Understanding Your Plant-Powered Plate: What Vegetables are Highest in Protein?

October 31, 2025 •

4 min read

While animal products are widely known for their high protein content, a surprising number of vegetables and legumes also offer a powerful protein punch. This guide explores what vegetables are highest in protein?, helping you find satisfying plant-based options to fuel your body and health goals.

Quick Summary

This article examines the most protein-dense vegetables and how to incorporate them into your meals. It details legumes like edamame and lentils, leafy greens such as spinach and kale, and other protein-rich choices.

Key Points

Legumes are top-tier plant protein sources: Vegetables like edamame, lentils, and chickpeas provide the highest protein content among plant-based options.
Soybeans are a complete protein: Edamame (young soybeans) are one of the few plant-based foods that contain all nine essential amino acids.
Cooking concentrates protein: A cup of cooked spinach or kale contains significantly more protein than its raw counterpart due to reduced volume.
Fiber is a key benefit: High-protein vegetables are also rich in fiber, which aids digestion, promotes satiety, and supports heart health.
Variety is crucial: Combining different plant proteins throughout the day helps ensure you consume all essential amino acids, even if individual vegetables are incomplete protein sources.
Weight management support: The combination of protein and fiber in these vegetables helps increase feelings of fullness, assisting with weight management.

The Top Tier: Legumes That Act Like Vegetables

Legumes are often included in lists of high-protein vegetables and are exceptional sources of plant-based protein. Some even rival animal protein in terms of sheer quantity per serving.

Edamame

Young green soybeans, or edamame, are a protein powerhouse, offering approximately 18 grams per cooked cup. What makes them particularly valuable is that they are a complete protein, containing all nine essential amino acids. Available frozen, they can be a quick and satisfying snack or an excellent addition to stir-fries and salads.

Lentils

Lentils are an inexpensive and versatile source of protein, providing around 18 grams per cooked cup. They are also exceptionally high in fiber, iron, and folate. Lentils work well in soups, stews, and curries, and they cook much faster than most other dried beans.

Chickpeas

Also known as garbanzo beans, chickpeas deliver around 16 grams of protein per cooked cup. They have a nutty flavor and are the main ingredient in hummus. They are also delicious roasted for a crunchy snack or added to salads and curries.

Dark Leafy Greens: Protein in Every Bite

While they may not compete with legumes in protein density, certain leafy greens provide a significant amount of protein, especially when cooked down.

Spinach

One cup of cooked spinach provides about 6 grams of protein. Cooking reduces the volume, so you consume more nutrients than a typical raw salad portion. Spinach is also packed with vitamin K, vitamin A, and vitamin C.

Kale

Kale offers around 4 grams of protein per cooked cup, along with high levels of vitamins C, K, and A. Its nutrient density has earned it a superfood reputation, and it can be enjoyed in salads, soups, smoothies, or baked into crispy chips.

Cruciferous and Starchy All-Stars

Beyond leafy greens, several other popular vegetables contribute to your daily protein intake.

Broccoli

This popular cruciferous vegetable contains about 5.7 grams of protein per cooked cup and is a rich source of vitamins C and K, as well as fiber. Broccoli is versatile, whether steamed, roasted, or added to casseroles and stir-fries.

Brussels Sprouts

Offering around 5 grams of protein per cooked cup, Brussels sprouts are high in vitamin C and vitamin K. They are particularly delicious when roasted with olive oil, salt, and pepper.

Potatoes

Often overlooked, a medium baked potato with the skin contains over 4 grams of protein and is an excellent source of potassium and vitamin C. Potatoes can be a filling and nutritious addition to many meals.

Protein Content Comparison Table


Vegetable	Protein per Cooked Cup (approx.)	Calories per Cooked Cup (approx.)	Notable Nutrients
Edamame	18 g	224	Complete protein, folate, iron
Lentils	16 g	207	Fiber, iron, folate
Chickpeas	16 g	293	Fiber, folate, iron
Green Peas	9 g	134	Fiber, vitamin C, zinc
Spinach	6 g	60	Vitamins K, A, C, magnesium
Broccoli	5.7 g	52	Vitamin C, K, folate
Brussels Sprouts	5 g	70	Vitamins C, K, fiber

Incorporating High-Protein Vegetables into Your Diet

Integrating these vegetables into your diet is simple and delicious. Here are a few strategies:

Start with smoothies: Add a handful of spinach or kale to your morning smoothie for a nutrient boost that is barely noticeable in flavor.
Boost salads and soups: Toss cooked lentils or chickpeas into salads for a heartier meal. Peas can be added to almost any soup or grain bowl for extra protein.
Make vegetarian mains: Create a filling lentil-based chili or a chickpea curry. Mashed chickpeas can also be used as a filling for wraps and sandwiches.
Snack smart: Roasted edamame or chickpeas make for a high-protein, crunchy snack.

The Health Benefits Beyond Protein

Beyond providing protein for muscle repair and growth, these vegetables offer a host of additional benefits:

Weight Management: The fiber in these foods promotes satiety, keeping you fuller for longer and helping to control overall calorie intake.
Digestive Health: High fiber content enhances digestion and prevents constipation.
Heart Health: Plant-based proteins with high fiber can help lower cholesterol levels and reduce the risk of heart disease.
Immune Support: Vegetables like broccoli and spinach are rich in vitamins and antioxidants that strengthen the immune system.
Blood Sugar Regulation: Fiber helps regulate blood sugar levels, which is beneficial for individuals with or at risk of diabetes.

Conclusion

While meat is often the go-to source for protein, incorporating high-protein vegetables is a powerful way to enhance your diet. By diversifying your intake with legumes, leafy greens, and cruciferous vegetables, you can easily meet your protein needs while reaping the extensive benefits of a plant-rich diet. The key is to embrace variety and find creative ways to add these nutritional powerhouses to your daily meals, proving that plants can indeed be a mighty source of protein.

For more great ideas on adding high-protein vegetables to your meals, check out this guide on Healthline.

Frequently Asked Questions

Legumes like edamame, lentils, and chickpeas technically have the highest protein content per cooked cup, with edamame offering around 18g and lentils providing about 16-18g.

Focus on incorporating protein-dense vegetables and legumes into every meal. Add edamame to salads, blend spinach or kale into smoothies, and use lentils or chickpeas as the base for soups, curries, and chilis.

This is a common myth. While not all plant proteins are 'complete' on their own (containing all nine essential amino acids), combining a variety of plant proteins throughout the day, such as legumes with grains, ensures you get all the amino acids your body needs.

Yes, high-protein vegetables are beneficial for weight management. The combination of protein and high fiber helps you feel full and satisfied, reducing overall calorie intake.

The USDA classifies legumes (beans, peas, and lentils) in both the protein foods group and the vegetable group because they share characteristics of both.

Add a handful of spinach or kale to smoothies, toss roasted chickpeas onto salads, use lentils to make a quick soup, and stir edamame into stir-fries for an extra protein boost.

Yes, it is possible to build muscle on a plant-based diet. You need to consume a variety of plant-based protein sources, including legumes, grains, nuts, and seeds, in combination with a strength-training routine to get all the essential amino acids needed for muscle growth.