10 High-Protein Vegetables

Protein is important for many body parts, from your hair to muscles, and is crucial in keeping the structure of your body healthy. You may know that legumes, dairy, meat, poultry and seafood are protein sources, but did you know that some vegetables are also packed with protein?

While other vegetables also contain protein, they contain much smaller quantities of this macronutrient compared to the amount of protein in our list of top 10 high-protein veggies. With this said, all vegetables are an important part of any healthy eating pattern. They are rich in essential nutrients your body needs to function at its best.

To be sure you're getting all the necessary amino acids, eat a variety of protein-rich foods throughout the day in addition to these high-protein veggies, including whole grains, legumes, nuts and seeds.

Without further ado, here is our list of the top 10 protein-packed vegetables to add to your diet, ranked highest to lowest.

Green Peas

1 cup: 8 g protein, per the USDA

Peas are a protein-packed, super versatile vegetable. They are also a good source of fiber, with 35% of the daily recommendation per cup. Add peas to your favorite pasta, stir-fry or soup tonight for a nutrition and protein boost.

Spinach

1 cup: 6 g protein, per the USDA

Along with being the second-highest protein vegetable on this list, spinach has a lot going for it. It is full of nutrients like vitamin A, vitamin K and vitamin C, which support a healthy immune system, protect vision, promote healthy blood flow and more. This ranking refers to cooked spinach, so make it pantry-friendly by trying one of our recipes that starts with a bag of frozen spinach.

Artichokes

1 cup: 4.8 g protein, per the USDA

Like many other vegetables on this list, artichokes are packed with protein, fiber and many other nutrients. Artichoke is a flavorful, earthy vegetable that deserves a spot on your plate. Enjoy canned or fresh artichokes with these easy preparation tips.

Sweet Corn

1 cup: 4.7 g protein, per the USDA

Contrary to what some may think, sweet corn is a nutritious food with impressive health benefits. Similar to green peas, it is a good source of fiber—12% of the RDA per cup—which helps keep you full and satisfied, especially when paired with protein. Keep a bag of corn in your freezer so it's handy when you want to make some of our favorite easy corn recipes.

Avocado

1 cup: 4.6 g protein, per the USDA

There are so many reasons to enjoy avocados, from managing weight to boosting your heart health. Along with protein, avocados are a good source of potassium and fiber. While we love a classic avocado toast, there are many ways to enjoy this high-protein vegetable that are not in toast form.

Asparagus

1 cup: 4.3 g protein, per the USDA

Asparagus is a high-protein, low-carb vegetable with a number of nutritional benefits. It is a great source of folate and vitamin A, which are important for cell growth, vision and healthy skin. Plus, you can enjoy the benefits in the form of Garlic-Parmesan Asparagus—need we say more?

Brussels Sprouts

1 cup: 4 g protein, per the USDA

Brussels sprouts pair fiber and protein with several vitamins and nutrients to keep you feeling full and nourished. Not to mention, they have health benefits ranging from keeping you mentally sharp to fighting cancer and lowering blood pressure. With 4 g of protein present in every cup of uncooked Brussels sprouts, try them roasted with garlic and Parmesan.

Mushrooms

1 cup: 4 g protein, per the USDA

Mushrooms' meaty flavor sets them apart from other vegetables. Not only are they earthy and flavorful, but these fungi also contain more protein than several vegetables—1 cup of cooked mushrooms provides about 4 g of protein! Moreover, mushrooms are packed with B vitamins. Mushrooms that are grown under UV light also contain vitamin D, which is a nutrient that many people are not getting enough of. Check out our Healthy Mushroom Recipes for meal ideas.

Kale

1 cup: 3.5 g protein, per the USDA

Kale gained a reputation of being a nutrient powerhouse, and its impressive nutrition profile backs up the claims. It is full of antioxidants, vitamins and nutrients that help stave off chronic diseases like diabetes and cancer. To savor this highly nutritious veggie that provides nearly 4 g of protein per 1 cup serving cooked, add it to soups and salads, make kale chips or try one of our delicious kale recipes.

Potatoes

1 cup: 3 g protein, per the USDA

Potatoes have a bad rep for being a high-carb vegetable. In reality, though, they are a good source of several nutrients—1 cup of cooked potato boasts 20% of your daily needs for potassium and 25% of your vitamin C needs. They are also a filling option for a starchy vegetable, offering 3 g of protein per cup of cooked potato. If you want to bump that up slightly, eat a medium baked potato with the skin for almost 4 g of protein, per the USDA. Check out our tips for turning a baked potato into a healthy and delicious meal.

The Bottom Line

Unless your focus is already on a plant-based diet, you might not typically turn to vegetables for your protein needs. But there are some protein-packed veggies that will definitely add to your protein bottom line. It's best to eat a variety of vegetables to make sure you get the necessary nutrients your body needs, including the various amino acids. Try new recipes that showcase vegetables to keep meals interesting and flavorful.