We Ranked 37 Vegetables by Protein and the Results Are Surprising
Some people think of protein as being a chicken breast or a shake. Protein comes from vegetables too! Vegetables have been around a long time and some people eat them with no thought as to which ones have the most protein. Below are the vegetables with the most protein. The one that shocked me the most is at the bottom.
To be clear about how this works — we’re going from worst to best, so number 37 is at the bottom of the protein barrel and number 1 is the one you actually want on your plate. If you’re in a hurry, scroll straight to the bottom.
But honestly the middle of the list is where some of the more interesting surprises show up. A lot of the vegetables people assume are protein powerhouses ranked lower than expected, and a few that nobody talks about for protein ended up higher than they had any right to be.
Ranking Vegetables with the Least to Most Protein
#37. Cucumber
⚡ Getting a protein score of 0, except for here! It has a negligible amount and a ton of water.
It has a decent amount of skin, containing some antioxidants as well as vitamin K. Cucumbers are great for hydration. The cucumbers that have the least amount of seeds and the mild flavor are English Cucumbers. If they are pickled, they have probiotics too.
🥒 Quick Facts
- Trace protein — very low density, mostly water
- High water content makes it hydrating and filling at low calories
- Skin contains antioxidants and vitamin K — don’t always peel it
- English cucumbers have fewer seeds and milder flavor
- Best used as a refreshing base or volume filler, not a protein source
#36. Celery
⚡ Containing a negligible amount of protein too, celery has a lot of fiber and water, meaning it is also not a serious vegetarian protein source. It’s also at the bottom of the list as well.
Stocks, snacks, and vitamin K help defend their place. The leaves are edible and more flavorful than most people realize — don’t throw them out. Their leaves are a crunchy snack you might pair with a high-protein food.
🌿 Quick Facts
- Very low protein — among the lowest on this list
- High water and fiber content, very low calories
- Leaves are edible and flavorful — don’t discard them
- Good source of vitamin K and some minerals
- Best as volume filler or flavor base in cooking, not for protein
#35. Onions
⚡ Still not protein, but they serve more functions than most realize.
Onions won’t help you much, but their medicinal and culinary uses span all of Ancient Egyptian, Greek, Roman, Indian, and Chinese civilizations. They contain Quercetin, which has anti-inflammatory and antioxidant properties, and Fructans, which are a prebiotic, fiber, and beneficial to gut bacteria.
They can also be sweet. If they’re pleasant, they’re probably roasted or caramelized. Don’t over peel either, they are richest in Quercetin closer to the skin.
🧅 Quick Facts
- Low protein — not ranked here for protein content specifically
- Quercetin in outer layers has anti-inflammatory and antioxidant effects
- Fructans act as prebiotic fiber feeding beneficial gut bacteria
- Caramelizing or roasting brings out natural sweetness
- Don’t over-peel — most nutrients concentrate near the outer layers
#34. Carrots
⚡ They contain low protein, but cooking them unleashes more too.
Carrots are low protein. They also alter their nutrition in a major way when cooked with fat. Carotenoids become more absorbable when cell walls are broken and fat becomes micelles. A cooked carrot in Olive Oil will deliver more Provitamin A than raw.
The original carrot came in several colors; orange, yellow, purple. The orange variety, which the Dutch created, was, supposedly, a tribute to the House of Orange.
🥕 Quick Facts
- Low protein — included for overall nutrition context
- Cooking with fat dramatically increases beta-carotene absorption
- Raw carrots pass most carotenoids in poorly absorbed forms
- Original wild carrots were purple, yellow, and white — not orange
- Orange variety developed in Netherlands, reportedly honoring the Dutch House of Orange
#33. Tomatoes
⚡ Proximity to protein is unchanged, but cooking them alters almost everything.
Tomatoes do not rank as a meaningful source of protein, and that’s why they came in at 33. This is also one of the more unique entries in terms of cooking and nutrition. Bioavailability of the antioxidant lycopene in tomatoes is significantly improved in the presence of heat and lipid. In raw tomatoes, lycopene is a form that is poorly absorbed in the human body, and cooking it transforms it into a more usable form, with the help of fats.
Lycopene is an antioxidant and is believed to have several health promoting effects, including skin health, and heart health, as well as prostate health. Whole cooked tomatoes have also proven to outperform lycopene supplements and tomato products in the form of soup with olive oil, roasted tomatoes and marinara.
🍅 Quick Facts
- Low protein — included for nutritional context in a vegetable list
- Cooking dramatically increases lycopene bioavailability
- Adding fat (olive oil) increases absorption even further
- Lycopene linked to heart, prostate, and skin health
- Lycopene supplements consistently underperform whole cooked tomatoes in studies
#32. Eggplant
⚡ Absorbs flavor and has a textural advantage for the (lack of) protein.
Eggplant has a decently low level of protein, but it has plenty of bulk in the form of thick, meaty absorption of flavor. The skin also contains the antioxidant nasunin, which should get more recognition than it does.
The biggest cooking error is frying eggplant because it literally absorbs all the oil. Baking or grilling it also achieves a nice, thick texture, but with a much lower oil volume. Also, salting it will help draw out the bitterness and the texture will improve.
🍆 Quick Facts
- Modest protein — included for texture and overall vegetable profile
- Skin contains nasunin, an underappreciated antioxidant
- Absorbs oil easily — grill or bake instead of fry for better outcomes
- Salting first draws out bitterness and improves texture
- Works well as a meat substitute in dishes for bulk and texture
#31. Bell Peppers
⚡ Not a protein mover, but the color difference actually matters nutritionally.
Bell peppers pack a punch of Vitamin C, and the difference in color is significant! Red, yellow, and orange peppers pack way more antioxidants and Vitamin C compared to green peppers. Fun fact, green peppers are just unripe versions of the colored ones, and are picked earlier.
Bell peppers fall within the Capsicum category and most people just purchase green due to habit or cost. However, colored bell peppers have different nutritional value and are much riper!
🫑 Quick Facts
- Low protein — included for nutritional context
- Red/yellow/orange peppers have significantly more antioxidants than green
- Green peppers are just unripe — the other colors are more nutritionally developed
- Very high vitamin C, especially in red varieties
- Good for color, flavor, and vitamin C in mixed vegetable dishes
#30. Zucchini
⚡ Low protein but genuinely useful for volume eating.
Zucchini packets are pretty low in protein but versatile and useful! Zucchini is very low in calories and is basically all water. It takes on any flavor you add but becoming increasingly popular for ‘carb free’ diets. People have started using spiralizers to create Zucchini ‘Noodles’ because the flavorlessness and versatility make them a great lower carb pasta alternative.
Zucchini also makes for a great higher protein vehicle in the popular ‘Zucchini boats’ where you add your filling to a halved Zucchini.
🥬 Quick Facts
- Very low protein — best as volume filler or cooking vehicle
- Low calorie and high water content
- Spiralizes well as a pasta substitute
- Takes on whatever flavors it’s cooked with
- Best paired with higher-protein ingredients for balanced meals
#29. Okra
⚡ Polarizing texture, underappreciated nutrition.
Okra doesn’t have much protein to brag about but it does have something called ‘soluble fiber’ that is a great food for your gut bacteria and slow digestion. It’s a great source of Vitamin C, K, and Folate and while the texture is unappealing, the fiber is the cause of the sliminess!
Roasting or frying reduces the strange texture some people think is off-putting. Okra is usually the most important ingredient of Southern gumbo and Indian curries. Both of these cuisines have learned to make the texture of okra a positive thing.
🌿 Quick Facts
- Modest protein with notable fiber and micronutrient content
- Mucilaginous fiber slows digestion and supports gut bacteria
- Good source of vitamin C, K, and folate
- Roasting reduces the slimy texture for those who dislike it
- Central to Southern gumbo and Indian curry traditions
#28. Turnip Greens
⚡ The part of the turnip most people throw away is actually healthier than the root.
Turnip greens have more nutrition than the root and have K, A, and C vitamins, calcium, and fiber. They also have a small quantity of protein, which is a good thing for a leafy green.
They’re a soul food staple and a common crop in Europe. Southern style cooking fibers them, and bitterness is diminished. Most people discard them so they’re cheaper than other greens and have the same nutrition as other cooked greens.
🥬 Quick Facts
- More nutritious than the turnip root in most respects
- High in vitamins K, A, and C, plus calcium and fiber
- Modest protein for a leafy green
- Southern long-cooking method tenderizes and mellows bitterness
- Underused and underpriced — don’t throw them away
#27. Mustard Greens
⚡ Mustard greens have a sharp flavor, but they can offer a lot of protein for greens.
They have good nutrition with vitamins K, A, and C. They’re popular in cooking all over southern US cooking and many Asian cuisines.
You can eat young mustard greens in a salad because they’re not so sharp, but old ones are usually bitter and better cooked with sweet things. They’re a nutrient-dense green with a lot of flavor, but they’re a bit underrated.
🌿 Quick Facts
- Respectable protein for a leafy green
- High in vitamins K, A, and C
- Flavor mellows significantly with cooking
- Young leaves are milder and work raw in salads
- Used extensively in both Southern U.S. and Asian culinary traditions
#26. Romaine Lettuce
⚡ Romaine is a little better than the average salad green.
Romaine has more protein than iceberg but still lacks in comparison to other greens in this selection. It has decent amounts of vitamin A, vitamin K and folate. Romaine’s biggest strength is its versatility. It has the strength to be a wrap, can hold up to warm toppings and doesn’t easily wilt as other lettuces do.
Romaine should be used as the base for a salad and topped with the protein, not used as a protein source.
🥬 Quick Facts
- Modest protein — better than iceberg, lower than most greens here
- Good source of folate and vitamins K and A
- Hearty enough to use as a wrap or hold warm toppings
- Best as a base for higher-protein ingredients
- More nutritious than its reputation as “basic salad” suggests
#25. Arugula
⚡ The most well known protein green with a peppery taste.
Arugula is a salad green that has decent protein and brings along some nitrates. The nitrates will turn into nitric oxide and help support your vascular system. This is the same process that spinach and beets do, but with arugula, it is at a much lower level. The taste is peppery and could be considered pungent, but goes well with milder foods, citrus and even some parmesan cheese.
It has a long history in Mediterranean and Italian cooking. If its combined with a warm dish, the bitterness could be gone along with some of the pungency.
🥗 Quick Facts
- Solid protein density for a raw salad green
- Nitrates support vascular function via nitric oxide conversion
- Peppery flavor pairs well with milder greens, citrus, and cheese
- Mediterranean staple used in Italian cuisine for centuries
- Lightly wilting with warm ingredients mellows the bitterness
#24. Beet Greens
⚡ The Beet tops are the better half of the beet.
Compared to the average beet, beet greens are more nutrient dense. The vitamins are strong in A, K and C with decent iron and fiber. Protein levels are not the best, but are still significant.
They are a close relative of Swiss Chard, and they do actually taste similar to them. Try cooking them together with garlic and olive oil to bring out the flavor. It is common for people to buy beets and throw away the greens because they believe the greens are inedible and less nutritious, but that is false!
🌿 Quick Facts
- More nutrient-dense than the beet root in several key areas
- High in vitamins A, K, and C plus iron and fiber
- Similar taste to Swiss chard — closely related botanically
- Sauté with garlic and olive oil for a quick preparation
- Most people discard these — don’t
#23. Swiss Chard
⚡ Swiss Chard is colorful and contains a range of antioxidants and also delivers a good serving of protein for a leafy green as well as vitamins K, A, and C, and magnesium.
The full edible stems add a crunchy and textured variety if cooked separately from the leaves.
There’s a world of Mediterranean dishes that Swiss Chard fits in, from being sautéed, cooked in soups, or as a substitute for pasta due to the large leaves. Also, if kidney stones are in concern, be aware that it contains a lot of oxalate.
🌈 Quick Facts
- Solid protein for a leafy green with strong vitamin K, A, C, and magnesium
- Colorful stems contain different antioxidant compounds — not just decorative
- Stems are edible — cook separately since they take longer than the leaves
- Mediterranean staple that works in soups, sautés, or as a wrap
- High oxalate content — worth noting for people prone to kidney stones
#22. Alfalfa Sprouts
⚡ Small, protein powerhouses, yet also overlooked.
Alfalfa sprouts are small but are actually very dense in protein for being a low calorie food. They are also very packed with vitamins and minerals that are actually made more bioavailable by the saturating process that they go through.
While they do pose a risk of carrying a bacteria due to being raw, if they are thoroughly washed, they are a great protein addition to a salad or a sandwich, especially for people who aren’t in an immunocompromised state.
🌱 Quick Facts
- High protein density relative to calories — impressive ratio
- Sprouting process improves digestibility and nutrient bioavailability
- Rich in vitamins and minerals in concentrated form
- Rinse thoroughly — raw sprouts carry bacterial risk
- Not recommended for immunocompromised individuals
#21. Watercress
⚡ Watercress is at the top of lists for the most nutrient dense vegetable. It is also one of the most underappreciated vegetables.
Among the vegetables that already exist, Watercress was said to have the best nutrient density. Watercress provides a lot of vitamins and minerals but also has a good amount of protein. Watercress is a green with a peppery flavor that can be eaten raw in salads but can also be cooked.
In the modern day, Watercress has largely been ignored but it has been a part of the European diet for centuries. Watercress has similar nutritional value to Spinach and Kale, but has not been as popular. If you are interested in giving Watercress a try, it can be found in the specialty produce section.
💧 Quick Facts
- Consistently ranks at or near the top of overall vegetable nutrient density analyses
- Solid protein relative to its calorie count
- High in vitamins K, C, and A plus meaningful minerals
- Works raw in salads or lightly wilted
- Ancient European food — underappreciated compared to trendier greens
#20. Cabbage and Bok Choy
⚡ Fermented cabbage is a whole different food.
Cabbage has historically been a food that can be eaten on a budget and stored for long periods. Because of this, it has been called a survival food. Cabbage does have a modest amount of protein but does not have a notable amount. It also has positive health benefits when its eaten in the form of fermented foods such as Sauerkraut and Kimchi.
Unlike K1, the form of Vitamin K that is found in most greens is K2, which is linked to bone health, and is produced in large amounts when foods are fermented. This also leads to the growth of good bacteria.
Bok Choy is sweeter and milder, and is one of the best vegetables to use in soups and stir fries. Red and Purple cabbage have extra health benefits too.
🥬 Quick Facts
- Modest protein but historically one of the most important survival vegetables
- Fermentation produces vitamin K2 and live probiotic cultures
- Red and purple cabbage adds anthocyanins on top of glucosinolates — dual benefit
- Bok choy is milder and works well in stir-fries and soups
- Fermenting into sauerkraut or kimchi significantly upgrades the nutritional profile
#19. Cauliflower
⚡ The Low Carb Protein Champ.
Cauliflower takes the prize for the most well-known versatile vegetable. Options to eat cauliflower can include riced, mashed, or used for a pizza base. Cauliflower contains protein and has a low carbohydrate content as well. Being a member of the cruciferous vegetable family, it also has the same benefits as broccoli and brussel sprouts, which includes the compound glucosinolates.
Roasting cauliflower at a high temperature allows for the sugars to caramelize giving cauliflower a delicious naturally nutty flavor. This also encourages healthier cooking methods. It is worth trying at high temperatures at least once, especially if it has not been done before.
🥦 Quick Facts
- Solid protein for a low-carb vegetable
- Shares glucosinolate benefits with broccoli and Brussels sprouts
- Extremely versatile — riced, mashed, roasted, or used as a crust base
- Roasting at high heat creates nutty caramelized flavor that boiling can’t match
- Goitrogen content minimal after cooking
#18. Green Beans
⚡ The Easiest New Everyday Veg.
Green beans are not going to be anyone’s primary protein source, but they contribute meaningfully when eaten regularly. Vitamins K and C are solid. Fiber is good. They work raw, steamed, roasted, or stir-fried and take almost no prep time. Out of all the vegetables green beans are one of the easiest to work into a daily diet.
French-style preparation with shallots and almonds turns green beans into an inspiring side dish. The shallots also add a flavor profile and dimension to the dish that is usually lacking.
🫛 Quick Facts
- Decent protein and fiber for an easy everyday vegetable
- Good source of vitamins K and C
- Works raw, steamed, roasted, or stir-fried — minimal prep time
- French-style with shallots and almonds elevates them significantly
- New World origin now used in cuisines globally
#17. Sweet Corn
⚡ This one’s glycemic index is higher than others on this list, but the protein and antioxidants are the real deal.
As sweet corn is protein-rich and contains lutein and zeaxanthin (good for your eyes), it is better than its reputation. It is a whole food, and yes, it does contains carbs, but it provides meaningful nutrients, unlike its glycemic impact non-starchy veg. Sweet corn is best either frozen or fresh. Canned sweet corn has added salt and sugar; this alters nutrition also. Sweet corn cob can be scraped and used to make salads, salsas, and grain bowls.
🌽 Quick Facts
- ~4.7g protein per cup — more than most people expect
- Contains lutein and zeaxanthin for eye health
- Higher glycemic impact than non-starchy vegetables
- Fresh or frozen preferred over canned with added sugar and salt
- Native American staple — one of the foundational crops of the Americas
#16. Artichokes
⚡ Prebiotic fiber and protein make this the most underrated veg.
A medium artichoke has 4.2g of protein and contains inulin, a prebiotic fiber that aids the growth of good gut bacteria and helps to regulate blood sugar. Among veggies, artichokes are some of the highest in antioxidants. Ancient Greece and Rome both used this wonderful plant for food and medication.
Most people avoid this veggie because preparation can be taxing. A good alternative that has most the nutrition is canned artichoke hearts, and saves you the trouble of cooking a whole artichoke.
🌿 Quick Facts
- ~4.2g protein per medium artichoke
- Inulin prebiotic fiber supports gut bacteria and blood sugar control
- Among the higher-antioxidant vegetables in total phenolic content analyses
- Ancient Greek and Roman medicinal and culinary use
- Canned artichoke hearts are a convenient shortcut with most nutrition intact
#15. Collard Greens
⚡ A food commonly eaten in the Black Community that has an unexpected protein value.
When cooked, a single cup of collard greens can contain up to 5 grams of protein. We can compare collard greens to other leafy greens and see that collard greens are high in protein value. Vitamin K, Vitamin A, Vitamin C, and Calcium are found in collard greens as well. Fibers can also be found in collard greens. Because collard greens are a traditional food, they are commonly made by the African American community, and in Southern cuisine.
An iconic way of cooking collard greens in the South is to put collard greens and some sort of meat to be smoked and cooked slowly for a long period of time. If you want to make fills that are low in carbs, collard greens can be used in place of tortillas to be a wrap.
🥬 Quick Facts
- ~5g protein per cup cooked — one of the stronger leafy greens
- High in vitamins K, A, and C plus fiber and calcium
- Central to African American culinary tradition and Southern U.S. cooking
- Works as a low-carb wrap that holds up better than most lettuce
- Long slow cooking mellows the bitterness and tenderizes the leaves
#14. Kale
⚡ The trend has finished, but the nutrition remains unchanged.
Kale had its cultural peak in the year 2013, and of course as all trends go, there came some sort of a backlash. Regardless of the overall opinion about Kale, it’s nutrition remained. Kale being a leafy green, has proteins and in some cases has been found to have 37% of its calories from protein. Kale also contains magnesium, Vitamin K, C, and folate, Lutein, Zeaxanthin, and dietary nitrates.
When some raw Kale is massaged with some citric acid and oil, it makes the structure of Kale softer and a lot less difficult to digest and eat. Kale does a lot better in a dish you want to cook compared to spinach, as it doesn’t wilt at all.
🥬 Quick Facts
- Strong protein density among leafy greens — ~37% of calories from protein
- High in lutein/zeaxanthin, vitamin K, C, folate, calcium, and magnesium
- Dietary nitrates support vascular function and blood pressure
- Massaging raw kale with acid and oil improves texture and digestibility significantly
- Holds up to cooking better than spinach
#13. Mushrooms
⚡ Outstanding protein density per calorie.
Mushrooms are mostly water, so they do not contain protein in large amounts. However, when looking at protein density as a percentage of calories, they score very high at over 55 percent in some analyses. Another unique constituent of mushrooms is ergothioneine; an antioxidant that accumulates in mitochondria and that has been shown to protect from oxidative stress in a way that other antioxidants do not. Some researchers are dubbing ergothioneine the “longevity vitamin.”
Mushrooms generate vitamin D2 when placed gills-up in sunlight, and left there for 15-30 minutes, so do not forget to leave them out to “sunbathe” before cooking. Like oats, the beta-glucans contained in mushrooms are also immunomodulatory.
🍄 Quick Facts
- Protein up to ~55% of calories — exceptional density despite modest absolute grams
- Ergothioneine antioxidant accumulates in mitochondria — potential longevity vitamin candidate
- Leave gills-up in sunlight 15–30 min before cooking to generate vitamin D2
- Beta-glucans modulate immune function same as oat beta-glucans
- Common varieties (button, cremini, portobello) all deliver these benefits
#12. Brussels Sprouts
⚡ Deliciousness is a function of cooking method.
Brussels sprouts contain about 4g of protein per cup. Like broccoli, they contain glucosinolates and sulforaphane, and other compounds associated with reduced cancer risk. Like most cruciferous vegetables, boiling releases odor causing, and foul tasting, sulfurous compounds, and therefore results in a bad tasting and smelling vegetable.
Crisp, caramelized, and air fried Brussels sprouts are a completely different food. Halving or quartering improves caramelization, and also increases surface area for more efficient cooking. Even better, recent Brussels sprouts varieties are sweeter because they have been bred to contain a lower concentration of the bitter compounds they used to contain, and are less bitter than the varieties that may be lingering in your memory.
🟢 Quick Facts
- ~4g protein per cup cooked
- Same glucosinolate/sulforaphane chemistry as broccoli
- Boiling = sulfurous bad flavor; roasting = caramelized completely different experience
- Halve or quarter before roasting to increase surface area and caramelization
- Modern varieties are less bitter than older ones — bad memories may not apply
#11. Broccoli
⚡ Broccoli is packed with protein and sulforaphane.
Depending on how it’s cooked, a cup of broccoli can have between 3.7 and 4.3 grams of protein. Sulforaphane is also found in broccoli. In order for sulforaphane to be created, the enzyme, myrosinase, needs to collide with glucoraphanin.
This only occurs when the cells are physically broken, which can be done by chopping, chewing, or lightly cooking. Since myrosinase is a heat-sensitive enzyme, prolonged boiling can be detrimental. The best way to cook broccoli is to lightly steam it for 3 to 5 minutes or leave it raw after chopping.
People also tend to avoid the broccoli stalks, but they are a good source of both protein and fiber. They can be peeled to reveal light, crunchy stalks which can be eaten raw or roasted.
🥦 Quick Facts
- ~3.7–4.3g protein per cup cooked
- Sulforaphane only forms when cells are damaged — don’t overcook
- Steam 3–5 min or eat raw after chopping for maximum sulforaphane
- The stalk is edible with protein and fiber — don’t waste it
- Frozen broccoli often over-blanched — fresh and lightly cooked usually wins
#10. Asparagus
⚡ One of the best non-legume, fibrous veggies.
One cup of asparagus has 4.3 grams of protein. Its among non-legume vegetables also has the best protein-to-calorie ratios. It is also a good source of folate and has a unique fiber called prebiotic fiber, which is good for gut bacteria. As asparagus is a spring seasonal, keep in mind that it is the best and freshest after the early spring harvest and it declines quickly.
Asparagus has a woody end that should be removed, and the point where it breaks naturally woodiness also ends. The best way to eat asparagus is roasted or grilled with olive oil and cooked at a high temperature.
🌿 Quick Facts
- ~4.3g protein per cup — strong protein-to-calorie ratio
- High folate and prebiotic fiber that feeds gut bacteria
- Snap or trim woody ends before cooking — it snaps naturally at the right point
- Spring seasonal window is short — quality drops quickly after harvest
- Roasted or grilled at high heat is significantly better than boiled
#9. Spinach
⚡ Not a great source of iron but a great source of something else.
Spinach beetroot hybrid theory. The truth is that iron absorption in the gut is greatly limited by oxalates. Despite that, spinach is actually very protein dense. It has a lot of protein in relation to its energy content, and that amount goes up even more when it’s cooked.
Spinach is also a good source of dietary nitrates, which, similar to protein, aid in vascular function and in the regulation of blood pressure. In addition to that, spinach is also good for your eyes due to its lutein and zeaxanthin content. It’s also high in Vitamin K, which warrants caution for those on blood thinners.
🥬 Quick Facts
- ~50% of calories from protein — exceptional density
- Iron reputation is overstated — oxalates block most absorption
- Dietary nitrates convert to nitric oxide and support blood pressure
- Among the best food sources of lutein and zeaxanthin for eye health
- Warfarin users should keep intake consistent — don’t suddenly increase or cut it
#8. Soybean Sprouts
⚡ These are different in a good way.
With an impressive 13.1 grams of protein per 100 grams, soybean sprouts are in a different category of sprouts and vegetables. Sprouting soy beans as opposed to soy bean body also makes the protein easier to digest and the nutrients more available. These sprouts are commonly used in Asian dishes and salads.
The common precaution with raw vegetables also applies here, which is to rinse well. Of course the freshest the better, but sprouts can quickly go bad. Regardless of that, they make a great protein dense addition to meals while still being fast and easy to prepare and really make soybean sprouts a wonder food that has yet to be discovered in the West.
🌱 Quick Facts
- ~13.1g protein per 100g — dramatically higher than most vegetables
- Sprouting improves digestibility and nutrient bioavailability of soy protein
- Used extensively in Asian stir-fries and salads
- Rinse thoroughly — fresh sprouts carry bacterial risk if handled poorly
- One of the highest protein-density options in the entire vegetable category
#7. Green Peas
⚡ Sweeter and easier than any legume and nearly 9g protein per cup.
Green peas hit around 8.6g protein per cup cooked, which makes them one of the most approachable protein-delivering vegetables on this list. They’re sweet, cook quickly, go into almost anything, and most people already eat them without thinking of them as a protein source. They also deliver vitamin C, K, and manganese alongside the fiber.
Frozen peas are picked at peak ripeness and flash-frozen immediately — they’re often more nutritious than fresh peas that have been sitting in transit for days. The “fresh” peas at the grocery store are frequently a worse product.
🟢 Quick Facts
- ~8.6g protein per cup cooked
- Also delivers vitamin C, K, manganese, and meaningful fiber
- Frozen peas often more nutritious than “fresh” — picked at peak and flash-frozen
- One of the easiest high-protein vegetables to add to any meal
- Ancient cultivation — British mushy peas, French petit pois, and global cuisines
#6. Mung Beans and Fava Beans
⚡ Quick-cooking legumes with 12 to 14g protein per cup.
Mung beans and fava beans both deliver 12 to 14g protein per cup cooked and offer something the larger legumes don’t — speed. Split mung beans cook in 15 to 20 minutes without soaking. They’re the basis for mung bean dal in Indian cooking and a huge range of Asian dishes.
Fava beans have been eaten since ancient Egypt and are central to Mediterranean cooking. Worth noting for one specific group: fava beans can trigger favism in people with a G6PD enzyme deficiency, which is a rare genetic condition but worth knowing about. Mung bean sprouts are a separate high-density protein option from the beans themselves.
🫘 Quick Facts
- ~12–14g protein per cup cooked
- Mung beans cook in 15–20 min without soaking — fast for a legume
- Fava beans have been cultivated since ancient Egypt
- Fava beans can trigger favism in G6PD-deficient individuals — rare but worth knowing
- Mung bean sprouts are separately a high protein-density option
#5. Lima Beans
⚡ Underestimated, creamy, and 11.6g protein per cup.
Lima beans have an image problem — the name alone makes people wince. But they deliver around 11.6g protein per cup cooked, a solid fiber load, and meaningful iron and magnesium. They’re also called butter beans, which is a significantly better name and accurately describes the creamy texture when properly cooked.
They work well in soups, stews, and succotash. They absorb surrounding flavors well. Some varieties contain compounds that need proper cooking to neutralize, so don’t eat them raw and cook them thoroughly.
🫘 Quick Facts
- ~11.6g protein per cup cooked
- Also called butter beans — the name is more accurate to the creamy texture
- Good source of iron and magnesium alongside protein and fiber
- Works well in soups, stews, and succotash
- Cook thoroughly — some varieties need heat to neutralize certain compounds
#4. Black Beans and Pinto Beans
⚡ Around 15g protein per cup and antioxidants most people don’t expect from a bean.
Black beans and pinto beans both land around 15g protein per cup cooked, which is serious plant protein by any measure. What makes black beans specifically interesting beyond the protein is the anthocyanin content from the dark color — they have antioxidant levels that rival some berries. Fiber is high, folate is high, iron is meaningful.
Both are central to Latin American, Caribbean, and Southwestern U.S. cuisines. Canned versions are convenient — rinse them well to cut the sodium. Soaking dried beans before cooking reduces the compounds that cause gas and improves digestibility.
🫘 Quick Facts
- ~15g protein per cup cooked for both black and pinto
- Black beans contain anthocyanins — antioxidant levels rival some berries
- High fiber, folate, and iron alongside the protein
- Rinse canned versions well to reduce sodium
- Soaking dried beans improves digestibility and reduces gas
#3. Chickpeas
⚡ 15g protein per cup, the most versatile legume on the list, and a trick shot with the liquid.
Chickpeas deliver around 15g protein per cup cooked and have one of the most interesting preparation stories in this whole list. The liquid from a can of chickpeas — called aquafaba — whips into a foam that behaves almost exactly like egg whites. Vegan meringues, mousses, and mayo are all real using nothing but chickpea liquid.
The protein and fiber combination supports satiety and blood sugar control. Ancient Middle Eastern and Mediterranean staple, central to hummus, falafel, and curries globally. FODMAPs in chickpeas can trigger IBS for sensitive people. Canned versions are convenient — rinse them to cut sodium significantly.
🫘 Quick Facts
- ~15g protein per cup cooked
- Aquafaba (canned liquid) whips like egg whites — real culinary application
- Protein-fiber combo supports satiety and blood sugar control
- Ancient Middle Eastern staple central to hummus, falafel, and global curries
- FODMAPs can trigger IBS in sensitive people — introduce gradually
#2. Edamame
⚡ Complete protein with all essential amino acids — rare in the plant world.
Edamame sits at number two because it does something almost no other vegetable on this list does — it’s a complete protein containing all essential amino acids. Around 18.4g protein per cup prepared from frozen. It’s also got fiber, folate, vitamin K, and iron.
Most other plant proteins need to be paired across meals to cover all essential amino acids. Edamame handles it in one shot. It’s also one of the fastest preparations on the list — boil or steam for a few minutes and it’s done. Traditional East Asian food harvested young from the soybean plant before it matures.
🟢 Quick Facts
- ~18.4g protein per cup — and it’s a complete protein with all essential amino acids
- One of the only vegetables that covers all essential amino acids alone
- Also delivers fiber, folate, vitamin K, and iron
- One of the fastest preparations — a few minutes to boil or steam
- Traditional East Asian staple; soy allergy is the main consideration
#1. Lentils
⚡ The oldest cultivated crop on earth, still the highest protein vegetable you can buy.
Lentils take the top spot. Around 17.9g protein per cup cooked, exceptional fiber at 15g or more, folate, iron, manganese, and potassium, all at a price point that makes almost every other protein source look expensive. They’ve been cultivated for roughly 10,000 years — archaeological evidence from the Near East puts them among the earliest domesticated crops. Humans figured out how good these were before writing existed.
The glycemic impact is very low despite being a starchy legume. The combination of resistant starch, soluble fiber, and protein means glucose enters the bloodstream slowly and steadily. Cooling cooked lentils increases the resistant starch further, same as potatoes.
Red split lentils cook in about 15 minutes without soaking — no other legume on this list comes close to that convenience. Indian dal, Middle Eastern mujadara, French lentilles du Puy — every serious food culture in the world has built something around lentils, and there’s a reason for that.
🏆 Quick Facts
- ~17.9g protein per cup cooked — highest absolute protein on this list
- 15g+ fiber per cup plus folate, iron, manganese, and potassium
- Cultivated for ~10,000 years — one of the earliest domesticated crops
- Very low glycemic impact despite being starchy — glucose enters bloodstream slowly
- Red split lentils cook in ~15 minutes with no soaking — the most convenient legume
Discover the Massive Protein in Your Favorite Veggies
The gap between the bottom of this list and the top is pretty dramatic. Cucumber is basically water. Lentils are a complete nutritional package that humanity has relied on for ten thousand years.
What’s interesting is how many of the vegetables in the middle of this list — the greens especially — punch well above their weight on protein density even if the absolute grams are modest. A plate that combines some cooked spinach, roasted broccoli, mushrooms, and a scoop of lentils is doing more protein work than most people realize.
The other thing that holds up is how much preparation method changes what you actually get. Overboiled broccoli, raw carrots, garlic thrown straight into a hot pan — all cases where a simple change in how you handle it changes the nutritional outcome meaningfully. These aren’t complicated changes. They’re just things most people don’t know.
