What Green Vegetable Is the Highest in Protein? An In-Depth Look at Protein-Packed Greens for Your Nutrition Diet

October 29, 2025 •

4 min read

While many green vegetables are low in protein, a cooked cup of edamame packs an impressive 18 grams, making it the clear answer to the question, 'What green vegetable is the highest in protein?'. This guide explores the nutritional powerhouses of the plant world, helping you integrate these protein-rich greens into a balanced and healthy nutrition diet.

Quick Summary

This article examines the green vegetables with the highest protein content, highlighting edamame as a top contender and detailing the protein contributions of others like green peas, spinach, and broccoli. It explores preparation methods, additional nutritional benefits, and offers practical tips for including more plant-based protein in your meals.

Key Points

Edamame is the top green vegetable for protein: As an immature green soybean, it provides approximately 18g of complete protein per cooked cup.
Cooking concentrates protein: Vegetables like spinach, which contain a lot of water when raw, offer a higher protein amount per cup when cooked.
Other greens are valuable contributors: Green peas, Brussels sprouts, kale, and broccoli also provide significant amounts of plant-based protein.
Combine with other sources: Pairing protein-rich greens with whole grains or legumes creates complete protein meals, ideal for vegetarian or vegan diets.
Greens offer more than just protein: These vegetables are rich in fiber, vitamins, minerals, and antioxidants, contributing to gut health, weight management, and immune function.
Protein per calorie is key: Watercress is noted for its high protein-to-calorie ratio, making it extremely nutrient-dense.

Demystifying Plant-Based Protein: Beyond the Salad Greens

When most people think of protein, they imagine meat, dairy, or eggs. However, a well-structured nutrition diet can get a significant protein boost from plant-based sources, especially green vegetables. While no single green vegetable will entirely replace animal protein, certain varieties offer a surprising amount, making them an excellent addition to a balanced diet. Factors like serving size and preparation method significantly impact the final protein count.

The Reigning Champion: Edamame

Leading the pack for protein content is edamame, the immature green soybean. Despite being a legume, it's often consumed and classified as a green vegetable. One cup of cooked, shelled edamame provides an impressive 18 grams of protein, alongside a balanced mix of fiber, carbohydrates, and healthy fats. Furthermore, edamame is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This nutritional profile makes it a powerhouse ingredient for muscle repair, sustained energy, and overall health.

Ways to enjoy edamame include:

Steamed and lightly salted: A simple, healthy snack or appetizer.
Added to salads: Provides a hearty and satisfying crunch.
Blended into spreads: Creates a nutritious hummus alternative.
Stir-fried with other vegetables: A great way to boost the protein content of any stir-fry dish.

Other High-Protein Green Vegetables

While edamame is the top performer, several other green vegetables contribute meaningful amounts of protein, particularly when prepared correctly.

Green Peas: A classic side dish, green peas offer around 8 to 9 grams of protein per cooked cup. They are also high in fiber, which aids in digestion and promotes a feeling of fullness. This makes them a great tool for weight management and gut health.

Cooked Spinach: While raw spinach has a low protein density per cup due to its high water content, cooking it concentrates the nutrients. A cup of cooked spinach can provide up to 6 grams of protein, along with huge doses of vitamins A, C, and K, plus iron and magnesium.

Brussels Sprouts: These mini cabbages have gained popularity for good reason. A cooked cup provides around 4 to 5 grams of protein and is an excellent source of vitamins C and K, as well as fiber.

Kale: Another popular leafy green, cooked kale offers about 4 grams of protein per cup. It is also loaded with vitamins and antioxidants, making it a fantastic addition to smoothies, stir-fries, and soups.

Broccoli: Well-known for its nutritional benefits, a cup of cooked broccoli contains around 4 to 5 grams of protein, along with significant amounts of vitamin C, vitamin K, and fiber.

Comparing High-Protein Green Vegetables

To help you visualize the protein differences, here is a comparison table of common high-protein green vegetables. Note that preparation affects the final protein count.


Vegetable (per 1 cooked cup)	Protein Content (grams)	Key Nutritional Highlights
Edamame (shelled)	~18g	Complete protein, high in fiber and healthy fats.
Green Peas	~8-9g	Rich in fiber, vitamins, and minerals.
Spinach	~6g	High in vitamins K, A, and C, and a good source of iron.
Broccoli	~4-5g	Excellent source of vitamins C and K, and fiber.
Brussels Sprouts	~4-5g	High in vitamins C and K, with detoxifying compounds.
Kale	~4g	Packed with vitamins A, C, K, and antioxidants.

Maximizing Your Protein Intake with Greens

To effectively incorporate these vegetables into your diet, consider how preparation and combinations can make a difference. For example, sautéing a large volume of spinach reduces it to a more manageable serving size, concentrating its protein and nutrient load. Combining green vegetables with other plant-based protein sources like quinoa, lentils, or beans can create a complete protein meal. For example, a stir-fry of edamame, broccoli, and quinoa makes a well-rounded and protein-rich dinner. Similarly, adding a handful of spinach or frozen peas to a morning smoothie is an effortless way to start your day with extra protein and nutrients.

Conclusion: Strategic Choices for a Protein-Rich Diet

While animal products are widely recognized for their high protein levels, green vegetables offer a powerful, nutrient-dense, and often more fibrous alternative for a balanced nutrition diet. For those asking what green vegetable is the highest in protein, the clear winner is edamame, providing a significant and complete protein source. However, other vegetables like green peas, spinach, broccoli, and Brussels sprouts also make valuable contributions. By strategically including these green powerhouses in your meals, you can enhance your protein intake while enjoying a wide array of vitamins, minerals, and antioxidants essential for overall health.

Learn more about nutritious plant-based foods from the National Institutes of Health.

Frequently Asked Questions

Edamame, which are immature soybeans often classified as a green vegetable, typically has the highest protein content among green vegetables, with a single cooked cup containing around 18 grams.

Edamame is technically a legume because it is a soybean, but it is often prepared and consumed like a green vegetable. Nutritionally, it functions as a high-protein vegetable option.

Cooking reduces the water content of vegetables like spinach and kale, which concentrates the nutrients, including protein. A cup of cooked spinach, for example, has significantly more protein than a cup of raw spinach.

While green vegetables contribute valuable protein, it is challenging to meet your daily protein needs from them alone. It's best to combine them with other plant-based protein sources, like beans, lentils, and nuts, or other dietary proteins.

You can add steamed edamame to salads, blend spinach or kale into smoothies, stir-fry peas and broccoli, or roast Brussels sprouts with other vegetables. These are simple ways to boost your protein intake.

Yes. Protein-rich greens often have a good amount of fiber, which helps you feel fuller for longer. This can reduce overall calorie intake and support weight management goals.

Eating just one cup of a high-protein green vegetable like edamame provides a substantial protein boost. While other greens may offer less per cup, a consistent and varied intake of them throughout the day can significantly contribute to your protein goals.