Top Vegetables High in Protein

About Vegetables and Protein

There are quite a number of vegetables rich in protein, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest protein vegetables include spirulina, edamame, cornmeal, sprouted peas, lima beans, peas, alfalfa sprouts, radish sprouts, brussels sprouts and artichoke. Other protein rich vegetables are bean sprouts, parsley, broccoli, pea shoots, asparagus, russet potato, okra, cauliflower, green bean and scallion.

We calculated the top vegetables for protein by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in protein.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Spirulina (dried)

image of spirulina

In 1 tsp, spirulina has 1.3g of protein, or about 3% of daily values for women and 2% for men.
Protein
1.3g in
1 tsp (2.33g)
40g in
200 Calories (69g)
3%
2%
79%
73%
Complete nutrition for Spirulina

Edamame

image of edamame

1 cup of edamame contains 18g of protein, or about 37% of daily values for women and 34% for men.
Protein
18g in
1 cup (155g)
20g in
200 Calories (165g)
37%
34%
39%
36%
Complete nutrition for Edamame

Cornmeal

image of cornmeal

In 1 cup, cornmeal has 12g of protein, or about 24% of daily values for women and 22% for men.
Protein
12g in
1 cup (120g)
5.1g in
200 Calories (52g)
24%
22%
10%
10%
Complete nutrition for Cornmeal

Sprouted Peas

image of sprouted peas

1 cup of sprouted pea contains 11g of protein, or about 21% of daily values for women and 20% for men.
Protein
11g in
1 cup (120g)
14g in
200 Calories (161g)
21%
20%
28%
26%
Complete nutrition for Sprouted Peas

Lima Beans

image of lima beans

In 1 fl, lima bean has 1.9g of protein, or about 4% for adults.
Protein
1.9g in
1 fl (28.35g)
12g in
200 Calories (177g)
4%
4%
24%
22%
Complete nutrition for Lima Beans

Peas

image of peas

1 cup of pea contains 7.9g of protein, or about 16% of daily values for women and 15% for men.
Protein
7.9g in
1 cup (145g)
13g in
200 Calories (247g)
16%
15%
27%
25%
Complete nutrition for Peas

Alfalfa Sprouts

image of alfalfa sprouts

In 1 cup, alfalfa sprout has 1.3g of protein, or about 3% of daily values for women and 2% for men.
Protein
1.3g in
1 cup (33g)
35g in
200 Calories (870g)
3%
2%
69%
64%
Complete nutrition for Alfalfa Sprouts

Radish Sprouts

image of radish sprouts

1 cup of radish sprout contains 1.4g of protein, or about 3% for adults.
Protein
1.4g in
1 cup (38g)
18g in
200 Calories (465g)
3%
3%
35%
33%
Complete nutrition for Radish Sprouts

Brussels Sprouts

image of brussels sprouts

In 1 cup, brussels sprout has 3g of protein, or about 6% for adults.
Protein
3g in
1 cup (88g)
16g in
200 Calories (465g)
6%
6%
31%
29%
Complete nutrition for Brussels Sprouts

Artichoke

image of artichoke

1 artichoke contains 5.3g of protein, or about 11% of daily values for women and 10% for men.
Protein
5.3g in
1 artichoke (162g)
14g in
200 Calories (426g)
11%
10%
28%
26%
Complete nutrition for Artichoke

Bean Sprouts

image of bean sprouts

In 1 cup, bean sprout has 3.2g of protein, or about 6% for adults.
Protein
3.2g in
1 cup (104g)
20g in
200 Calories (667g)
6%
6%
41%
38%
Complete nutrition for Bean Sprouts

Parsley

image of parsley

1 cup of parsley contains 1.8g of protein, or about 4% of daily values for women and 3% for men.
Protein
1.8g in
1 cup (60g)
16g in
200 Calories (556g)
4%
3%
33%
31%
Complete nutrition for Parsley

Broccoli

image of broccoli

In 1 cup, broccoli has 2.6g of protein, or about 5% for adults.
Protein
2.6g in
1 cup (91g)
17g in
200 Calories (588g)
5%
5%
33%
31%
Complete nutrition for Broccoli

Pea Shoots

image of pea shoots

1 cup of pea shoot contains 2.2g of protein, or about 4% for adults.
Protein
2.2g in
1 cup (94g)
13g in
200 Calories (571g)
4%
4%
27%
25%
Complete nutrition for Pea Shoots

Asparagus

image of asparagus

In 1 cup, asparagu has 2.9g of protein, or about 6% of daily values for women and 5% for men.
Protein
2.9g in
1 cup (134g)
22g in
200 Calories (1000g)
6%
5%
44%
41%
Complete nutrition for Asparagus

Russet Potato

image of russet potato

1 cup of russet potato contains 3.2g of protein, or about 6% for adults.
Protein
3.2g in
1 cup (150g)
5.4g in
200 Calories (253g)
6%
6%
11%
10%
Complete nutrition for Russet Potato

Okra

image of okra

In 1 cup, okra has 1.9g of protein, or about 4% for adults.
Protein
1.9g in
1 cup (100g)
12g in
200 Calories (606g)
4%
4%
23%
22%
Complete nutrition for Okra

Cauliflower

image of cauliflower

1 head of cauliflower contains 16g of protein, or about 32% of daily values for women and 30% for men.
Protein
16g in
1 head (840g)
15g in
200 Calories (800g)
32%
30%
31%
28%
Complete nutrition for Cauliflower

Green Bean

image of green bean

In 1 cup, green bean has 1.8g of protein, or about 4% of daily values for women and 3% for men.
Protein
1.8g in
1 cup (100g)
12g in
200 Calories (645g)
4%
3%
24%
22%
Complete nutrition for Green Bean

Scallion

image of scallion

1 cup of scallion contains 1.8g of protein, or about 4% of daily values for women and 3% for men.
Protein
1.8g in
1 cup (100g)
11g in
200 Calories (625g)
4%
3%
23%
21%
Complete nutrition for Scallion


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