Protein is important for many parts of the body, from hair to muscles, and is essential for keeping the body structure healthy. You may know that legumes, dairy products, meat, poultry, and seafood are good sources of protein, but did you know that some vegetables are also rich in protein?
While other vegetables also contain protein, they contain much less of this macronutrient compared to the amount of protein found in the top 10 high protein vegetables. That said, all vegetables are an important part of a healthy diet. Vegetables are packed with essential nutrients your body needs to function at its best.
To ensure you’re getting all the amino acids you need, eat a variety of protein-rich foods throughout the day, including whole grains, beans, nuts and seeds, in addition to high-protein vegetables.
So, without further ado, here are the top 10 protein-rich vegetables you should include in your diet, ranked from highest to lowest.
Greenpeace
1 cup: 8g protein according to the USDA
Peas are a versatile vegetable packed with protein. They’re also a great source of dietary fiber, with one cup providing 35% of your recommended daily value. Add some peas to your favorite pasta dish, stir-fry or soup tonight for a nutritional and protein boost.
spinach
1 cup: 6g protein according to the USDA
In addition to being the second highest protein vegetable on this list, spinach has many benefits. It’s packed with nutrients like Vitamin A, Vitamin K, and Vitamin C that support a healthy immune system, protect your eyesight, promote healthy blood flow, and much more. This ranking refers to cooked spinach, so try these recipes using a bag of frozen spinach to keep it on hand.
artichoke
1 cup: 4.8g protein according to the USDA
Like the other vegetables on this list, artichokes are packed with protein, fiber, and many other nutrients. They’re a flavorful, earthy vegetable that deserves a place on your dinner table. Enjoy canned or fresh artichokes with these easy cooking tips.
sweet corn
1 cup: 4.7g protein according to the USDA
Contrary to what some people think, sweet corn is highly nutritious and has amazing health benefits. Like green peas, sweet corn is a great source of dietary fiber, with one cup providing 12% of your recommended daily intake. It’s also filling and satisfying, especially when combined with protein. Keeping a bag of corn in the freezer is handy when you want to whip up your favorite easy corn recipes.
avocado
1 cup: 4.6g protein according to the USDA
There are plenty of reasons to enjoy avocados, from weight management to promoting heart health. Along with protein, avocados are a great source of potassium and dietary fiber. While we love traditional avocado toast, there are plenty of ways to enjoy this high-protein veggie in forms other than toast.
asparagus
1 cup: 4.3g protein according to the USDA
Asparagus is a high-protein, low-carb vegetable with numerous nutritional benefits. It’s a great source of folate and Vitamin A, which are important for cell growth, eyesight, and healthy skin. And you can reap the benefits in the form of Garlic Parmesan Asparagus. No further explanation needed!
Brussels sprouts
1 cup: 4g protein according to the USDA
Brussels sprouts are packed with fiber, protein, and several vitamins and nutrients that will keep you full and nourished – not to mention the health benefits they offer, from improving mental clarity to fighting cancer and lowering blood pressure. One cup of raw Brussels sprouts has 4 grams of protein. Try roasting them with garlic and Parmesan cheese.
mushroom
1 cup: 4g protein according to the USDA
Mushrooms’ meaty flavor sets them apart from other vegetables. Besides being earthy and flavorful, mushrooms also contain more protein than some vegetables. One cup of cooked mushrooms contains about 4 grams of protein. Additionally, mushrooms are rich in B vitamins. Mushrooms grown under UV light also contain vitamin D, a nutrient that many people don’t get enough of. Check out our healthy mushroom recipes for meal ideas.
Kale
1 cup: 3.5g protein according to the USDA
Kale has a reputation for being packed with nutrients, and its excellent nutritional profile backs up that claim. Kale is packed with antioxidants, vitamins, and nutrients that help prevent chronic diseases like diabetes and cancer. To enjoy this nutritious vegetable, with about 4 grams of protein per cooked cup, add it to soups and salads, make kale chips, or try one of our delicious kale recipes.
potato
1 cup: 3g protein according to the USDA
Potatoes have a bad reputation as a high-carb vegetable. But in fact, they’re a great source of several nutrients. One cup of cooked potatoes contains 20% of your daily potassium needs and 25% of your vitamin C needs. Potatoes are also quite filling for a starchy vegetable, with 3 grams of protein per cup of cooked potatoes. If you want to go a little further, a medium-sized baked potato with skin provides about 4 grams of protein, according to the USDA. Check out these tips to turn baked potatoes into a healthy and delicious meal.
Conclusion
Unless you’re already focusing on a plant-based diet, you might not normally rely on vegetables for your protein intake. However, there are several protein-rich vegetables that can definitely boost your protein intake. Eating a variety of vegetables is the best way to ensure you’re getting the nutrients your body needs, including a range of amino acids. Try new recipes that use vegetables to make your meals interesting and flavorful.
