When we think of protein, images of chicken breasts, steak, or maybe a post-gym protein shake often come to mind. But what if your daily dose of protein could also come from the produce aisle? While vegetables aren’t typically the stars of the protein world, some pack a surprising punch—and they bring along a bonus bundle of fiber, vitamins, and minerals to boot.
Below is a carefully ranked list of 10 vegetables that are higher in protein content, from the richest to the lesser—yet still notable—sources. Whether you’re vegetarian, looking to cut down on meat, or simply want to boost your nutrient intake, these vegetables deserve a place on your plate.
1. Green Peas – 8g Protein per Cup
Tiny but mighty, green peas top the list with a solid 8 grams of protein per cooked cup. They’re not only protein-rich, but they’re also high in fiber, supplying over a third of your daily needs. Their natural sweetness and bright color make them an easy addition to pastas, soups, or stir-fries.
2. Spinach – 6g Protein per Cup (Cooked)
Popeye was onto something. Spinach, particularly when cooked, becomes a concentrated source of nutrients and offers about 6 grams of protein per cup. It’s also rich in vitamin A, vitamin K, and iron—making it a nutritional all-star. Frozen spinach is a pantry hero, ready to bulk up eggs, smoothies, and casseroles.
3. Artichokes – 4.8g Protein per Cup
Artichokes might not be the first veggie that comes to mind, but they bring nearly 5 grams of protein per cup to the table. Their earthy flavor pairs well with lemon, garlic, and olive oil. Whether canned or fresh, artichokes can be a hearty addition to salads or pasta.
4. Sweet Corn – 4.7g Protein per Cup
Often misunderstood as a starchy indulgence, sweet corn is both delicious and surprisingly nutritious. With close to 5 grams of protein and a healthy dose of fiber per cup, corn can help keep you satisfied. It’s versatile too—try it in salads, soups, or salsas.
5. Avocado – 4.6g Protein per Cup
Known for healthy fats, avocados also contain nearly 5 grams of protein per cup. They’re rich in potassium and fiber, supporting heart health and digestion. While avocado toast is a popular go-to, don’t overlook smoothies, salads, or even chocolate avocado pudding for a nutrient-packed twist.
6. Asparagus – 4.3g Protein per Cup
Asparagus is a lean, green, protein-providing machine with 4.3 grams per cup. It’s also a great source of folate and vitamin A. Roast it with a sprinkle of Parmesan and garlic, or chop it into a spring risotto to elevate your veggie game.
7. Brussels Sprouts – 4g Protein per Cup
These mini cabbages offer more than just crunch—they come with 4 grams of protein and plenty of antioxidants. Brussels sprouts also support brain health and may reduce inflammation. Roasting them with balsamic glaze or tossing them into a warm grain bowl is an easy, satisfying way to enjoy them.
8. Mushrooms – 4g Protein per Cup (Cooked)
Fungi might not technically be vegetables, but mushrooms earn their spot on this list. One cup of cooked mushrooms delivers about 4 grams of protein, plus B vitamins and, if grown under UV light, vitamin D. Their umami-rich taste makes them a popular meat substitute in veggie burgers, pasta dishes, and stir-fries.
9. Kale – 3.5g Protein per Cup (Cooked)
Kale is often hailed as a superfood, and with good reason. It offers antioxidants, fiber, and nearly 4 grams of protein per cooked cup. Whether you’re tossing it into soups, baking it into crispy chips, or sautéing it with garlic, kale is a powerhouse of plant-based nutrition.
10. Potatoes – 3g Protein per Cup
Potatoes have long been misunderstood as empty carbs, but they actually offer valuable nutrition. A cup of cooked potatoes has 3 grams of protein, plus potassium and vitamin C. Leave the skin on a medium baked potato and you’re looking at close to 4 grams of protein. Top with Greek yogurt and chives for a balanced side dish.
Why Protein in Vegetables Matters
Protein is essential for building and maintaining muscles, supporting immune health, and keeping you feeling full and energized. While most people associate it with animal products, plant-based sources—including vegetables—can and should contribute to your daily intake.
That said, vegetables alone likely won’t meet all your protein needs. To ensure you’re getting all essential amino acids (the building blocks of protein), aim for a variety of foods throughout the day—whole grains, legumes, nuts, and seeds included.
Final Thoughts
Adding high-protein vegetables to your meals is a simple, flavorful way to boost your nutrition. They not only help you increase your protein intake but also provide a wide range of vitamins, minerals, and antioxidants.
So next time you’re planning dinner, think beyond just meat or tofu. Reach for a bowl of peas, toss some spinach into your omelet, or roast a tray of Brussels sprouts. Your body—and taste buds—will thank you.
