Which is the most high protein vegetable? A look at plant-based protein powerhouses

October 30, 2025 •

4 min read

Edamame, or immature soybeans, surprisingly leads the pack by providing an impressive 18.4 grams of protein per cooked cup, easily making it the most high protein vegetable by volume. For those building muscle or eating plant-based, incorporating a variety of protein-packed veggies is essential for a balanced diet and overall health.

Quick Summary

Edamame is the leading high-protein vegetable by serving size, offering a complete protein. Many other nutrient-dense vegetables also significantly contribute to a healthy, balanced diet for plant-based and meat-eaters alike.

Key Points

Edamame is the Protein Leader: Immature soybeans, or edamame, provide the most protein per cup among common vegetables, with around 18 grams when cooked.
Legumes Offer High Protein: Foods often used as vegetables, like green peas, lentils, and chickpeas, are excellent plant-based protein sources, though they are botanically legumes.
Leafy Greens are Nutrient-Dense: Cooked spinach contains a significant amount of protein, along with iron, antioxidants, and vitamins.
Cruciferous Veggies Contribute: Broccoli and Brussels sprouts offer a solid protein boost and are rich in vitamins C and K.
Diversity is Key: Combining a variety of high-protein vegetables and other plant sources like grains and seeds ensures a full range of essential amino acids and nutrients.

The Top Contender: Edamame (Soybeans)

By most nutritional measures, edamame is the definitive answer to the question, "Which is the most high protein vegetable?". A single cooked cup of shelled edamame delivers a robust 18.4 grams of protein. What sets it apart is that soy is one of the few plant-based sources considered a "complete" protein, meaning it contains all nine essential amino acids required by the human body. This makes it a fantastic cornerstone for vegetarian and vegan diets. Beyond protein, edamame is rich in fiber, folate, vitamin K, and essential minerals like iron, phosphorus, and zinc, supporting digestive health and energy levels.

Beyond Edamame: Other High-Protein Vegetables

While edamame may be the star in terms of raw numbers, many other vegetables offer substantial protein and crucial nutrients. A balanced approach is key to covering all nutritional bases. Here are some of the top contenders:

Green Peas: These small, sweet legumes—often used culinarily as a vegetable—pack a serious punch, with one cooked cup containing about 8.6 grams of protein. They are also high in fiber, vitamins A, C, and K, and several B vitamins.
Spinach: This leafy green is incredibly nutrient-dense, and while raw spinach has a lower protein concentration, a cooked cup contains around 5.3 grams of protein as cooking reduces the water content. It's also an excellent source of iron, vitamin K, and antioxidants.
Broccoli: As part of the cruciferous family, broccoli provides a healthy dose of protein, with approximately 4 grams per cooked cup. It's also known for its high content of vitamins C and K, fiber, and antioxidant compounds.
Brussels Sprouts: These mini-cabbages offer about 4 grams of protein per cooked cup, alongside a wealth of vitamins, including vitamin C and K. Roasting them brings out a nutty, rich flavor.
Asparagus: A spring favorite, a cooked cup of asparagus delivers around 4.3 grams of protein. It's also a great source of fiber, folate, and vitamins A, C, and K.
Mushrooms: Though technically a fungus, mushrooms are a common vegetable with about 3.9 grams of protein per cooked cup. They also provide B vitamins and essential minerals.

Protein Content Comparison: A Quick Look

It is helpful to compare the protein content of these vegetables side-by-side to understand how they stack up. Note that preparation and portion size can affect these values.


Vegetable	Protein per 1 cooked cup (approx.)	Protein per 100g (cooked, approx.)	Key Nutrients
Edamame	18.4 g	12 g	Complete protein, fiber, iron, folate
Green Peas	8.6 g	5.4 g	Vitamins A, C, K, fiber
Spinach	5.3 g	3 g	Iron, Vitamin K, antioxidants
Broccoli	4 g	2.4 g	Vitamins C, K, fiber
Brussels Sprouts	4 g	2.6 g	Vitamin C, K, folate
Asparagus	4.3 g	2.4 g	Folate, Vitamins A, C, K
Mushrooms	3.9 g	3.6 g	B vitamins, minerals

How to Maximize Vegetable Protein Intake

Incorporating more protein-rich vegetables into your diet is a straightforward way to boost your nutritional intake, especially for those on plant-based diets. Here are some simple strategies:

Blending and Pureeing

Add a handful of spinach or frozen peas to smoothies for a hidden protein boost. You can also puree edamame or cooked peas into a flavorful dip or spread, similar to hummus, and enjoy it with whole-grain crackers or raw vegetable sticks.

Roasting and Sautéing

Roasting brings out the savory, nutty flavors in vegetables like Brussels sprouts and broccoli. Season with herbs and spices for a simple yet delicious side dish. Sautéing mushrooms with garlic and onions adds a meaty texture and can be a great addition to pasta sauces or scrambles.

Hearty Additions to Meals

Green peas can be easily tossed into rice dishes, pasta, or soups for extra protein and texture. Cooked edamame can be mixed into salads or stir-fries. For a complete protein, combine vegetables with grains like quinoa or rice, which contain other essential amino acids.

Nutritional Importance Beyond Protein

While protein content is a significant factor, it is important to remember that these vegetables offer a wealth of other health benefits. Their high fiber content aids digestion and promotes a feeling of fullness, which can be beneficial for weight management. They are also packed with vitamins, minerals, and antioxidants that help fight inflammation, reduce the risk of chronic diseases, and support overall cellular health.

Conclusion

While edamame takes the prize for the most high protein vegetable per serving, a truly healthy and balanced diet relies on a variety of sources. The key is not to rely on one single food for all your protein needs but to combine different high-protein vegetables and legumes. Incorporating a diverse range of plant-based foods ensures you get a broad spectrum of nutrients, including fiber, vitamins, and minerals, essential for optimal health and well-being. By integrating these vegetable powerhouses into your meals, you can build a more sustainable and nutritious diet.

To learn more about the nutritional content of different foods, visit the USDA FoodData Central.

Frequently Asked Questions

Edamame, or immature soybeans, is widely considered the highest protein vegetable by volume, providing approximately 18.4 grams per cooked cup.

While botanically legumes, foods like green peas, lentils, and chickpeas are often discussed alongside vegetables for their high protein content. They are some of the most concentrated plant-based protein sources.

A cooked cup of spinach contains about 5.3 grams of protein, a significant amount due to the reduction in water volume during cooking.

While edamame is a top contender for total protein, vegetables like spinach and watercress have very high protein-to-calorie ratios. Watercress, for example, is extremely low in calories while still providing protein.

Yes, soybeans—from which edamame is harvested—are one of the few plant-based foods that contain all nine essential amino acids, making them a complete protein.

You can add cooked edamame to salads, blend spinach into smoothies, mix green peas into pasta, or roast Brussels sprouts and broccoli for a tasty side dish.

High-protein vegetables are excellent for muscle growth and repair as part of a balanced diet. However, for significant muscle-building, combining a variety of plant protein sources is important to ensure all amino acids are consumed.