What Food Has the Highest Protein in Vegetables? An Expert Guide

November 12, 2025 •

4 min read

According to the USDA, legumes like edamame and lentils are among the most protein-dense vegetables available, with edamame offering up to 18 grams per cooked cup. This makes them a top contender for anyone asking what food has the highest protein in vegetables.

Quick Summary

This article explores the highest protein vegetables, highlighting nutrient-rich options like edamame, lentils, and peas. It covers protein content, health benefits, and practical ways to integrate these powerhouse foods into a balanced, plant-based diet.

Key Points

Legumes Lead the Way: Legumes like edamame and lentils offer the highest protein concentration among vegetables, with edamame providing approximately 18g per cooked cup.
Combine for Complete Proteins: With the exception of complete protein sources like soy, most vegetables should be combined with other plant-based foods, like grains, to ensure all essential amino acids are consumed.
Beyond Legumes: Leafy greens and cruciferous vegetables, including spinach, broccoli, and Brussels sprouts, contribute significantly to your daily protein intake.
Increase Intake Easily: Simple methods like adding legumes to salads, blending spinach into smoothies, or roasting vegetables can help boost your overall protein consumption.
Benefits of Plant Protein: Opting for high-protein vegetables provides not just protein but also fiber, antioxidants, and other nutrients, aiding in digestion, weight management, and overall health.
Variety is Key: Eating a wide variety of plant-based protein sources throughout the day is the best strategy for meeting all your nutritional needs without relying on a single food item.

Demystifying Plant-Based Protein

For many, protein is synonymous with meat and dairy. However, the world of plant-based foods offers an abundance of protein-rich options, many of which provide additional benefits like fiber and antioxidants. When we consider what food has the highest protein in vegetables, we must look at legumes—a category that includes beans, peas, and lentils, which are classified by the USDA as both vegetables and protein sources. These foods consistently top the charts for protein content in the plant kingdom.

The Protein Powerhouses: Legumes

Legumes are the undisputed champions when it comes to plant-based protein content per serving. They are versatile, affordable, and easy to incorporate into a wide range of dishes, from soups and stews to salads and dips.

Here are some of the standout legumes:

Edamame: These young, green soybeans offer about 18 grams of protein per cooked cup, making them a complete protein source containing all nine essential amino acids.
Lentils: A true powerhouse, cooked lentils provide roughly 18 grams of protein per cup. They are also an excellent source of fiber and iron, supporting digestive and heart health.
Chickpeas (Garbanzo Beans): With approximately 15 grams of protein per cooked cup, chickpeas are a versatile legume perfect for hummus, curries, and roasted snacks.
Black Beans: A cup of cooked black beans offers around 15 grams of protein and is packed with fiber and antioxidants, which support blood sugar regulation.
Split Peas: These dried peas deliver a solid 16 grams of protein per cooked cup and are commonly used in hearty soups and stews.

Non-Legume Vegetables with Significant Protein

While legumes lead the pack, several other vegetables provide a notable amount of protein and a wealth of other nutrients. Incorporating these into your meals can help round out your protein intake.

Some of the best options include:

Spinach: One cooked cup of spinach provides about 5 grams of protein along with high levels of iron, calcium, and vitamins A and K.
Broccoli: This cruciferous vegetable contains around 4 grams of protein per cooked cup, plus a generous dose of fiber and vitamin C.
Brussels Sprouts: A cooked cup of these small cabbages offers about 4 grams of protein, and they are especially rich in vitamin K.
Sweet Corn: Often overlooked, one cup of cooked corn contains roughly 5 grams of protein and is a good source of fiber.
Mushrooms: These fungi provide about 3 grams of protein per cooked cup and are also a great source of B vitamins.

High-Protein Vegetable Comparison

To highlight the differences, here's a comparison of the protein content and primary benefits of some top vegetables based on one cooked cup serving.


Vegetable	Protein Content (per cooked cup)	Notable Nutrients
Edamame	18 grams	Complete protein, fiber, folate
Lentils	18 grams	Fiber, iron, folate
Split Peas	16 grams	Fiber, folate, iron
Chickpeas	15 grams	Fiber, folate, iron
Black Beans	15 grams	Fiber, antioxidants, magnesium
Green Peas	9 grams	Fiber, vitamins A, C, K
Spinach	5 grams	Iron, calcium, vitamins A & K
Sweet Corn	5 grams	Fiber, vitamin C
Broccoli	4 grams	Fiber, vitamins C & K
Brussels Sprouts	4 grams	Fiber, vitamin K, vitamin C

Combining Vegetables for Complete Protein

While soy products like edamame and tofu are complete proteins on their own, other vegetables might lack sufficient amounts of one or more essential amino acids. However, by combining different types of plant-based foods, you can easily create complete protein meals throughout the day. For instance, pairing legumes (high in lysine) with grains (high in methionine) creates a complete amino acid profile. A simple meal of rice and beans is a classic and effective example.

Maximizing Your Vegetable Protein Intake

Increasing your protein intake from vegetables doesn't have to be complicated. Here are some simple strategies:

Add Legumes to Everything: Toss a handful of chickpeas into a salad, stir lentils into a soup, or mash up black beans for tacos.
Roast Your Veggies: Roasting vegetables like Brussels sprouts and broccoli brings out a nutty flavor, making them a more appealing and filling side dish.
Start with Protein-Rich Smoothies: For breakfast, add cooked lentils, spinach, or kale to a smoothie to start your day with a protein boost.
Make Healthy Snacks: Roasted chickpeas or edamame seasoned with spices are a great, portable, high-protein snack option.

Conclusion

When it comes to answering "what food has the highest protein in vegetables," legumes such as edamame, lentils, and chickpeas are the clear frontrunners. However, a wide variety of other vegetables, including spinach, broccoli, and sweet corn, also provide valuable protein and should be included in a balanced diet. By incorporating a diverse array of these plant-based foods into your daily meals, you can effortlessly meet your protein needs and enjoy the many health benefits that come with a fiber-rich, antioxidant-packed diet. For those on a vegan or vegetarian diet, or simply looking to reduce meat consumption, focusing on this variety ensures you get all the essential amino acids your body requires for optimal health.

For more detailed nutritional information on these and other plant-based foods, consult the USDA FoodData Central database, a reliable resource for verifying the protein content and other nutritional values of various foods.

Frequently Asked Questions

Among commonly consumed vegetables, legumes like edamame and lentils are the most protein-dense. Edamame, in particular, offers about 18 grams of protein per cooked cup, putting it at the top of the list.

Yes, it is possible to meet all your daily protein needs with a balanced, plant-based diet. By consuming a wide variety of legumes, whole grains, nuts, and seeds, you can ensure you receive all the necessary amino acids.

Yes, soy-based foods such as edamame, tofu, and tempeh are considered complete protein sources because they contain all nine essential amino acids that the human body cannot produce on its own.

One cup of cooked spinach contains approximately 5 grams of protein, in addition to significant amounts of iron, calcium, and vitamins A and K.

Yes, green peas are an excellent source of protein, providing around 9 grams per cooked cup. They are also rich in fiber and essential vitamins.

All vegetables contain some amount of protein, though the quantity varies significantly. For example, leafy greens like kale and spinach have more protein per calorie than lower-protein options like iceberg lettuce.

The protein content of vegetables remains relatively stable when cooked. However, cooking can cause water loss, which can concentrate nutrients, including protein, in a cooked portion versus a raw one of the same volume.