30 High Protein Vegetables

Protein and meat have become synonymous with each other, and people can’t imagine that a vegetarian diet alone could compensate for their daily requirement of protein.

Vegans and vegetarians are always met with the question “Do you get enough protein?” And while the answer can be a simple yes, we’d much prefer to give you a list of 30 sources of protein just from vegetables!

30 high protein vegetables

1. Lima beans

Due to their rich buttery taste, lima beans are also called buttery beans, a type of legume that originated in Peru. It has large moon-shaped pods that can be enjoyed fresh or when they are dried as it can be quite sweet and pleasant.

One serving of lima beans provides up to 11 grams of protein which is slightly higher than any other type of beans, however, it is not a complete protein and needs to be eaten with other protein-rich foods.

Nutritional value (one cup of boiled & drained lima beans)

2. Green peas

A popular and accessible vegetable that is nutrient-dense and contains a good amount of fibre and antioxidants.

Green peas are spherical-shaped seeds that come from a pod, they are part of the legume family and come in a variety of yellow peas, black-eyed peas, and purple peas. However, green peas are high in protein and are consumed more frequently.

Nutritional value (per 100g)

3. Spinach

Native to Central and Western Asia, spinach is a leafy green vegetable that is rich in iron, vitamins C and E, potassium, etc.

Nutritional value (per 100g)

4. Collard greens

From the family of cabbage and broccoli, collard greens are a group of loose-leafed cultivars. It is commonly referred to as Haak Saag in India.

Nutritional value (per 100g)

5. Sweet corn

A variety of corn that is specifically grown for human consumption that is high in sugar content.

It is high in fibre content and can help aid digestion

Nutritional value (per 100g)

6.    Mustard greens

Well known for its tiny, yellowish seeds that help produce the world’s beloved condiment, mustard.

Nutritional value (per 100g)

7.    Broccoli

Its large distinctive flowering head, stalk and leaves are consumed as vegetables, it belongs to the cabbage family.

Nutritional value (per 100g)

8.    Asparagus

Native to Eurasia, asparagus is a well known vegetable.

9.    Cauliflower

Cauliflower is a nutrient-rich, versatile vegetable that is high in vitamins, minerals and antioxidants.

Nutritional value (per 100g)

10. Brussels sprouts

Brussel sprouts are nutrient dense and have anti- inflammatory & antioxidant properties.

Nutritional value (per 100g)

11. Wild rice

Wild rice has numerous health benefits due to its unique composition or minerals, antioxidants and vitamins.

Nutritional value (per 100g)

12. Quinoa

Quinoa is rich in protein, fiber minerals and vitamins.

Nutritional value (per 100g)

13. Alfalfa sprouts

Alfalfa sprouts contain a range of antioxidants such as vitamin C, vitamin E and beta carotene that helps protect cells from damage.

Nutritional value (per 100g)

14. Leek

Leeks contain compounds that are amazing for cardiovascular health.

Nutritional value (per 100g)

15. Chinese cabbage

Napa cabbage is an excellent source of calcium, vitamin K and phosphorus that supports bone health and density.

Nutritional value (per 100g)

16. Artichoke hearts

Artichoke is filled with antioxidants and can help lower cholesterol levels.

Nutritional value (per 100g)

17. Edamame

It is a type of immature soybean that is rich in protein, fibre and can help lower cholesterol and blood pressure.

Nutritional value (per 100g)

18. Chickpeas

Also known as the garbanzo beans they are a type of legume that have a rich nutritional profile.

Nutritional value (per 100g)

19. Corn

Corn is gluten free and rich in insoluble fibre that helps in regulating bowel movements.

Nutritional value (per 103 g)

20. Peas

They are enriched with antioxidants, minerals, vitamins and are excellent for heart and gut health.

Nutritional value (per 160 g)

21. Okra

Okra is rich in vitamin C that helps boost the immune system, and its antioxidant properties can help against cardiovascular diseases. 

Nutritional value (per 80g)

22. Kale

Kale is rich in potassium, and can be amazing for eye, bone, and digestive health.

Nutritional value (per 130g)

23. Swiss chard

It a nutrient dense leafy vegetable that is rich in vitamins, minerals, phytonutrients, and antioxidants.

Nutritional value (per 175g)

24. Beet greens

They are rich in vitamins, minerals, antioxidants and can boost immunity and support heart health.

Nutritional value (per 144g)

25. Bok choy

Bok choy is high in potassium content that can help lower the risk of heart diseases, and it boosts bone, eye and skin health.

Nutritional value (per 170g)

26. Watercress

Watercress can improve blood flow and reduce oxygen consumption during workouts and can enhance athletic performance.

Nutritional value (per 34g)

27. Arugula

Arugula’s vitamin C content helps boost immune system and support body’s natural defence against infections & diseases.

Nutritional value (per 10g)

28. Turnips

Turnips have high fiber content that helps with digestion and prevents constipation.

Nutritional value (per 120g )

29. Cabbage

Cabbage is rich in vitamin K and calcium that can help strengthen bones and reduce the risk of osteoporosis.

Nutritional value (per 75g)

30. Radishes

Radishes can help regulate blood sugar levels and can reduce inflammation.

Nutritional value (per 100g)

Conclusion

Vegans, vegetarians, and people with restrictive diets can obtain their protein from these vegetables.

If you need a detailed diet chart refer to a professional health care provider.

FAQ

1. Which vegetable is highest in protein?

Lima beans are highest with 11.6 g of protein per cup cooked.

2. Which veg food has the highest protein? 

Lima beans have the highest protein. 

3. Which food is 100% protein? 

There is no natural 100% protein food, however there are foods that are high in protein content and can contain several other beneficial nutrients.