Nutrition Diet: A Guide to What Vegetable Is High in Nitrogen

November 3, 2025 •

4 min read

According to the CDC, less than 10% of U.S. adults meet the minimum vegetable intake, potentially missing out on key nutrients like nitrogen compounds found in many greens. A common query is what vegetable is high in nitrogen, and the answer involves understanding the roles of both nitrates and proteins from plant-based sources.

Quick Summary

Many leafy greens, including arugula, spinach, and kale, are naturally rich in dietary nitrates. The body converts these compounds into beneficial nitric oxide, which supports heart health and athletic performance. Legumes like lentils and edamame also provide dietary nitrogen through their high protein content.

Key Points

Nitrogen Forms: Vegetables provide nitrogen primarily through nitrates in leafy greens and protein in legumes.
Top Nitrate Sources: Arugula, beetroot, spinach, kale, and celery are among the highest in dietary nitrates.
Protein Power: Legumes like edamame, lentils, and chickpeas are excellent sources of protein-based nitrogen for body functions.
Heart Health Boost: Dietary nitrates convert into nitric oxide, which improves blood flow and helps lower blood pressure.
Vegetable vs. Added Nitrates: The nitrates found naturally in vegetables are healthy, while added nitrates in processed meats are linked to health risks.
Cooking Effects: Cooking can reduce nitrate content, so eating some leafy greens raw can help preserve their nitrate levels.
Variety is Key: Combining different high-nitrogen vegetables ensures a broader range of nutrients and maximizes health benefits.

The Two Forms of Nitrogen in Vegetables

When asking about nitrogen in vegetables, it's crucial to distinguish between two main forms: nitrates and protein. Both contribute to your body's nitrogen supply but in different ways. Dietary nitrates, which are abundant in leafy greens and root vegetables, are converted by the body into nitric oxide, a compound vital for cardiovascular health. Conversely, protein is a major source of nitrogen for synthesizing amino acids, hormones, and other essential molecules. Legumes and some other vegetables are particularly rich in protein-based nitrogen.

Vegetables Rich in Dietary Nitrates

Dietary nitrates are a key component of vegetables that support healthy physiological function. The nitrates found naturally in plants, unlike those used as preservatives in processed meats, are converted into beneficial nitric oxide. Below is a list of vegetables particularly high in nitrates:

Arugula (Rocket): Often considered one of the most nitrate-dense vegetables, arugula is a powerhouse for boosting nitric oxide production.
Beetroot and Beet Greens: Both the root and the leafy tops of beets are exceptionally high in nitrates, which is why beet juice is a popular supplement for athletes.
Spinach: A versatile leafy green packed with nitrates, along with iron and antioxidants.
Kale: This popular green is known for its high nitrate content and rich nutrient profile, including vitamins A, C, and K.
Celery: A good source of dietary nitrates, providing a refreshing and crisp way to consume this important compound.
Swiss Chard: A vibrant green that is also high in nitrates, along with vitamins and minerals.
Bok Choy: This Asian green provides nitrates and a host of other nutrients, supporting overall bone strength.

Vegetables High in Protein-Based Nitrogen

In addition to nitrates, many vegetables offer a significant amount of nitrogen in the form of protein. For those following a plant-based diet, these legumes and vegetables are crucial for meeting daily nitrogen requirements.

Edamame: These young soybeans are a complete protein source, offering a substantial amount of protein-based nitrogen per serving.
Lentils: A staple in many diets, lentils are an excellent, inexpensive source of protein and fiber, contributing significantly to nitrogen intake.
Chickpeas: With a nutty flavor and high protein content, chickpeas are a versatile legume used in many dishes, from hummus to curries.
Green Peas: Often added to salads and stir-fries, green peas provide a decent amount of protein and fiber.
Broccoli: While also containing nitrates, broccoli offers a notable protein contribution for a cruciferous vegetable.

Nutritional Comparison of High-Nitrogen Vegetables

To better understand the nutritional contributions of various high-nitrogen vegetables, the following table compares typical values based on a 100g serving. Note that exact nitrate content can vary based on growing conditions.


Vegetable	Nitrate Content (mg/100g)	Protein Content (g/100g)	Notable Benefits
Arugula	Up to 480	~2.6 [1.5.4, rough estimate]	High nitric oxide precursor for athletes
Spinach	250–380	~2.9	Rich in iron and vitamins
Beetroot	110–177	~1.6 [approximate]	Known for improving blood flow and athletic performance
Celery	>250	~0.7 [approximate]	Hydrating and rich in vitamins
Kale	~2.9	~2.9	High in vitamins A, C, and K
Edamame	Low [1.5.4, implied]	~11.9	Complete protein source
Lentils (cooked)	Low [1.5.4, implied]	~9.0	Excellent source of fiber and plant protein

Health Benefits of Dietary Nitrates and Proteins

Incorporating a variety of high-nitrogen vegetables into your diet offers a wide range of health benefits. The conversion of vegetable nitrates into nitric oxide has a significant positive impact, while the protein component is foundational for bodily functions.

Cardiovascular Health: Nitric oxide helps relax and widen blood vessels, which improves blood flow and can help lower blood pressure. This effect is a key reason many studies show a link between nitrate-rich foods and reduced risk of heart disease.
Enhanced Athletic Performance: The improved blood flow from nitric oxide can increase the delivery of oxygen and nutrients to muscles, boosting performance and stamina.
Cognitive Function: Research suggests that increasing nitric oxide levels can also improve brain function and cognitive abilities.
Muscle Growth and Repair: The protein derived from legumes and other nitrogen-rich vegetables is essential for building, repairing, and maintaining muscle tissue, particularly for those engaged in regular physical activity.
Tissue Repair and Cell Replacement: Nitrogen is a fundamental component of nucleic acids (DNA and RNA), which are critical for cell replication and repair throughout the body.
Hormone and Enzyme Regulation: Many hormones and enzymes, which regulate metabolic processes, are proteins, requiring a steady supply of dietary nitrogen for their synthesis.

How to Incorporate High-Nitrogen Vegetables into Your Diet

Adding these beneficial vegetables to your daily meals is simple and delicious. Here are a few practical ideas:

Salads and Bowls: Create vibrant salads with a base of arugula, spinach, or mixed leafy greens. Add cooked lentils or chickpeas for extra protein and fiber.
Smoothies and Juices: Blend spinach, kale, or beetroot into a morning smoothie for a quick and easy nitrate boost.
Stir-Fries and Soups: Add edamame, bok choy, or green peas to stir-fries, or use lentils and spinach in hearty soups.
Roasted Vegetables: Roast beets, broccoli, or asparagus for a flavorful side dish.
Snacks: Snack on edamame or add a handful of greens to a sandwich or wrap.

Conclusion

In summary, understanding what vegetable is high in nitrogen requires looking at both nitrate-rich leafy greens and protein-dense legumes. Leafy greens like arugula, spinach, and kale are excellent sources of nitrates, which your body converts to beneficial nitric oxide to support cardiovascular and cognitive health. Meanwhile, legumes such as lentils and edamame provide essential protein for muscle repair and overall cellular function. By incorporating a variety of these vegetables into a balanced diet, you can effectively boost your nitrogen intake and reap the numerous associated health benefits. A focus on whole, plant-based foods, rather than processed items with added nitrates, is key to maximizing these nutritional advantages.

For more detailed information on nitric oxide and its benefits, you can refer to authoritative sources such as Healthline.

Frequently Asked Questions

Nitrates found naturally in vegetables are generally considered healthy because they are accompanied by antioxidants like Vitamin C that prevent them from forming harmful compounds. Nitrates added to processed meats act as preservatives and can be converted into potentially harmful nitrosamines.

There is no demonstrated link between consuming vegetable-derived nitrates and health issues like cancer. The antioxidants present in these plants are believed to mitigate any potential negative effects. The health concerns associated with high nitrate intake typically relate to processed foods with added nitrates.

Studies have shown that cooking vegetables, such as boiling, can reduce their nitrate content. This is because nitrates are water-soluble and can be leached out into the cooking water. For greens like spinach, eating them raw can preserve more of their nitrate levels.

Nitric oxide helps relax and widen blood vessels, leading to improved blood flow, lower blood pressure, and better athletic performance. It also supports brain function and overall heart health.

Yes, by incorporating a variety of protein-rich vegetables like legumes (lentils, edamame, chickpeas) and leafy greens, you can obtain sufficient dietary nitrogen for protein synthesis and other bodily functions.

Some vegetables, like spinach and broccoli, offer a good mix of both dietary nitrates and protein. However, legumes like edamame provide a much higher protein content, while leafy greens like arugula are top sources for nitrates.

Vegetables absorb nitrogen from the soil, which can be enriched by fertilizers. This nitrogen is then used to form proteins and nitrates within the plant. While the ultimate source might be similar, the human health impacts depend on the compound ingested (e.g., natural vegetable nitrates vs. excessive nitrates from fertilizer contamination).