Which vegetable has the highest protein and vitamins?

November 1, 2025 •

4 min read

According to the USDA, a single cup of cooked green peas delivers nearly 9 grams of protein, a significant amount for a vegetable. While there is no single vegetable that reigns supreme in both protein and all vitamins, a handful of contenders offer an impressive nutritional profile. This article explores which vegetable has the highest protein and vitamins, revealing key options for a healthy diet.

Quick Summary

This guide compares vegetables with the highest protein and vitamin content. It covers nutrient-dense legumes and leafy greens, offering insights into their nutritional profiles and how to incorporate them into your diet.

Key Points

Legumes are protein leaders: Vegetables like edamame, lentils, and peas contain the highest amounts of plant-based protein.
Leafy greens excel in vitamins: Spinach, kale, and watercress are rich sources of vitamins A, C, and K, as well as crucial minerals.
Yellow bell peppers boast the most vitamin C: Among all vegetables, yellow bell peppers contain the highest concentration of vitamin C.
Sweet potatoes are a top source of vitamin A: Your body converts the beta-carotene in sweet potatoes into a significant amount of vitamin A.
A mix is best for complete nutrition: Relying on a single vegetable is inefficient; combining various types like legumes, leafy greens, and colorful veggies ensures optimal nutrient intake.
Cooking method affects nutrient content: Some vitamins, like vitamin C, can be reduced by cooking, while others, like iron and calcium in kale, may become more bioavailable.

No Single Vegetable Dominates, but Legumes and Leafy Greens Lead

It is a common misconception that a single plant can provide the optimal amounts of both protein and a complete vitamin profile. In reality, different vegetable groups offer distinct nutritional strengths. Legumes, often referred to as starchy vegetables, are the clear frontrunners for protein content, while many leafy greens and cruciferous vegetables are packed with a wide array of vitamins, especially A, C, and K. For this reason, a balanced diet incorporating a variety of vegetables is key to maximizing nutritional intake.

Legumes and Soybeans: The Protein Powerhouses

Legumes and soybeans are the most protein-dense vegetables available. They are also rich in fiber, folate, and various minerals, making them incredibly nutrient-rich choices.

Edamame: These young soybeans are a top contender, providing approximately 18 grams of protein per cooked cup. They are also excellent sources of folate and fiber.
Lentils: Technically a pulse from the legume family, a cup of cooked lentils provides around 18 grams of protein and over half of your daily fiber needs.
Green Peas: A cup of cooked green peas delivers nearly 9 grams of protein, along with vitamins C and K and several B vitamins.
Chickpeas: Also known as garbanzo beans, cooked chickpeas offer about 14.5 grams of protein and are rich in antioxidants and fiber.

Leafy Greens: Vitamin Champions

When it comes to a broad spectrum of vitamins, dark leafy greens are unrivaled. They are low in calories but exceptionally dense in vitamins A, C, and K, as well as minerals.

Spinach: A cup of raw spinach is loaded with vitamin K, providing over 100% of the daily value. It's also a significant source of vitamins A and C, along with folate, iron, and magnesium.
Kale: This popular superfood boasts over 100% of the DV for vitamin K, a generous amount of vitamin C, and ample vitamin A (from beta-carotene) per raw cup.
Watercress: Recognized by the CDC as a nutritional powerhouse, watercress is high in protein per calorie and is a rich source of vitamins K, C, and A.

Cruciferous Vegetables: The Versatile Nutrient-Dense Options

Cruciferous vegetables like broccoli and Brussels sprouts are a fantastic addition to any diet, offering a blend of protein, vitamins, and other beneficial compounds.

Broccoli: One cup of raw broccoli provides 2.6 grams of protein and a high percentage of your daily vitamin C and vitamin K needs. It also contains compounds like sulforaphane, which have anti-inflammatory and cancer-fighting properties.
Brussels Sprouts: With around 4 grams of protein per cooked cup, Brussels sprouts are rich in vitamins C and K, and a good source of fiber.

Other Highly Nutritious Vegetables

Beyond the most recognized categories, several other vegetables deserve recognition for their concentrated vitamin content.

Yellow Bell Peppers: These are the undisputed champions for vitamin C, containing over 300% of the DV in a single pepper. Vitamin C is a powerful antioxidant that supports immune health.
Sweet Potatoes: A fantastic source of beta-carotene, which your body converts to vitamin A, sweet potatoes are also rich in fiber, potassium, and vitamin B6.
Garlic: While used in smaller quantities, garlic is incredibly nutritious, containing vitamin C, vitamin B6, and selenium, and it is known for its medicinal properties.

Comparison of Top Protein and Vitamin Vegetables

To better compare the top choices, the table below outlines the nutritional highlights of some of the most nutrient-dense vegetables, based on a cooked cup serving.


Vegetable	Protein (g per cup, cooked)	Key Vitamin Highlights	Best For…
Edamame	~18g	Folate, Vitamin K	High Protein
Lentils	~18g	Folate, Iron	High Protein, Fiber
Spinach	~5g	Vitamin K, A, C	Vitamin Density
Green Peas	~9g	Vitamin K, C, B vitamins	Balanced Nutrition
Broccoli	~4g	Vitamin C, K	Vitamins, Antioxidants
Yellow Bell Peppers	~1g	Vitamin C (highest source)	Vitamin C Focus
Sweet Potato	~2g	Vitamin A (from beta-carotene)	Vitamin A Focus, Fiber

Conclusion: Diversify for Optimal Health

Ultimately, the quest for a single vegetable with the highest protein and vitamins is a misdirected one. A balanced, varied diet that includes a mix of nutrient-dense plant foods is the most effective strategy. Incorporate protein-rich legumes like edamame and lentils, and combine them with vitamin-packed leafy greens such as spinach, kale, and cruciferous vegetables. Supplement with bright, colorful vegetables like bell peppers and sweet potatoes to ensure a diverse intake of essential nutrients. By focusing on diversity, you can cover all your bases and enjoy the full spectrum of health benefits that vegetables offer. The key is not to find a single super-vegetable but to build a super-plate.

For more detailed nutritional data and recommendations, consult the USDA's FoodData Central.

Frequently Asked Questions

No single vegetable is the best for both protein and all vitamins. While legumes like edamame and lentils offer the most protein, dark leafy greens such as spinach and kale provide a superior vitamin profile. For balanced nutrition, it's best to eat a variety of these vegetables.

Yes, many people and official dietary guidelines, like those from the USDA, categorize legumes as both a vegetable and a protein food. This is because they offer nutrients found in both groups, including significant protein and fiber.

Yellow bell peppers contain the highest concentration of vitamin C, providing significantly more per serving than citrus fruits. Other high-vitamin C vegetables include broccoli and Brussels sprouts.

To maximize vitamin intake, eat a variety of vegetables in different forms. Eating some raw (like leafy greens and bell peppers) helps preserve heat-sensitive vitamins, while lightly steaming can improve the bioavailability of other nutrients.

Spinach is a nutrient powerhouse, exceptionally high in vitamins K, A, and C. While not as protein-dense as legumes like edamame on a per-cup basis, it offers a good amount of protein for a leafy green.

Leafy greens and cruciferous vegetables are the best sources of vitamin K. Cooked kale, spinach, and collard greens offer particularly high amounts.

Yes, frozen vegetables are often as, if not more, nutritious than fresh ones. They are typically flash-frozen at peak ripeness, locking in vitamins and minerals that may degrade over time in fresh produce.