Which Food Gives the Highest Protein in Vegetables?

December 17, 2025 •

3 min read

Many vegetables offer significant protein content, challenging the common association with animal products. For example, a cooked cup of edamame provides roughly 18 grams of protein. This guide identifies the vegetable sources with the highest protein content.

Quick Summary

This article explores the best plant-based protein options, including legumes like edamame and lentils, alongside spinach and broccoli. It compares protein content, discusses amino acids, and provides tips for increasing vegetable protein intake.

Key Points

Edamame is King: With 18 grams of protein per cooked cup, edamame (young soybeans) offers the highest protein content among common vegetables and legumes.
Legumes are Protein Powerhouses: Other legumes like lentils, split peas, and beans are also packed with protein, making them essential for plant-based diets.
Combine Incomplete Proteins: Pair plant-based protein sources, like legumes with grains, to ensure all essential amino acids are consumed.
Leafy Greens Offer a Boost: Vegetables like cooked spinach and broccoli contribute a respectable amount of protein, along with many other vitamins and minerals.
Diversity is Key: A varied diet including legumes, vegetables, nuts, and seeds is the most effective way to meet protein and nutrient needs.
Protein from Plants is Highly Nutritious: Plant protein sources like peas and pulses also provide fiber, vitamins, and minerals, which are often lacking in animal-based diets.

The Highest Protein Powerhouses: Legumes vs. True Vegetables

When considering which food gives the highest protein in vegetables, it's important to differentiate between legumes and traditional vegetables. Legumes are botanically a type of vegetable. While leafy greens and cruciferous vegetables offer protein, the highest protein sources are consistently found among legumes such as soybeans (edamame) and lentils. A cup of cooked edamame delivers approximately 18 grams of high-quality protein, placing it at the top of the list. Lentils and various beans are close behind, making them staples for those looking to maximize plant-based protein. Combining different plant proteins throughout the day can ensure all essential amino acids are consumed, even from 'incomplete' sources.

Comparing High-Protein Plant Foods

To compare which plant-based foods offer the most protein, a comparative look is essential. The following list details some of the top contenders, including both legumes and non-legume vegetables.

Edamame: With around 18 grams of protein per cooked cup, edamame is a top option. It is a complete protein, meaning it contains all nine essential amino acids.
Lentils: Providing about 18 grams of protein per cooked cup, lentils are an excellent, affordable source. They are also rich in fiber, iron, and folate.
Split Peas: With 16 grams of protein per cooked cup, split peas are another legume powerhouse, often used in soups and stews.
Chickpeas (Garbanzo Beans): A versatile legume, a cooked cup of chickpeas offers nearly 15 grams of protein, along with significant fiber.
Black Beans: A cooked cup of black beans provides over 15 grams of protein and is packed with fiber and antioxidants.
Lima Beans: These large, flat beans deliver almost 15 grams of protein per cooked cup.
Spinach: A cooked cup of spinach provides about 5 grams of protein, alongside vitamins and minerals.
Broccoli: This cruciferous vegetable contains about 4 grams of protein per cooked cup.
Sweet Corn: Often considered a vegetable, a cooked cup of sweet corn offers around 5 grams of protein.

The Importance of Complete vs. Incomplete Proteins

Most plant proteins are considered “incomplete,” meaning they lack sufficient amounts of one or more of the nine essential amino acids. However, this is not a concern for those eating a varied diet. By consuming a mix of protein sources, such as grains and legumes, all the necessary amino acids can be obtained over the course of a day. Soybeans (including edamame and tofu) and quinoa are exceptions, as they are complete proteins on their own.

How to Maximize Vegetable Protein in Your Diet

Increasing the protein content of plant-based meals is simple with a few additions. Incorporate legumes like lentils, chickpeas, and beans into soups, stews, and salads. Edamame makes an excellent snack or addition to stir-fries. Blend leafy greens like spinach into smoothies or add them to pasta dishes and omelets. For dishes like chilis and burgers, use soya mince or lentils as a base. Exploring different cooking methods, such as roasting, steaming, and sautéing, can enhance the flavor and nutritional profile of high-protein vegetables.

Comparison of High-Protein Vegetables by Content

Here is a comparison table focusing on cooked portions of popular protein-rich vegetables.


Food (Cooked, 1 cup)	Protein Content (g)	Key Nutritional Benefit
Edamame	18	Complete protein source
Lentils	18	Excellent source of iron and fiber
Split Peas	16	High in fiber and folate
Black Beans	15.2	Rich in antioxidants
Chickpeas	14.5	Aids in blood sugar regulation
Lima Beans	14.7	Rich in copper and manganese
Spinach	5.3	High in Vitamin K and C
Sweet Corn	4.7	Good source of fiber
Broccoli	4	Rich in Vitamin C and K

A Final Verdict on High-Protein Vegetables

The highest protein comes from legumes like edamame, lentils, and beans. These are not only high in protein but also offer health benefits, such as high fiber content, which is important for digestive health. For those transitioning to a plant-based diet, prioritizing these sources is a smart strategy. Leafy greens and cruciferous vegetables provide vital nutrients and contribute to daily protein goals, especially when consumed in larger volumes. By incorporating a variety of these foods, a balanced, protein-rich diet can be built entirely from plants.

For additional resources and detailed nutritional information, consult the USDA FoodData Central database.

Frequently Asked Questions

Edamame (young soybeans) provides the most protein per cup when cooked, with about 18 grams.

Yes, botanically, legumes are a type of vegetable and are typically protein-rich.

Leafy greens like cooked spinach contain a moderate amount of protein (around 5 grams per cup) and are packed with other nutrients.

Vegans can get all essential amino acids by protein combining. Eating a variety of plant proteins, such as grains and legumes, ensures a complete amino acid profile.

While vegetable protein can sometimes be less readily absorbed or 'incomplete' compared to animal protein, a varied plant-based diet can provide all the necessary amino acids. Plant sources also offer beneficial fiber and phytonutrients not found in meat.

Snack on edamame, add lentils to soups and salads, incorporate black beans into tacos or chili, blend spinach into smoothies, and use hummus (made from chickpeas).

Lentils, split peas, chickpeas, and various beans are excellent choices. Additionally, sweet corn, broccoli, and Brussels sprouts can boost vegetable protein intake.