Highest-Protein Vegetables Ranked (2026)

Edamame, lentils, and green peas have the highest protein content, ranging from 9 to 18 grams per cup. Spinach and corn follow with about 5 grams, while broccoli, Brussels sprouts, and asparagus contain approximately 4 grams per cup.

This ranking highlights the highest-protein vegetables based on a one-cup serving. While vegetables are generally lower in protein compared to legumes and meat, they still contribute valuable nutrients to a balanced diet.

Which Vegetables Have the Most Protein?

Highest protein per serving (edamame, peas and lentils are technically legumes):

1. Edamame (cooked) (1 cup): 18 g protein
2. Lentils (cooked) (1 cup): 18 g protein
3. Green peas (cooked) (1 cup): 9 g protein
4. Corn (cooked) (1 cup): 5 g protein
5. Spinach (cooked) (1 cup): 5 g protein

Which Non-Legume Vegetables Have the Most Protein?

Highest protein among true vegetables (excluding legumes):

1. Spinach (cooked) (1 cup): 5 g protein
2. Potato with skin (1 medium): 4.3 g protein
3. Broccoli (cooked) (1 cup): 4 g protein
4. Brussels sprouts (cooked) (1 cup): 4 g protein
5. Asparagus (cooked) (1 cup): 4 g protein

Highest-Protein Vegetables Ranked: Full Table

The top protein-rich vegetables include edamame, lentils, and green peas, which are legumes, providing 9 to 18 grams of protein per cup. True vegetables like spinach and corn offer around 5 grams, with broccoli, Brussels sprouts, and asparagus at 4 grams per cup. These vegetables can help supplement daily protein intake.

Vegetable	Serving	Protein (g)	Calories
Edamame (cooked)	1 cup	18	188
Lentils (cooked)	1 cup	18	230
Green peas (cooked)	1 cup	9	134
Corn (cooked)	1 cup	5	143
Spinach (cooked)	1 cup	5	41
Potato with skin	1 medium	4.3	160
Broccoli (cooked)	1 cup	4	55
Brussels sprouts (cooked)	1 cup	4	56
Asparagus (cooked)	1 cup	4	40
Artichoke	1 medium	4	64
Mushrooms (cooked)	1 cup	3.9	44
Kale (cooked)	1 cup	3.5	36

Understanding the protein content in vegetables can aid in meal planning and dietary choices.

How to Track Vegetables Accurately

This information is useful for those looking to increase their protein intake through plant-based sources, though it can be challenging to assess protein density across various foods. Nutrola is an AI nutrition tracking app that identifies vegetables and produce from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see most nutrient-dense fruits ranked, fruits ranked by sugar, and calories in every fruit per piece and cup.

How We Calculated These Numbers

Every value is per the serving shown, rounded. Figures are compiled from Nutrola's food database, which is anchored to USDA FoodData Central. Net carbs are total carbohydrates minus fiber. Values vary by variety and ripeness.

Frequently Asked Questions (FAQ)

Which vegetable has the most protein?

Edamame has the most protein, providing 18 grams per cup.

Do vegetables have protein?

Yes, vegetables contain protein, though typically in lower amounts compared to legumes and meat.

How much protein is in broccoli?

Broccoli contains about 4 grams of protein per cup when cooked.

What is the highest-protein green vegetable?

The highest-protein green vegetable is edamame, with 18 grams per cup.

Can you get enough protein from vegetables?

While vegetables can contribute to protein intake, it may be challenging to get enough protein solely from them.

How much protein is in edamame?

Edamame contains 18 grams of protein per cup when cooked.

Key Takeaways

• Edamame, lentils, and green peas are top protein sources among vegetables.
• Spinach and corn provide about 5 grams of protein per cup.
• Broccoli, Brussels sprouts, and asparagus offer approximately 4 grams per cup.
• Vegetables are less protein-dense than meat or beans.
• Including a variety of vegetables can help meet daily protein needs.
• Protein content varies widely among different types of vegetables.