In This ArticleView AllIn This ArticleGreen PeasSpinachArtichokesSweet CornAvocadoAsparagusBrussels SproutsMushroomsKalePotatoes

In This ArticleView All

View All

In This Article

Green Peas

Spinach

Artichokes

Sweet Corn

Avocado

Asparagus

Brussels Sprouts

Mushrooms

Kale

Potatoes

Protein is important for many body parts, from your hair to muscles, and is crucial in keeping the structure of your body healthy. You may know that legumes, dairy, meat, poultry and seafood are protein sources, but did you know that some vegetables are also packed with protein?

While other vegetables also contain protein, they contain much smaller quantities of this macronutrient compared to the amount of protein in our list of top 10 high-protein veggies. With this said, all vegetables are an important part of any healthy eating pattern. They are rich in essential nutrients your body needs to function at its best.

To be sure you’re getting all the necessary amino acids, eat a variety of protein-rich foods throughout the day in addition to these high-protein veggies, including whole grains, legumes, nuts and seeds.

Diana Chistruga

low angle photo of corn, mushrooms, brussels sprouts, artichokes, potatoes, avocados, kale, spinach

Without further ado, here is our list of the top 10 protein-packed vegetables to add to your diet, ranked highest to lowest.

How Much Protein Do You Need to Eat Every Day?

1 cup: 8 g protein, per theUSDA

Peas are a protein-packed, super versatile vegetable. They are also a good source of fiber, with 35% of the daily recommendation per cup. Add peas to yourfavorite pasta, stir-fry orsouptonight for a nutrition and protein boost.

peas in a bowl next to peas in pods

1 cup: 6 g protein, per theUSDA

a bowl of spinach

1 cup: 4.8 g protein, per theUSDA

Like many other vegetables on this list,artichokesare packed with protein, fiber and many other nutrients. Artichoke is a flavorful, earthy vegetable that deserves a spot on your plate. Enjoy canned or fresh artichokes with theseeasy preparation tips.

artichokes on surface and on cutting board

1 cup: 4.7 g protein, per theUSDA

Contrary to what some may think, sweet corn is a nutritious food with impressivehealth benefits. Similar to green peas, it is a good source of fiber—12% of the RDA per cup—which helps keep you full and satisfied, especially when paired with protein. Keep a bag of corn in your freezer so it’s handy when you want to make some of our favorite easycorn recipes.

corn in husks and corn removed from cob in bowl

1 cup: 4.6 g protein, per theUSDA

There are somany reasons to enjoy avocados, from managing weight to boosting your heart health. Along with protein, avocados are a good source of potassium and fiber. While we love a classic avocado toast, there are many ways to enjoy this high-protein vegetable thatare not in toast form.

avocado sliced in half with pit, and one whole

1 cup: 4.3 g protein, per theUSDA

Asparagusis a high-protein,low-carb vegetablewith a number of nutritional benefits. It is a great source of folate and vitamin A, which are important for cell growth, vision and healthy skin. Plus, you can enjoy the benefits in the form ofGarlic-Parmesan Asparagus—need we say more?

asparagus on a cutting board being trimmed

1 cup: 4 g protein, per theUSDA

Brussels sprouts pair fiber and protein with several vitamins and nutrients to keep you feeling full and nourished. Not to mention, they havehealth benefitsranging from keeping you mentally sharp to fighting cancer and lowering blood pressure. With 4 grams of protein present in every cup of uncooked Brussels sprouts, try themroasted with garlic and Parmesan.

brussels sprouts in colander

Mushrooms' meaty flavor sets them apart from other vegetables. Not only are they earthy and flavorful, but these fungi also contain more protein than several vegetables—1 cup of cooked mushrooms provides about 4 g of protein! Moreover,mushroomsare packed with B vitamins. Mushrooms that are grown under UV light also contain vitamin D, which is a nutrient that many people are not getting enough of. Check out ourHealthy Mushroom Recipesfor meal ideas.

mushrooms being sliced on a small cutting board with knife

1 cup: 3.5 g protein, per theUSDA

Kalegained a reputation of being a nutrient powerhouse, and its impressive nutrition profile backs up the claims. It is full ofantioxidants, vitamins and nutrients that help stave off chronic diseases like diabetes and cancer. To savor this highly nutritious veggie that provides nearly 4 g of protein per 1 cup serving cooked, add it tosoupsandsalads, makekale chipsor try one of our deliciouskale recipes.

kale on a cutting board

1 cup: 3 g protein, per theUSDA

Potatoeshave a bad rep for being a high-carb vegetable. In reality, though, they are a good source of several nutrients—1 cup of cooked potato boasts 20% of your daily needs for potassium and 25% of your vitamin C needs. They are also a filling option for a starchy vegetable, offering 3 g of protein per cup of cooked potato. If you want to bump that up slightly, eat a medium baked potato with the skin for almost 4 g of protein, per theUSDA. Check out our tips forturning a baked potato into a healthy and delicious meal.

four potatoes

The Bottom Line

Unless your focus is already on a plant-based diet, you might not typically turn to vegetables for your protein needs. But there are some protein-packed veggies that will definitely add to your protein bottom line. It’s best to eat a variety of vegetables to make sure you get the necessary nutrients your body needs, including the various amino acids.Try new recipesthat showcase vegetables to keep meals interesting and flavorful.

a chart of high protein vegetables

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