by Protein is important for many parts of the body, from your hair to your muscles, and is vital to keeping your body structure healthy. You may know that legumes, dairy, meat, poultry and seafood are sources of protein, but did you know that some vegetables are also packed with protein?
While other vegetables also contain protein, they contain much smaller quantities of this macronutrient compared to the amount of protein in our list of the top 10 high protein veggies. Having said this, all vegetables are an important part of any healthy eating pattern. They are rich in essential nutrients that your body needs to function at its best.
To make sure you’re getting all the essential amino acids, eat a variety of protein-rich foods throughout the day in addition to these high-protein veggies, including whole grains, legumes, nuts and seeds.
Without further ado, here’s our list of the 10 best protein-packed vegetables to add to your diet, ranked highest and lowest.
Green peas
1 cup: 8 g protein, per the USDA
Peas are really versatile protein packed vegetables. They are also a good source of fiber, with 35% of the daily recommendation per cup. Add peas to your favorite pasta, stir-fry or soup tonight for a nutritional and protein boost.
Spinach
1 cup: 6 g protein, per the USDA
As well as being the second highest protein vegetable on this list, spinach has a lot going for it. It is full of nutrients like vitamin A, vitamin K and vitamin C, which support a healthy immune system, protect vision, promote healthy blood flow and more. This ranking refers to cooked spinach, so make it pantry friendly by trying one of our recipes that starts with a bag of frozen spinach.
artichokes
1 cup: 4.8 g protein, per the USDA
Like many other vegetables on this list, artichokes are packed with protein, fiber and many other nutrients. Artichoke is a flavorful, earthy vegetable that deserves a place on your plate. Enjoy canned or fresh artichokes with these easy preparation tips.
Sweet cup
1 cup: 4.7 g protein, per the USDA
Contrary to popular belief, sweet corn is a nutritious food with significant health benefits. Like green peas, it’s a good source of fiber—12% of the RDA per cup—which helps keep you full and satisfied, especially when paired with protein. Keep a bag of corn in your freezer so it’s handy when you want to make some of our favorite easy corn recipes.
Avocado
1 cup: 4.6 g protein, per the USDA
There are so many reasons to enjoy avocados, from weight management to boosting your heart health. In addition to protein, avocados are a good source of potassium and fiber. While we love classic avocado toast, there are plenty of ways to enjoy this high-protein vegetable that aren’t in toasted form.
Asparagus
1 cup: 4.3 g protein, per the USDA
Asparagus is a high-protein, low-carb vegetable with several nutritional benefits. It is an excellent source of folate and vitamin A, which are important for cell growth, vision and healthy skin. Plus, you can enjoy the benefits in the form of Garlic-Parmesan Asparagus – need we say more?
Brussels sprouts
1 cup: 4 g protein, per the USDA
Brussels sprouts pair fiber and protein with several vitamins and nutrients to keep you feeling full and nourished. Not to mention, they have health benefits from keeping you mentally sharp to fighting cancer and lowering blood pressure. With 4 g of protein present in each cup of uncooked Brussels sprouts, try roasting them with garlic and Parmesan.
Mushrooms
1 cup: 4 g protein, per the USDA
The meaty flavor of mushrooms sets them apart from other vegetables. Not only are they earthy and flavorful, but these fungi also contain more protein than some vegetables—1 cup of cooked mushrooms provides about 4 g of protein! Additionally, mushrooms are packed with B vitamins. Mushrooms grown under UV light also contain vitamin D, a nutrient that many people are not getting enough of. Check out our Healthy Mushroom Recipes for meal ideas.
Cabbage
1 cup: 3.5 g protein, per the USDA
Kale has earned a reputation for being a nutritional powerhouse, and its impressive nutritional profile backs up the claims. It is full of antioxidants, vitamins and nutrients that help to stop chronic diseases like diabetes and cancer. To enjoy this highly nutritious veggie that provides almost 4 g of protein per 1 cup cooked, add it to soups and salads, make kale chips or try one of our delicious kale recipes.
Potatoes
1 cup: 3 g protein, per the USDA
Potatoes get a bad rep for being a high carb vegetable. In reality, however, they are a good source of several nutrients – 1 cup of cooked potatoes boasts 20% of your daily needs for potassium and 25% of your vitamin C needs. They are also a filling choice for starchy vegetables, offering 3 g of protein per cup of cooked potato. If you want to bump that up a bit, eat a medium baked potato with the skin on for nearly 4 g of protein, per the USDA. Check out our tips for turning a baked potato into a healthy and delicious meal.
The Bottom Line
Unless your focus is already on a plant-based diet, you may not normally turn to vegetables for your protein needs. But there are some protein-packed veggies that will definitely add to your protein baseline. It’s best to eat a variety of vegetables to ensure you get the essential nutrients your body needs, including the various amino acids. Try new recipes that feature vegetables to keep meals interesting and flavorful.
