Protein is an essential nutrient that helps build muscle, repair tissues, support immune function and maintain overall health. While many people associate protein primarily with animal products, a wide variety of vegetables also contain meaningful amounts of protein. For those following a vegan or plant-based diet—or simply trying to increase nutrient intake—many vegetables provide a surprising protein boost while also delivering fiber, vitamins, minerals and antioxidants.
Below are 20 of the most protein-dense vegetables, based on protein content per cooked cup unless otherwise noted.
Edamame
Protein: about 18 grams per cup
Edamame, or young soybeans, are among the most protein-rich plant foods available. They are widely used in Asian cuisine and can be eaten steamed, added to salads, or blended into spreads.
Lentils
Protein: about 18 grams per cup
Although technically a legume, lentils are often grouped with vegetables nutritionally. They are highly versatile and commonly used in soups, curries, salads and plant-based meat alternatives.
Chickpeas
Protein: about 15 grams per cup
Chickpeas are the foundation of hummus and a staple in many cuisines. They add protein and texture to salads, grain bowls and roasted vegetable dishes.
Green Peas
Protein: about 8 grams per cup
Green peas are one of the most protein-rich green vegetables. They also provide fiber, vitamin C and several beneficial plant compounds.
Spinach
Protein: about 5 grams per cooked cup
Spinach is known for its iron content, but it also contains a notable amount of protein. Cooking spinach significantly concentrates its nutrients.
Artichokes
Protein: about 4.8 grams per cup
Artichokes are rich in fiber and antioxidants while also providing a solid protein contribution compared with many other vegetables.
Asparagus
Protein: about 4.3 grams per cup
Asparagus offers protein along with folate, vitamin K and a range of phytonutrients.
Brussels Sprouts
Protein: about 4 grams per cup
These cruciferous vegetables deliver protein along with fiber and powerful plant compounds associated with overall health.
Broccoli
Protein: about 3.7 grams per cup
Broccoli contains protein along with vitamin C, vitamin K and fiber, making it one of the most nutrient-dense vegetables available.
Sweet Corn
Protein: about 3.4 grams per cup
Corn contributes protein along with carbohydrates and several important micronutrients.
Mushrooms
Protein: about 3 grams per cup
Although technically fungi, mushrooms are often treated as vegetables in cooking. They provide modest protein and a savory flavor that works well in plant-based meals.
Kale
Protein: about 2.9 grams per cup
Kale is widely recognized as a nutrient powerhouse and contributes small but meaningful amounts of protein along with calcium and antioxidants.
Cauliflower
Protein: about 2.8 grams per cup
Cauliflower has become popular in plant-based cooking thanks to its versatility, often used as a rice or potato substitute.
Bok Choy
Protein: about 2.7 grams per cup
This leafy green vegetable commonly used in Asian dishes provides protein, vitamin C and calcium.
Collard Greens
Protein: about 2.5 grams per cup
Collard greens offer protein alongside high levels of vitamin K and fiber.
Mustard Greens
Protein: about 2.4 grams per cup
Mustard greens deliver a peppery flavor along with protein and a variety of vitamins.
Turnip Greens
Protein: about 2.3 grams per cup
The leafy tops of turnips are often overlooked but provide useful amounts of protein and nutrients.
Zucchini
Protein: about 2 grams per cup
Zucchini is widely used in plant-based cooking, including spiralized “zoodles” and vegetable-based casseroles.
Green Beans
Protein: about 2 grams per cup
Green beans provide protein, fiber and several important vitamins while remaining low in calories.
Avocado
Protein: about 2 grams per cup
Avocado is best known for healthy fats, but it also contains small amounts of protein and a wide range of beneficial nutrients.
Although vegetables generally contain less protein than legumes or soy-based foods, regularly including a variety of these options can contribute significantly to daily protein intake. Combining multiple plant foods throughout the day—such as vegetables, grains, legumes, nuts and seeds—helps create a balanced diet that supplies all essential amino acids.
For those following a vegan lifestyle, understanding which vegetables contain the most protein can make meal planning easier while supporting overall nutrition and long-term health.
