Highest Protein Vegetables: Top 20 Picks
Unlock the power of plant-based protein! Discover the top 20 vegetables packed with protein, from lentils and edamame to spinach and broccoli, to boost your muscle growth, energy, and overall health.
Written by Dr. J T Hema Pratima
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 29th Jul, 2025
Protein is an essential nutrient that helps build muscles, repair tissues, and keep our immune system strong. While meat, eggs, and dairy are common protein sources, many vegetables also pack a surprising amount of protein. If you're looking to increase your protein intake—especially if you're vegetarian, vegan, or simply want a healthier diet—these top 20 highprotein vegetables can be a great addition to your meals.
Why Protein-Rich Vegetables Matter?
Protein is made up of amino acids, which are the building blocks of our body. While animalbased proteins contain all essential amino acids, plantbased proteins can also provide sufficient protein when combined wisely. Vegetables with high protein content help:
Support muscle growth and recovery
Keep you full for longer, aiding in weight management
Improve metabolism and energy levels
Strengthen hair, skin, and nails
Now, let’s explore the best proteinpacked vegetables!
Top 20 High Protein Vegetables
Top 20 high protein vegetables are:
1. Edamame (Soybeans)
Protein: 18g per cup (cooked)
Edamame is a young soybean packed with protein, fiber, and essential vitamins. Enjoy it steamed, boiled, or in salads.
2. Lentils
Protein: 18g per cup (cooked)
Though technically a legume, lentils are a powerhouse of protein and iron. Great in soups, stews, and curries.
3. Chickpeas (Garbanzo Beans)
Protein: 15g per cup (cooked)
Versatile and delicious, chickpeas can be used in hummus, salads, or roasted as a snack.
4. Black Beans
Protein: 15g per cup (cooked)
Rich in protein and fiber, black beans help regulate blood sugar and digestion.
5. Peas
Protein: 9g per cup (cooked)
Sweet and nutritious, peas can be added to rice, pasta, or mashed into soups.
6. Spinach
Protein: 5g per cup (cooked)
Spinach is not only high in protein but also rich in iron and calcium.
7. Brussels Sprouts
Protein: 4g per cup (cooked)
These mini cabbages are great roasted or sautéed with a bit of olive oil.
8. Asparagus
Protein: 4g per cup (cooked)
A delicious veggie that pairs well with eggs, salads, or grilled dishes.
9. Broccoli
Protein: 4g per cup (cooked)
Packed with fiber, vitamins, and protein, broccoli is a superfood.
10. Kale
Protein: 3g per cup (cooked)
A nutrientdense leafy green, perfect for smoothies, salads, or chips.
11. Mushrooms
Protein: 3g per cup (cooked)
A great meat substitute with a rich, umami flavor.
12. Cauliflower
Protein: 3g per cup (cooked)
Versatile—can be mashed, roasted, or turned into rice.
13. Sweet Corn
Protein: 5g per cup (cooked)
A tasty addition to salads, soups, or grilled dishes.
14. Artichokes
Protein: 4g per cup (cooked)
High in fiber and antioxidants, great steamed or in dips.
15. Potatoes
Protein: 4g per medium potato (with skin)
A filling option, especially when baked or boiled.
16. Green Beans
Protein: 2g per cup (cooked)
A crunchy, lowcalorie snack or side dish.
17. Zucchini
Protein: 2g per cup (cooked)
Light and hydrating, great for stirfries or noodles.
18. Okra (Lady’s Finger)
Protein: 3g per cup (cooked)
Rich in fiber and great in stews or fried dishes.
19. Beet Greens
Protein: 3g per cup (cooked)
Often discarded, but highly nutritious—sauté or add to soups.
20. Alfalfa Sprouts
Protein: 1g per cup (raw)
A light, crunchy topping for sandwiches and salads.
Consult a Top nutritionist for the best advice
How to Include More ProteinRich Vegetables in Your Diet?
Here are some simple ways to boost your protein intake with these veggies:
Blend them: Add spinach, kale, or peas to smoothies.
Roast them: Brussels sprouts, broccoli, and cauliflower taste amazing roasted.
Make soups/stews: Lentils, black beans, and chickpeas work well.
Snack smart: Edamame, roasted chickpeas, or hummus with veggies.
Stir-fries: Mushrooms, asparagus, and green beans add protein.
Final Thoughts
You don’t need to rely solely on meat for protein—vegetables can be an excellent source too! By incorporating these high-protein vegetables into your meals, you can enjoy a balanced, nutritious diet that supports muscle health, digestion, and overall wellbeing.
If you need personalized dietary advice or a health checkup, consider booking a nutrition consultation with experts at Apollo 24|7. Stay healthy and eat well!
Consult a Top nutritionist for the best advice
Consult a Top nutritionist for the best advice
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Sasikamalam
General Practitioner
1 Years • MBBS
COIMBATORE
Apollo Sugar Clinic Coimbatore, COIMBATORE
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
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