What is the most protein-rich veggie? Understanding plant-based protein sources

November 5, 2025 •

4 min read

While the highest protein content per 100g in the veggie category is technically found in dried soybeans (which can be roasted to achieve 40-46g of protein per 100g), the fresh, young form, edamame, is a more common point of comparison for vegetables, offering a significant 12g of protein per 100g. The key lies in understanding that "veggie" is often a broad term and that legumes, while botanically fruits, are commonly considered vegetables in a nutritional context.

Quick Summary

The most protein-dense fresh vegetable is edamame, which is a young soybean. It provides a complete protein profile and is rich in fiber and essential nutrients. Other top contenders include lentils, chickpeas, and green peas, which are all part of the legume family and offer substantial protein per serving. These plant-based options are versatile and vital for a healthy, high-protein nutrition diet.

Key Points

Edamame is the most protein-rich veggie: Shelled, cooked edamame provides about 12g of complete protein per 100g, with dried, roasted varieties offering significantly more.
Legumes are top plant-based protein sources: Lentils and chickpeas are excellent protein sources, with lentils offering ~18g per cooked cup and chickpeas ~15g per cooked cup.
Combine sources for a complete protein profile: To ensure intake of all essential amino acids on a plant-based diet, consume a variety of protein-rich legumes, nuts, seeds, and whole grains throughout the day.
High-protein vegetables are also rich in nutrients: Edamame, spinach, and broccoli are packed with fiber, vitamins, and minerals that support overall health beyond just protein.
Preparation methods matter for protein content: The protein concentration in vegetables can be significantly affected by how they are prepared, such as the high density found in dry roasted edamame.
Variety is key for vegetarian protein intake: A diverse nutrition diet that includes various plant-based protein sources is more effective and healthier than relying on a single food item.

Demystifying Plant-Based Protein

Many people on a vegetarian or vegan nutrition diet are concerned about meeting their protein needs. While meat and dairy are often thought of as the primary protein sources, the plant kingdom offers numerous excellent options. The question of what is the most protein-rich veggie is common, but the answer requires a look at specific food groups and preparation methods.

The clear winner: Edamame

The top contender for the most protein-rich vegetable in its fresh form is edamame, which are young, immature soybeans. A 100g serving of shelled, cooked edamame provides around 12g of high-quality, complete protein, meaning it contains all nine essential amino acids. This makes it a nutritional powerhouse, especially when compared to many other commonly eaten vegetables.

Key benefits of edamame include:

Rich in fiber, promoting digestive health.
Contains beneficial isoflavones with antioxidant properties.
Provides essential nutrients like folate, vitamin K, and magnesium.
Can help lower LDL (bad) cholesterol levels and manage blood sugar.

For an even higher protein concentration, dry roasted edamame can contain up to 46g of protein per 100g, rivaling or surpassing many meat products. This makes it a great snack for muscle repair and weight management.

Legumes: The overlooked protein powerhouses

When discussing high-protein vegetables, legumes are an essential category. While botanically a fruit, they are nutritionally classed with vegetables and protein foods. These offer some of the highest protein counts in the plant world.

Lentils: A versatile and affordable choice

A cup of boiled lentils provides about 18g of protein, along with an impressive amount of fiber and iron. They are extremely versatile and can be used in soups, stews, salads, and curries.

Chickpeas: The hummus hero

Also known as garbanzo beans, chickpeas deliver around 15g of protein per cooked cup. They are a staple in many cuisines and can be enjoyed roasted, mashed into hummus, or added to salads and curries.

Green Peas: Small but mighty

Often overlooked, a cup of cooked green peas contains about 9g of protein. They are also rich in vitamins C and K, making them a nutritious addition to any meal.

Leafy greens and other high-protein vegetables

Beyond legumes, several other vegetables contain notable amounts of protein, particularly in relation to their calorie count.

The superstar spinach

Cooked spinach provides approximately 5g of protein per cup, along with iron, folate, and calcium. Its high nutrient density makes it an excellent choice for boosting overall health.

Broccoli: The cruciferous contender

This common vegetable offers around 4g of protein per cooked cup, plus a wealth of fiber, vitamin C, and vitamin K. Broccoli is incredibly versatile and can be steamed, roasted, or added to stir-fries.

Brussels Sprouts: Miniature protein packages

Similar to broccoli, Brussels sprouts contain about 4g of protein per cooked cup. These small cabbages are also full of vitamins and fiber, making them a nutritious and satisfying side dish.

Comparison of High-Protein Vegetables (Cooked, per cup)


Vegetable	Protein (approx. per cup)	Additional Notable Nutrients
Edamame	~18g (shelled)	Fiber, Iron, Folate, Vitamin K
Lentils	~18g	Fiber, Iron, B Vitamins
Chickpeas	~15g	Fiber, Folate, Manganese
Green Peas	~9g	Fiber, Vitamin C, Vitamin K
Spinach	~5g	Iron, Calcium, Vitamins
Broccoli	~4g	Fiber, Vitamin C, Vitamin K
Brussels Sprouts	~4g	Vitamin C, Vitamin K

Integrating high-protein veggies into your diet

Incorporating these protein-rich options into your daily meals is simple. Start by adding edamame to salads or enjoying it as a snack. Use lentils and chickpeas as a base for hearty soups, stews, or homemade hummus. Mix chopped spinach or peas into pasta sauces, stir-fries, and casseroles for an easy protein boost.

For a complete and varied protein intake, combine different plant-based sources. Your body can assemble the necessary amino acids throughout the day, so there is no need to get every essential amino acid in a single meal. This strategy ensures you receive a broad spectrum of nutrients and health benefits. A balanced diet incorporating a variety of legumes, whole grains, nuts, and high-protein vegetables provides all the necessary building blocks for health.

Conclusion

While many vegetables contain some protein, edible soybeans, particularly edamame, stand out as the most protein-rich veggie, especially when considering protein density and complete amino acid profile. However, an optimal nutrition diet for protein relies not on a single food but on a variety of sources. By incorporating a mix of legumes like lentils, chickpeas, and green peas, alongside other nutrient-dense vegetables, individuals can easily meet their protein requirements and support a healthy, balanced lifestyle. The vast array of delicious plant-based options available means that enjoying a protein-rich diet without meat is both easy and satisfying.

For more nutritional information, you can reference the USDA FoodData Central.

Frequently Asked Questions

Edamame, which are young soybeans, is the most protein-rich vegetable, providing around 12g of complete protein per 100g serving when cooked.

Yes, while botanically classified as fruits, legumes like lentils, chickpeas, and soybeans are widely considered vegetables in a nutritional context and are included in both the vegetable and protein food groups by national health guidelines.

A single cooked cup of lentils is a powerful protein source, containing approximately 18g of protein.

Yes, by eating a variety of plant-based protein sources throughout the day, your body can obtain all nine essential amino acids. Legumes like soybeans are complete proteins on their own.

Yes, the drying and roasting process removes water content, which concentrates the protein. Dry roasted edamame can contain a significantly higher percentage of protein per 100g than fresh, cooked edamame.

Other vegetables with notable protein content include spinach (~5g per cooked cup), broccoli (~4g per cooked cup), and Brussels sprouts (~4g per cooked cup), which are also rich in vitamins and fiber.

Try incorporating edamame into salads, making soups with lentils, using chickpeas for hummus, or adding spinach and broccoli to your meals. A varied diet with different plant-based protein sources is the best approach.