini, or a crumble of firm tofu can nudge the total up without changing the dish much.
Quick Math: Portion Examples That Hit 20–30 Grams
Edamame Bowl
1 cup cooked edamame (~18–19 g) + 1 cup roasted broccoli (~2.5 g) + 1 cup shredded kale (~2–3 g) = roughly 23–25 g before toppings.
Pea-Loaded Pasta
1 cup cooked green peas (~8–9 g) + 2 cups roasted Brussels sprouts and broccoli (~5–6 g) + a spoon of hemp seeds (~3 g per tablespoon) lands close to 17–18 g; add another half cup of peas or a side of edamame to clear 20 g.
Taste First: Easy Ways To Cook Protein-Dense Veggies
Edamame, Three Ways
- Boil-and-Toss: Cook in salted water, drain, and toss with chili-garlic oil and lime.
- Sheet-Pan: Roast shelled edamame with broccoli florets, finish with sesame seeds.
- Spread: Mash warm edamame with lemon, miso, and herbs; spread on toast or wrap.
Peas That Don’t Taste Like A Side
- Green Pesto: Blend peas, basil, lemon, and walnuts; thin with pasta water.
- Creamy Soup: Sweat onion, add peas and stock, simmer, blend; swirl in yogurt or pureed tofu.
- Quick Sauté: Butter or olive oil, garlic, peas, and a squeeze of lemon.
Greens With Backbone
- Kale Skillet: Sauté with olive oil and garlic; finish with lemon and grated cheese or nutritional yeast.
- Spinach Power: Wilt into eggs, tofu scrambles, or dal; blend into smoothies in larger amounts for a thicker sip.
Protein Quality And Pairings
Soy foods like edamame carry all nine indispensable amino acids in useful amounts. Peas, broccoli, and leafy greens contribute across the board and round out a plate with fiber, potassium, folate, and a stack of phytonutrients. Mix vegetables with legumes, grains, nuts, or seeds across the day to keep amino acid intake balanced without overthinking it.
Second Look: How Veggie Protein Compares To Other Plant Foods
Curious how veggie grams stack next to beans, tofu, and grains? Here’s a compact view. Use it to plan sides and toppings that push your meal into your target range.
| Food | Protein (per 100 g) | Notes |
|---|---|---|
| Edamame (cooked) | ~11.9 g | Vegetable-style legume; easy snack or side. |
| Tofu (firm) | ~8 g | Neutral taste; takes on sauces and spices. |
| Tempeh | ~19 g | Fermented soy; nutty bite; great pan-seared. |
| Lentils (cooked) | ~9 g | Soups, dals, salads; pantry-friendly. |
| Chickpeas (cooked) | ~8.9 g | Roast for crunch; mash into hummus. |
| Quinoa (cooked) | ~4.4 g | Pairs well with pea pesto or broccoli. |
| Pumpkin Seeds | ~30 g | Small spoon lifts a bowl’s total fast. |
Answers To Common Mix-Ups
“Do Greens ‘Not Count’ Because The Per-100 g Is Low?”
They count. A cooked cup of spinach weighs a lot more than a raw handful, so the total protein in a serving climbs. The trick is eating the cooked volume that fits the meal.
“Is Soy A Vegetable Or A Legume?”
In the kitchen, edamame is served like a vegetable side and often grouped with produce on menus. In plant protein planning, it sits with legumes. Either way, it’s a handy anchor when the goal is more protein from plants.
“How Do I Hit A Daily Target?”
Spread protein across meals. A day might look like: breakfast greens omelet or tofu scramble; lunch bowl with edamame and broccoli; dinner pasta with peas and kale; snacks with hummus or seeds. That pattern stacks grams without feeling forced.
Safe Bets Backed By Data
When someone asks, are there any vegetables high in protein?, the most reliable picks are edamame and peas, with broccoli, Brussels sprouts, kale, spinach, asparagus, and artichoke rounding out a plate. The numbers above trace back to nutrient databases used by dietitians and researchers, with plain-English summaries available through sources like MyFoodData. Broader eating patterns that lean on plants also show benefits in large cohort research from academic groups such as Harvard’s nutrition teams. Link to their guidance on protein if you want a deeper dive into daily planning, portions, and meal ideas.
Build Your Plate Tonight
Start with one anchor (edamame or peas), add two supporters (broccoli, Brussels sprouts, kale, or spinach), then finish with texture (seeds or tofu). Season boldly. That single move turns a side-heavy plate into a satisfying meal backed by real numbers—no guesswork needed.