What Vegetable Has the Most Protein in the World?: Unpacking the Top Plant-Based Sources

October 4, 2025 •

4 min read

With approximately 18 grams of protein per cooked cup, immature soybeans, known as edamame, are a leading contender for what vegetable has the most protein in the world, offering a complete protein source rich in all nine essential amino acids. Incorporating such nutrient-dense foods is crucial for building and repairing tissues and can help with satiety and weight management.

Quick Summary

This guide reveals the top vegetable and legume sources of protein, confirming soybeans and edamame as nutritional powerhouses. It provides a detailed comparison of protein content, explains important health benefits, and offers practical tips for adding these foods to a balanced diet.

Key Points

Edamame is a top contender: Immature soybeans (edamame) are among the highest protein vegetables, offering around 18g per cooked cup.
Soybeans are the leader: Mature soybeans contain even more protein, about 28.6g per cooked cup, and are a complete protein source.
Legumes are protein powerhouses: Pulses like lentils, chickpeas, and black beans are excellent sources, providing 15-18g of protein per cup.
Other vegetables contribute: Vegetables like green peas, spinach, and broccoli, while lower in protein per serving, add valuable nutrients to your diet.
Prioritize variety: For optimal nutrition, focus on including a variety of high-protein vegetables and legumes to get a full range of essential amino acids and nutrients.
Health benefits are widespread: A plant-rich diet with these vegetables supports heart health, weight management, and digestive health.

The Top Contenders: Edamame and Soybeans

When seeking the vegetable with the highest protein content, mature soybeans and their immature form, edamame, consistently top the list. While botanically classified as legumes, they are often grouped with vegetables in dietary discussions due to their high nutritional value and versatility.

A cup of boiled soybeans can pack an impressive 28.6 grams of protein, a quantity comparable to many animal protein sources. What makes soybeans particularly remarkable is that they are one of the few plant-based foods that provide a "complete" protein, meaning they contain all nine essential amino acids necessary for human health. Edamame, which are simply young soybeans, also offer a significant protein boost, with around 18 grams per cooked cup.

Beyond the Bean: Other High-Protein Vegetables

While soybeans lead the pack, many other vegetables offer a valuable contribution to your daily protein needs. These options are crucial for a well-rounded, plant-based diet, providing additional fiber, vitamins, and minerals.

Notable Protein-Rich Vegetables

Lentils: Though technically a pulse, lentils are a protein powerhouse, offering a similar protein count to edamame with approximately 18 grams per cooked cup. They are also high in fiber and iron, making them an excellent choice for soups, stews, and salads.
Chickpeas: Also known as garbanzo beans, chickpeas provide about 15 grams of protein per cooked cup. This versatile legume is the star of hummus and can be roasted for a crunchy snack or added to salads and curries.
Black Beans: A staple in many cuisines, black beans deliver around 15 grams of protein per cooked cup, along with high levels of fiber.
Green Peas: Sweet and small, green peas contain a solid 9 grams of protein per cooked cup. They are easy to add to rice, pasta, or enjoy as a simple side dish.
Spinach: While not as high in protein by volume, cooked spinach contains about 5 grams of protein per cup. As a nutrient-dense leafy green, it also provides significant amounts of iron and calcium.
Broccoli and Brussels Sprouts: Both of these cruciferous vegetables offer a modest 4 grams of protein per cooked cup. They are also packed with fiber, vitamins, and antioxidants.

A Nutritional Showdown: Protein-Rich Foods Compared

To illustrate the differences, here is a comparison of protein content and other nutritional highlights for some of the top plant-based sources.


Food (per cup, cooked)	Protein (approx. g)	Key Nutritional Facts	Culinary Uses
Soybeans	~28.6	Complete protein, fiber, healthy fats	Tofu, soy milk, tempeh, salads
Edamame	~18	Complete protein, high in fiber, vitamins	Steamed snack, salads, stir-fries
Lentils	~18	High in fiber, iron, B vitamins	Soups, stews, curries
Chickpeas	~15	High in fiber, folate, and manganese	Hummus, roasted snacks, salads
Green Peas	~9	Vitamins A, K, C, fiber	Side dish, rice, pasta dishes
Spinach	~5	Iron, calcium, vitamins A, K	Salads, smoothies, sautéed greens

The Health Benefits of Prioritizing Plant-Based Protein

Integrating high-protein vegetables and legumes into your diet offers a multitude of health benefits beyond just muscle repair. Plant-based protein sources are often rich in fiber and contain beneficial plant compounds that promote overall well-being.

Heart Health: Consuming plant-based protein is associated with a lower risk of cardiovascular disease, partly because these foods typically contain unsaturated fats and no cholesterol.
Weight Management: The fiber and protein in these vegetables can help you feel full for longer, which can aid in weight management by reducing overall calorie intake.
Digestive Health: High fiber content, especially in legumes, promotes healthy digestion and regularity.
Nutrient Richness: Beyond protein, these foods are packed with essential vitamins and minerals, contributing to a diverse and nutrient-dense diet.

Incorporating More High-Protein Vegetables into Your Diet

Making these plant-based powerhouses a regular part of your meals is easier than you might think. Here are some simple and delicious ideas:

Boost Your Breakfast: Add spinach to your scrambled eggs or smoothie. Or, blend some edamame into a savory morning dip.
Liven Up Your Lunch: Create a hearty salad with lentils, chickpeas, or roasted edamame. Hummus, made from chickpeas, is an excellent high-protein spread for sandwiches.
Optimize Your Dinner: Make soups or stews with lentils and black beans. Add edamame or chickpeas to your favorite stir-fries for extra protein and texture.
Snack Smart: Roasted chickpeas and steamed edamame are perfect, protein-rich snacks that can replace less healthy alternatives.
Meal Prep for Success: Cook a large batch of lentils or black beans at the beginning of the week to easily add them to various meals. You can find more information on the health benefits of soybeans from authoritative sources like Healthline.

Conclusion: The Answer and Beyond

While mature soybeans hold the top spot for protein content among vegetables, the ultimate goal for a healthy diet is variety and balance. Focusing on a diverse range of high-protein legumes and other nutrient-dense vegetables will provide the full spectrum of vitamins, minerals, and essential amino acids your body needs. Incorporating these foods daily is a simple and effective strategy for anyone looking to boost their protein intake, whether following a plant-based diet or simply aiming for a healthier, more diverse plate.

Frequently Asked Questions

Mature soybeans have the highest protein content among vegetables, with approximately 28.6 grams per cooked cup. Edamame (immature soybeans) is also very high, with about 18 grams per cooked cup.

Yes, edamame is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This is a significant advantage for those on a vegetarian or vegan diet.

Edamame are simply immature soybeans. They are harvested earlier than mature soybeans, giving them a bright green color and a slightly different texture and flavor. Both are rich in protein.

You can easily incorporate more high-protein vegetables by snacking on steamed edamame, adding lentils and chickpeas to soups and salads, and blending spinach into smoothies.

No, while all vegetables contain some protein, most have much smaller amounts compared to legumes like soybeans, lentils, and beans. Leafy greens like spinach and cruciferous vegetables like broccoli offer moderate amounts but are still important contributors to a balanced diet.

Lentils are botanically classified as pulses, which are edible seeds of legume plants. While not technically vegetables, they are often considered high-protein vegetables in dietary discussions and are a cornerstone of many plant-based diets.

In addition to providing protein for muscle growth and tissue repair, high-protein vegetables are rich in fiber, which can help with weight management and digestion. They are also linked to improved heart health.