What vegetables have protein? A guide to plant-based power

October 5, 2025 •

4 min read

While many associate protein solely with meat and dairy, a single cup of cooked green peas contains over 8 grams of protein, proving vegetables are a valuable source. This guide will explore what vegetables have protein? and how they can be effectively integrated into a balanced and nutritious diet for everyone, not just those following a vegan or vegetarian lifestyle.

Quick Summary

This guide provides a comprehensive overview of vegetables rich in protein, detailing top sources like legumes, leafy greens, and cruciferous types. It explains how to combine different plant foods for complete protein intake, lists specific examples with their nutritional value, and offers practical tips for incorporating more vegetable protein into your daily meals.

Key Points

Legumes are top-tier: Edamame, lentils, and chickpeas are among the most protein-dense vegetables, with edamame offering a complete protein profile.
Leafy greens add valuable protein: Vegetables like cooked spinach and kale contribute a significant amount of protein relative to their calorie count.
Combine for complete protein: Since most plant-based protein is incomplete, mixing different vegetable sources (like legumes and grains) ensures you get all essential amino acids.
Incorporate into every meal: Start the day with greens in smoothies or eggs, snack on roasted legumes, and add them to salads and dinners to increase intake throughout the day.
Cooking affects protein content: Cooking certain vegetables, like leafy greens, reduces water content and concentrates the protein per cup.

Understanding Protein in Vegetables

Protein is an essential macronutrient vital for building and repairing tissues, creating enzymes and hormones, and supporting immune function. While animal products are known for being rich in protein, a wide array of vegetables can also contribute significantly to your daily intake. For those following a plant-based diet, understanding these sources is crucial, but even meat-eaters can benefit from incorporating more of these nutrient-dense options.

Unlike animal proteins, most individual plant proteins are considered 'incomplete,' meaning they lack one or more of the nine essential amino acids. However, by consuming a varied diet and combining different plant proteins, it is easy to acquire all the essential amino acids your body needs. For instance, combining legumes with whole grains, like beans and rice, creates a complete protein profile.

Top Protein Powerhouses: Legumes

Legumes are among the most protein-dense vegetables and are often a staple in vegetarian and vegan diets. They are also high in fiber, which aids digestion and promotes a feeling of fullness.

Legumes with High Protein Content:

Edamame: These young soybeans are a complete protein and one of the highest vegetable protein sources. A single cup of cooked edamame contains around 18 grams of protein. They can be enjoyed steamed as a snack or added to salads and stir-fries.
Lentils: Lentils are a nutritional powerhouse, with about 18 grams of protein per cooked cup. They cook quickly and are perfect for soups, stews, and curries.
Chickpeas: Also known as garbanzo beans, chickpeas provide about 15 grams of protein per cooked cup. They are a foundational ingredient for hummus and are delicious when roasted or added to salads.
Black Beans: A cooked cup of black beans offers approximately 15 grams of protein and is packed with fiber. They are a versatile addition to tacos, chili, and bowls.

Leafy Greens and Cruciferous Vegetables

Don't underestimate the protein content of these nutrient-dense vegetables. While they contain less protein per serving than legumes, their low calorie count and high concentration of vitamins and minerals make them excellent choices.

Notable options include:

Spinach: A cup of cooked spinach provides around 6 grams of protein. It's a fantastic addition to smoothies, salads, and sautéed dishes.
Broccoli: This cruciferous vegetable contains about 4 grams of protein per cup when cooked. It is also high in vitamin C and fiber.
Brussels Sprouts: With approximately 4 grams of protein per cooked cup, these mini cabbages are surprisingly rich in nutrients.
Kale: This popular leafy green offers about 3.5 grams of protein per cooked cup and is loaded with vitamins.

Starchy Vegetables with a Protein Boost

Heavier and more starchy vegetables can also be good sources of protein, along with complex carbohydrates.

Examples include:

Potatoes: A medium-sized baked potato with the skin on contains approximately 4.3 grams of protein.
Sweet Corn: Cooked sweet corn offers around 5 grams of protein per cup.
Sweet Potatoes: A cup of sweet potato provides about 2 grams of protein.

Comparison Table: Protein in Common Vegetables

This table provides a snapshot of the protein content per cooked cup for various vegetables mentioned.


Vegetable	Protein (per cooked cup)	Key Nutrients	Notes
Edamame	18 grams	Fiber, Folate, Iron	Complete protein source
Lentils	18 grams	Fiber, Iron, Folate	Legume, often used in soups and curries
Chickpeas	15 grams	Fiber, Iron, Manganese	Versatile for salads, hummus, and roasting
Black Beans	15 grams	Fiber, Iron, Potassium	Excellent in chili and tacos
Green Peas	9 grams	Fiber, Vitamins C and K	Surprising protein content for a smaller vegetable
Spinach	6 grams	Vitamin K, Calcium, Iron	Great for adding to a variety of meals
Broccoli	4 grams	Vitamin C, Fiber, Vitamin K	Excellent source of vitamins and minerals

How to Incorporate More Protein-Rich Vegetables

Building a diet around these vegetables is both simple and delicious. The key is variety to ensure you get a full spectrum of amino acids and other nutrients.

Start with Breakfast: Add spinach or kale to your morning smoothie or scramble eggs with a handful of sautéed vegetables.
Make Smart Snacks: Instead of chips, snack on roasted edamame or chickpeas. A hummus dip with chopped vegetables is another great option.
Boost Your Lunch: Add black beans or lentils to your salads for extra protein and fiber.
Enhance Dinner: Use lentils or beans as the base for a soup or chili, or add them to stews and stir-fries. Roasted broccoli or Brussels sprouts make for a delicious and protein-packed side dish.
Plan Ahead: Cook a batch of lentils or chickpeas at the beginning of the week to have them ready to toss into meals throughout the week.

Conclusion

Incorporating protein-rich vegetables into your diet is an easy and effective way to boost your overall health. From the high-protein legumes like edamame and lentils to the nutrient-dense leafy greens such as spinach and kale, a diverse range of plant-based options can help you meet your protein needs. By focusing on variety and pairing different plant sources, you can ensure a balanced intake of all essential amino acids. Making these delicious and healthy vegetables a central part of your meals will not only provide essential protein but also a wealth of other vitamins, minerals, and fiber for a well-rounded and vibrant diet. For more in-depth nutritional data, visit the U.S. Department of Agriculture FoodData Central.

Frequently Asked Questions

Among common vegetables, legumes like edamame and lentils have the highest protein content. Cooked edamame contains approximately 18 grams of protein per cup, while cooked lentils also offer around 18 grams.

Yes, it is possible to get all your required protein from plant-based sources. The key is to eat a wide variety of foods to ensure you get all nine essential amino acids. Combining foods like legumes and grains is a common strategy.

A complete protein contains all nine essential amino acids your body cannot produce on its own. While most vegetables are incomplete proteins individually, some, like soybeans (edamame), are naturally complete. Combining different plant sources achieves the same effect.

To maximize protein intake from vegetables, focus on legumes like lentils, chickpeas, and beans, and pair them with whole grains like quinoa or rice. Incorporate protein-rich vegetables into every meal and use them as snacks.

While not as high in protein as legumes, leafy greens like cooked spinach contain a decent amount, with about 6 grams per cooked cup. They also offer many other vitamins and minerals at a very low calorie cost.

Starchy vegetables like potatoes and sweet corn offer a moderate amount of protein in addition to complex carbohydrates. A medium baked potato with the skin has over 4 grams of protein, while a cup of sweet corn has around 5 grams.

A simple way to add vegetable protein is to incorporate legumes. Try adding a handful of edamame to a salad, using black beans in a burrito, or making a lentil soup.