Yes, vegetables high in protein include edamame, green peas, spinach, broccoli, Brussels sprouts, artichokes, and corn.
You came here to find out which veggies actually move the needle on protein. The short list starts with soybeans in pod (edamame) and green peas, then a pack of sturdy veg like spinach, broccoli, Brussels sprouts, artichokes, asparagus, mushrooms, and sweet corn. Below you’ll see clear numbers per 100 grams and by serving, plus easy ways to build balanced plates with them.
Vegetables High In Protein: The Clear List
Many readers ask, “Are There Any Vegetables That Are High In Protein?” Yes—especially members of the legume family that most of us also call vegetables in everyday cooking, like peas and soy. Non-legume vegetables offer smaller amounts, but they still stack up across a day when you eat full cups and mix them with grains, seeds, or dairy alternatives.
Protein In Popular Vegetables (Per 100 g And Per Cup)
This table gives at-a-glance protein numbers for cooked vegetables you’ll find in any grocery store. Values are typical ranges from established nutrient databases and can shift a bit by variety and cooking method. For deeper reference data, see the USDA FoodData Central and MyFoodData links placed below.
| Vegetable (cooked) | Protein / 100 g | Protein / 1 cup* |
|---|---|---|
| Edamame (soybeans in pod, shelled) | ~11 g | ~17 g (155 g) |
| Green Peas | ~5 g | ~8 g (160 g) |
| Lentils | ~9 g | ~18 g (198 g) |
| Lima Beans | ~6 g | ~11 g (170 g) |
| Spinach | ~3 g | ~5 g (180 g) |
| Broccoli | ~2.5–3 g | ~4 g (156 g) |
| Brussels Sprouts | ~3.4 g | ~6 g (156 g) |
| Artichoke Hearts | ~3.3 g | ~5 g (120 g) |
| Asparagus | ~2.2 g | ~4 g (180 g) |
| Sweet Corn | ~3.4 g | ~5 g (154 g) |
| Mushrooms | ~3.1 g | ~4 g (156 g) |
*Cup weights shown in parentheses reflect common cooked volumes.
Are There Any Vegetables That Are High In Protein? Detailed Answer
Yes. If you still wonder, “Are There Any Vegetables That Are High In Protein?”, start with the legume-style picks—edamame, peas, lentils, and lima beans. These bring the biggest grams per serving. Then round out your plate with non-legume veg that add steady grams across the day.
Why Veggie Protein Works So Well
Plant foods don’t just bring protein; they bring fiber, potassium, iron, and a stack of phytochemicals. That mix supports heart health and weight management when you build most meals around plants. Harvard’s Nutrition Source has a clear overview of protein needs and plant choices; see Protein – The Nutrition Source for a straight-shooting explainer.
How To Hit A Protein Target With Vegetables
Think in meals, not single foods. A bowl with a cup of lentils, a cup of broccoli, and a spoon of seeds lands close to 25–28 grams. Tacos with a cup of green peas and sliced mushrooms sit near 12–13 grams before any tofu or cheese-style add-ins. Grain bowls let you layer two cups of mixed veg to add another 8–12 grams on top of beans or tempeh.
Legumes You Cook Like Vegetables
Edamame stands out. A cup delivers around 17 grams and contains all nine amino acids your body can’t make. Green peas land near 8 grams per cup. Lentils double that when you eat a full cooked cup. These are pantry workhorses: toss into soups, blend into dips, or roast on a sheet pan with spices.
Everyday Veg That Quietly Add Up
Spinach, broccoli, Brussels sprouts, and asparagus won’t rival beans on their own, but full cups add 4–6 grams each. Eat two hearty sides at dinner and you’ve added a noticeable chunk to your daily total without changing your main dish.
Portion Tips That Matter
- Weigh the cup once so your eye learns what a true cooked cup looks like; protein math gets easier after that.
- Cook with water or stock instead of loads of oil so the serving stays lean and the gram count stays honest.
- Salt at the end so you don’t chase flavor with cheese or extra sauces you didn’t plan for.
Simple Ways To Build Complete Plates
Mix vegetables that carry protein with grains, seeds, or soy foods. That mix spreads amino acids across the day in a way your body can use. Soy foods like edamame and tofu already include all nine; the others partner well with rice, corn tortillas, quinoa, or a spoon of tahini or pumpkin seeds.
Smart Pairings That Taste Good
- Green peas + whole-wheat pasta with lemon, garlic, and olive oil.
- Lentils + spinach + mushrooms over brown rice with a dollop of yogurt-style topping.
- Broccoli + tofu stir-fried with ginger and a splash of soy sauce.
- Brussels sprouts + chopped almonds roasted and tossed with balsamic.
Cooking Methods And Protein
Boiling, steaming, sautéing, roasting—none of these methods destroy protein. What does change is water content and cup weight. That’s why tables often show both grams per 100 g and grams per cooked cup. Draining well and using the same measuring bowl each time keeps your numbers steady.
How This List Was Built
Numbers above come from standard nutrient references used by dietitians. For a concise roundup of vegetable protein leaders with serving sizes, see vegetables highest in protein at MyFoodData, which compiles data from USDA FoodData Central. If you prefer to search individual items by brand or variety, you can navigate the USDA FoodData Central database directly.
What “High Protein” Looks Like On A Plate
Here’s a simple rule of thumb for meals built from vegetables: stack at least one cup of a legume-style veg, plus one or two cups of non-legume veg, then add a grain or soy food if you need more grams. The next table shows combos that land in the 20–30 gram range without meat.
Easy Veg-Forward Combos Hitting ~20–30 g Protein
| Combo | What’s Inside | Approx. Protein |
|---|---|---|
| Hearty Lentil Bowl | 1 cup lentils + 1 cup broccoli + 1 Tbsp pumpkin seeds | ~26–28 g |
| Edamame Stir-Fry | 1 cup edamame + 1 cup mushrooms + 1 cup mixed veg | ~22–24 g |
| Pea Pasta | 1 cup green peas + 2 oz whole-wheat pasta | ~20–22 g |
| Brussels Sprouts Plate | 1 cup Brussels sprouts + ½ cup tofu | ~20–21 g |
| Spinach-Mushroom Rice | 1 cup spinach + 1 cup mushrooms + ¾ cup cooked rice + 1 Tbsp tahini | ~20 g |
| Artichoke Grain Bowl | 1 cup artichoke hearts + ¾ cup quinoa | ~20–21 g |
| Lima Bean Skillet | 1 cup lima beans + 1 cup sweet corn | ~16–18 g |
Shopping And Storage Pointers
Frozen Vs. Canned Vs. Fresh
Frozen edamame and peas keep protein intact and save time. Canned lentils and beans are ready in minutes; drain and rinse to cut sodium. Fresh broccoli, Brussels sprouts, and asparagus cook fast and bring snap and aroma that many people love on weeknights.
Batch-Cook Once, Eat All Week
Cook a pot of lentils, steam a tray of broccoli, roast a pan of Brussels sprouts, and portion into containers. Add a scoop to lunches and dinners through the week to lift the total grams without thinking about it.
Common Questions
Do Vegetables Have “Complete” Amino Profiles?
Soy does. The rest vary. That’s not a problem when you eat a mix of plants through the day. Pair peas or lentils with grains, or add nuts and seeds, and you’re set.
Do Raw And Cooked Numbers Match?
Protein stays stable, but water weight changes. Cooked cups often weigh more than raw cups, which can make grams per cup look different. Per 100 g stays the best apples-to-apples view across foods.
Can You Reach A Daily Target With Veg-Heavy Meals?
Yes. A day with edamame at lunch, lentils at dinner, and two hearty veg sides lands near common daily targets for many adults, even before adding grains, soy foods, dairy alternatives, or eggs if you eat them.
Takeaways
- Legume-style vegetables—edamame, peas, lentils—deliver the biggest grams per serving.
- Non-legume vegetables add steady grams across the day when you eat full cups.
- Mix vegetables with grains, seeds, or soy foods to build filling, balanced meals.
- Use trusted references for numbers and serving sizes: Harvard’s Nutrition Source and MyFoodData both make it easy to check details.
Sources And Data Notes
For method and verification, the numbers presented draw on widely used references. The overview at MyFoodData’s vegetables high in protein compiles serving-level data from USDA FoodData Central. For broader protein guidance and answers about plant-based choices, see Harvard’s Protein – The Nutrition Source. If you want to dig into item-by-item entries, browse USDA FoodData Central and search the foods you buy most.