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Which Veggies Offer Protein
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20 High-Protein Vegetables to Add to Your Diet, According to Dietitians
These tasty veggies are full of protein, as well as other essential vitamins and minerals.
By Stephanie Eckelkamp and Jake Smith
Nov 24, 2020
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If you’ve even considered going vegan or vegetarian,
you’ve probably encountered one question
over and over: “How will you
Yes, animal products are
often rich in protein—
but that doesn’t mean that veggies
can’t match up.
Protein is crucial in any diet,
especially for athletes and
those trying to lose weight.
It’s essential for building and
maintaining muscle mass,
keeping you feeling full
between meals, and ensuring
that every cell in your body is
operating properly. Switching to a diet
with fewer animal products can be
extremely healthy, but you should make
sure you aren’t missing out on anything important.
“Of course it’s possible to
get all of the protein you need
from a plant-based or vegan diet,”
says Diana Sugiuchi, R.D.N., founder of
Nourish Family Nutrition. “But it takes some
planning to make sure you’re getting essential
amino acids and vitamins and minerals, particularly B
vitamins and iron.”
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To make the most of a plant-based diet,
you should eat “a variety of grains, legumes, seeds, nuts,
and vegetables every day,” explains Jerlyn Jones, R.D.N., L.D.,
owner of The Lifestyle Dietitian. “Choose whole,
unrefined foods, such as soybeans in the form of tofu,
to boost protein intake.”
Both Jones and Sugiuchi note that there’s no exact
definition for a high-protein vegetable, but certain varieties
stand out from the crowd. Per current Food and Drug
Administration (FDA) guidelines, adults should consume at
least 50 grams of protein in a 2,000-calorie diet daily, with
about 15 to 20 grams per meal. (Some research even suggests
bumping that to 30 grams per meal, particularly breakfast,
for optimal hunger management.)
So, for those of you still wondering,
vegetables can absolutely provide all of the protein
you need to thrive. Your body will probably thank you
for it, too. Here are 20 of the highest-protein
vegetables to eat, whether or not you’re going plant-based.
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1. Edamame
Protein: 9 grams per 1/2 cup, cooked
Talk ab (a.k.a. cooked soybeans) packs a huge protein pun
ch. Jones swears by edamame, calling it “simply delicious to eat as
a snack or thrown into soups or vegetable stir-fry.”with it,
too, like pureeing the beans into a dip.
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2. Lentils
Protein: 8 grams per 1/2 cup, cooked
Low-cal, high-fiber lentils are a bona-fide
superfood. “Lentils don’t need soaking,” Jones says,
“so I can prepare lentil soup or curry in a pinch.” Plus,
she notes, they’re rich in folate, potassium, and copper, making t
hem even healthier than the grains that they can replace.
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3. Black Beans
Protein: 8 grams per 1/2 cup, cooked
On top of providing plenty of protein, black beans
are also packed with heart-healthy fiber, potassium,
folate, vitamin B6, and a range of phytonutrients.
You can absolutely make a meal out of them, but they’re
also easy to slip into almost any dish, Jones explains,
including soups and stir-fries.
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4. Chickpeas
Protein: 7 grams per 1/2 cup, cooked
The combo of protein and fiber in chickpeas
makes for one healthy bean. Of course, most of us
know and love chickpeas from hummus, but they’re
able to transform into almost anything, from rich falafel to
crunchy, baked snacks. They’re especially good
whole inside soups, salads, and even crepes.
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5. Refried Beans
Protein: 6.5 grams per 1/2 cup, cooked
Sugiuchi fills tacos and enchiladas with refried black and pinto
beans, on top of eating them alone.
“If you’re transitioning your family to more plant-based
sources of protein,
you can also mix them with ground beef or chicken to
cut down on the amount of meat so you’re not making such a big change,”
she says.
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6. Lima Beans
Protein: 5 grams per 1/2 cup, cooked
Maybe you might not have had these since you
were 10, but hear us out. In addition to filling protein,
lima beans contain the amino acid l
eucine, which may play a big role in
healthy muscle synthesis among older people.
They’re especially good on their own—and
you’ll probably love them more as an adult.
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7. Green Peas
Protein: 4 grams per 1/2 cup, cooked
“Frequently overlooked as being pedestrian, [green peas]
are always available in the frozen veggie section,”
Sugiuchi explains. She likes them for their versatility,
whether served as a side, mixed into grains like rice,
pureed with broccoli, or blended into a soup.
Green peas are also high in vitamins A, K, and C.
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8. Soybean Sprouts
Protein: 4 grams per 1/2 cup, cooked
Whether on top of Korean bibimbap or in stir fry,
soybean sprouts add crunch and a hefty dose of protein to
plant-based plates. The veggies also offer fiber,
ensuring you won’t feel hungry between meals or after dinner.
And if you’re tired of beans, sprouts let you switch things up
without sacrificing protein.
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9. Peanuts
Protein: 8 grams per 1 ounce
Yes, peanuts are legumes, meaning they’re technically
a vegetable. A 1-ounce serving packs in nearly
8 grams of protein, making it (or peanut butter)
an ideal snack before or after the gym. T
he legumes are also easy to hide in almost anything,
from protein-packed pancakes to tacos.
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10. Red Potatoes
Protein: 7 grams per 1 large potato,
cooked
Red potatoes (and white ones) are packed
with protein, but what makes them special,
Jones notes, is their high levels of dietary fiber and
vitamin B6, which promotes the metabolism of protein.
Baked, mashed, or roasted with veggies,
red potatoes are a crowd-pleaser that’s secretly healthy.
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11. Wild Rice
Protein: 3.25 grams per 1/2 cup, cooked
Rice isn’t technically a vegetable, but wild rice is,
thanks to the fact that it actually comes from
a grass. Since the nutrient-dense veggie cooks
much the same way actual rice would, you can use
it in wild rice-specific recipes and any others t
hat include the grain. Your rice-based dinners
just got way healthier.
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12. Spinach
Protein: 6 grams per 1 cup, cooked
“Besides being really good for you,” Jones raves,
“spinach offers extraordinary nutritional value,
and the health benefits of spinach are numerous.”
The leafy green is loaded with goodies like
calcium, folic acid, iron, fiber, and vitamins K and C.
Even better, it’s easy to throw into salads, smoothies, and bowls.
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13. Brussels Sprouts
Protein: 5.5 grams per 1 cup, cooked
These little green veggies have always gotten an
unfairly bad rap, but they can be delicious, nutritional superstars,
at least if you know how to cook them. (Might we
suggest a mustard glaze or serving them shaved?)
In addition to protein, Brussels sprouts pack hefty
doses of potassium and vitamin K.
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14. Sweet Potatoes
Protein: 5 grams per 1 large potato, cooked
Not to be outdone by their slightly more protein-packed
cousins, sweet potatoes are still great sources of the stuff.
They work well at any meal, from breakfast smoothies
to gut-friendly dinners. Sweet potatoes
are also rich in beta-carotene, which promotes
healthy vision, skin, and immune systems.
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15. Artichokes
Protein: 5 grams per 1 cup, cooked
Artichokes shouldn’t just be relegated to dips
(although they make very good dips). The low-calorie,
nutrient-dense veggies include huge amounts of folate
and vitamins C and K, and they’re wonderful in
sheet pan dinners, roasted sides, and even on top of pizzas.
They’ve been hiding in plain sight all this time.
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16. Snow Peas
Protein: 5 grams per 1 cup, cooked
Snow peas pack plenty of protein, both
raw and cooked. The crunchy snack is a perfect
addition to meals that need a little more green in them, i
ncluding this pesto tortellini and this ricotta toast.
You’ll also get a hefty dose of fiber and vitamin C.
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17. Broccoli
Protein: 5 grams per 1 cup, cooked
Broccoli’s not only an awesome source of fiber—it’s
also a surprisingly great way to reach your daily protein goal.
You can’t go wrong with a vegetable that’s linked
with cancer-preventing properties, either. We love it in
a stir fry, but you can always steam, bake, or puree the vegetable
with just about anything.
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18. Asparagus
Protein: 4.25 grams per 1 cup, cooked
Asparagus is already a beloved veggie, but its high
protein content doesn’t hurt, either. Whether
baked with eggs, fried with sugar-snap peas, or
cooked alongside oyster mushrooms and pasta,
it’s the cornerstone of countless plant-based meals.
Plus, it’s rich in folate and vitamins K, A, and C.
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19. Corn
Protein: 4 grams per 1 cup, cooked
Like potatoes, corn often gets put into the “plants with
no redeeming qualities” category, but with loads
of fiber, folate, vitamin C, and magnesium, it can
round out a protein-packed plant-based dish r
ather nicely. It’s healthy both fresh and frozen, so get
creative with your salsas and salads.
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20. White Mushrooms
Protein: 4 grams per 1 cup, cooked
All mushrooms, from shiitake to oyster, have
a good amount of protein in them. But white
mushrooms have the most—and they happen to be some of
the most ubiquitous. Throw them in basically any
dinner (we suggest arugula pizza, bacon pasta,
and mole tacos) for a boost of umami and protein.
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