8 Vegetables That Can Add Protein to Your Diet

When you think of foods that contain protein, beef, fish, and chicken probably come to mind before carrots and cucumbers. And for good reason. Meat is high in protein, while vegetables are better known for their micronutrient content. And while it’s true that most vegetables don’t offer very much protein, there are some exceptions to the rule. Read on to learn about the vegetables highest in protein.   

Top 8 vegetables highest in protein

Nutrition guidelines recommend getting about 2 to 3 cups of vegetables per day. If you want to choose the vegetables with the most protein, read on as we take a look at vegetables ranked by protein content.

1. Edamame

Protein content: 31.3 g per cooked cup (shelled)

Edamame are early-harvest green soybeans. And they contain a lot of protein. A cup of shelled edamame has more protein than a 3 oz serving of chicken breast (26.4 g of protein) or steak (25.6 g of protein). Unlike other vegetables, edamame are a complete protein. This means they provide all of the amino acids that the body needs but can’t make on its own.

You can eat edamame straight from the pod (though the pod itself isn’t edible). Or you can remove the beans from the pod (shelled) and eat them boiled, steamed, or roasted. They’re also excellent in soups, salads, and grain bowls. 

2. Beans and lentils

Protein content: 14 g to 18 g per cup cooked 

EXPERT PICKS: WHAT TO READ NEXT

• How much protein do you need? Most adults in the U.S. get enough protein. But some people may benefit from higher-protein diets. Here’s how to tell if you’re getting enough.

• Quick, easy ways to eat more protein: Your protein needs depend on your activity level, age, sex, and health goals. Here are some tips for adding more protein to your daily diet. 

• Which grains have protein? Eating high-protein grains — like quinoa, barley, and bulgur — gets you all the nutrients of whole grains while also helping you meet your protein needs.

The USDA categorizes beans and lentils as both vegetables and proteins since they contain nutrients that fall into both camps. Like vegetables, beans and lentils are high in fiber and potassium. Like meat, they’re high in protein and iron. 

Here’s the protein you’ll find in different types of beans and lentils (per cup):

• Lentils: 17.9 g

• Adzuki beans: 17.3 g

• Cranberry beans: 16.5 g 

• White beans: 16 g 

• Pinto beans: 15.4 g 

• Kidney beans: 15.3 g 

• Black beans: 15.2 g

• Navy beans: 15 g  

• Chickpeas (garbanzo beans): 14.5 g

Beans and lentils make a great addition to chili, soups, salads, rice dishes, and pasta.

3. Green peas

Protein content: 8.6 g per cup cooked

Whether you prefer them fresh, frozen, or canned, sweet green peas add a good amount of protein to your plate. They’re also high in heart-healthy, gut-healthy fiber, with 8.8 g per cup. Try steaming them and adding fresh mint. 

4. Spinach

Protein content: 5.3 g per cup cooked

This leafy green packs a protein punch, but only when you eat a large amount of it. One cup of raw spinach has less than 1 g of protein, but the same amount of cooked spinach has 5 g. Spinach cooks down a lot when it’s heated, so it takes around 5 cups of raw spinach to make 1 cup of cooked spinach. Try sauteeing spinach with garlic for a tasty side dish.

5. Corn

Protein content: 5.1 g per cup cooked 

Corn is another food that belongs to two different food group categories. When corn is harvested early, it’s a vegetable. When it matures, it’s a grain. So corn niblets and corn on the cob are vegetables. 

Frozen or canned corn kernels are easy to measure by the cup. But what about an ear of corn (corn on the cob)? You’ll get about 3 g of protein per cob. You can enjoy corn on its own, add niblets to fresh salads, or use it to make salsa. 

6. Asparagus

Protein content: 4.3 g per cup cooked

Oven-roasted asparagus with a squeeze of lemon is a refreshing way to add a bit of protein to your meal. You can also eat asparagus raw. Try using a potato peeler to peel long asparagus “ribbons,” then toss in some balsamic vinaigrette dressing for a light salad.  

7. Brussels sprouts

Protein content: 4 g per cup cooked 

Aside from the protein they provide, these mini cabbages contain more than 100% of your daily vitamin C requirement. Brussels sprouts can be steamed, but they’re even tastier when they are roasted in a little olive oil and maple syrup. You can also use them raw by shredding them into a slaw.    

8. Sweet potatoes

Protein content: 4 g per cup cooked 

Sweet potatoes can add some protein to your plate. But they may be best known for their beta carotene, a powerful antioxidant with anti-inflammatory properties. Just 1 cup of sweet potato has over 200% of your daily need for beta carotene. Try baking sweet potatoes and sprinkling cinnamon on top. Or cut them into sticks and roast them to make sweet potato fries. 

How much protein is in other vegetables?

Most vegetables aren’t high in protein. Here’s the protein content of some other common vegetables (per 1 cup raw):

• Broccoli: 2.6 g

• Button mushrooms: 2.2 g

• Cauliflower: 2.1 g

• Onion: 1.8 g

• Zucchini: 1.5 g

• Romaine lettuce: 1.4 g

• Green pepper: 1.3 g

• Carrot: 1.1 g

• Celery: 0.7 g

• Cucumber: 0.7 g

• Arugula: 0.5 g

Why is protein important?

Protein is an essential macronutrient that you need for strength and energy. Protein is required for many important functions in the body, including: 

• Building muscle, bone, blood, and skin

• Making hormones

• Creating neurotransmitters, which are chemical “messengers” that allow your nerve cells to communicate with one another 

• Helping to make DNA 

How much protein do you need every day?

Protein needs are not the exact same for everyone. They vary depending on age, activity level, and health conditions. 

In general, adults need at least 0.8 g protein per kilogram of body weight per day. As an example, someone who weighs 150 lbs (68 kg) needs at least 54 g of protein per day. 

But many people prefer to get more protein than that. Some groups of people that may benefit from higher-protein diets include: 

• Athletes 

• Older adults

• People trying to lose or maintain weight 

• Healthy adults looking to maintain muscle mass

People on higher-protein diets aim for 1 g to 1.6 g of protein per kilogram of body weight per day. Anywhere in that range (0.8 g/kg/day - 1.6 g/kg/day) is safe and healthy for most people. 

If you don’t want to calculate a bunch of numbers, here’s an easier idea: Aim to get 25 g to 30 g of protein at every meal. It can help to think about filling one-fourth of your plate with protein-rich foods. 

Can you get too much protein in your diet?

Yes. You can get too much of anything, including protein.Try not to get more than 2 g of protein per kilogram of body weight per day. Eating more protein than that can:

• Crowd out other nutrients from your diet, such as fiber and/or vitamin C 

• Impact kidney health

• Lead to unintentional weight gain 

How can you tell if you need more protein in your diet?

Most people in the U.S. get enough protein. But one simple test is to look at your plate at each meal. About one-fourth of your plate should contain protein-rich foods, such as:

• Poultry

• Fish or seafood

• Meat

• Tofu or soy foods

• Beans

• Lentils

• Eggs

• Dairy foods

If none of these foods are part of your diet, it’s possible you’re not getting enough protein. If you want to determine your current protein intake versus protein requirements, you can work with a dietitian to assess your diet. They can help you create an eating plan that’s right for you. 

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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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