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Top 20 High Protein Vegetables: Building Blocks from the Garden

Written by: Sebastian Fisher



Time to read 4 min

High-protein vegetables: which ones should I eat?

Proteins are essential building blocks for our body. They play a crucial role in muscle building, recovery and a host of other bodily functions. While meat and dairy are often associated with high protein levels, so are protein-rich vegetables. For those looking for plant-based sources of protein or simply want to diversify their vegetable intake, it's good to know which vegetables are at the top of the list. Here is an overview of the top 20 vegetables with the most protein:


These little legumes are protein powerhouses. With about 9 grams of protein per 100 grams, they are an excellent choice for vegetarians and vegans. In addition, they are versatile and can be added to soups, salads and curries.

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Chickpeas (Garbanzo Beans)

These are not only delicious in hummus, but also contain about 8 grams of protein per 100 grams. They are also rich in fiber, which aids digestion.

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Black beans

These beans are not only high in protein (about 7 grams per 100 grams) but also a good source of antioxidants.

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Although technically a seed, quinoa is often counted among the vegetables. It contains all nine essential amino acids, making it a complete protein. It provides about 100 grams of protein per 4 grams.

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Green peas

A serving of green peas contains about 5 grams of protein. They are also rich in vitamins and minerals such as vitamins A, C and K.

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This leafy vegetable contains about 3 grams of protein per 100 grams. It is also an excellent source of iron, calcium and magnesium.

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In addition to being packed with vitamins and minerals, broccoli contains about 2,8 grams of protein per 100 grams.

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Brussels sprouts

These little cabbages contain about 3,4 grams of protein per 100 grams and are also rich in vitamins K and C.

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Sweet potatoes

Although best known for their carbohydrates, sweet potatoes also contain about 2 grams of protein per 100 grams.

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This vegetable contains about 2,2 grams of protein per 100 grams and is also a good source of vitamin K.

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With about 3,3 grams of protein per 100 grams, artichokes are not only tasty, but also nutritious.

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This versatile vegetable, which is often used as a substitute for rice or pizza crust, contains about 1,9 grams of protein per 100 grams.

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Another leafy green on the list, kale contains about 2,2 grams of protein per 100 grams and is also rich in vitamins A, C and K.

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This earthy vegetable contains about 1,6 grams of protein per 100 grams and is also a good source of folate and fiber.

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Depending on the type, mushrooms can contain between 2 and 3,1 grams of protein per 100 grams. They are also a good source of B vitamins.

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An ear of corn contains about 2,4 grams of protein and is also high in fiber.

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These colorful vegetables contain about 1 gram of protein per 100 grams and are also an excellent source of vitamin C.

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Aubergine (Egg plant)

This purple vegetable contains about 1 gram of protein per 100 grams and is also rich in fiber.

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This sticky vegetable contains about 2 grams of protein per 100 grams and is also a good source of fiber and vitamin C.

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Zucchini (zucchini)

This summer vegetable contains about 1,2 grams of protein per 100 grams and is also low in calories.

Clearly, vegetables can be a valuable source of protein, especially for those following a plant-based diet. Including a variety of these protein-rich veggies in your diet can help ensure you get all the essential amino acids your body needs.

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The Benefits of High Protein Vegetables

In addition to their impressive protein content, these vegetables offer a range of other health benefits that make them an essential part of any diet.

Full Nutrition

Vegetables aren't just sources of protein; they are also rich in vitamins, minerals, antioxidants and fiber. For example, spinach and kale are rich in iron and calcium, while peppers and Brussels sprouts excel in vitamin C.

Low in Calories

For those watching their weight, protein-rich vegetables are an excellent choice. They provide a feeling of fullness and satiety without an excess of calories. This makes them ideal for weight management and general health.

Good for Digestion

The fiber in vegetables promotes healthy digestion and helps prevent constipation. Fiber is also beneficial for gut health, which in turn can boost the immune system.

Heart health

Many of the protein-rich vegetables on this list, such as lentils and black beans, are also good for the heart. They contain no cholesterol and are low in saturated fat, which helps reduce the risk of heart disease.

Antioxidant Wealth

Vegetables such as beets, peppers and spinach contain antioxidants that neutralize free radicals in the body. This helps prevent cell damage and may reduce the risk of certain chronic diseases.

Bone health

Vegetables such as kale and spinach are rich in vitamin K, which is essential for bone health. Regular consumption can help prevent osteoporosis and bone fractures.

How To Incorporate High Protein Vegetables In The Diet

Now that we know which vegetables contain the most protein and what benefits they provide, the next step is to integrate them into our daily diet. Here are some tips:


Add spinach, kale, or even green peas to your morning smoothie for a protein boost.


Lentils, chickpeas and black beans are great additions to any salad, making them more filling and nutritious.

Soups and Stews

Vegetables such as lentils, sweet potatoes and broccoli can easily be added to soups and stews for extra protein.

stir fry

Use tofu along with protein-rich veggies like broccoli, peppers, and mushrooms for a delicious and nutritious stir-fry.


Roasted chickpeas or edamame (young soybeans) are perfect protein-packed snacks on the go.


Try cauliflower rice instead of regular rice or make a pizza with a cauliflower crust for a protein-packed twist on your favorite dishes.


Clearly, you don't have to rely solely on meat and dairy to meet your daily protein needs. Vegetables offer a healthy, nutritious and sustainable alternative. Whether you're a vegetarian, vegan, or just someone looking to increase their vegetable intake, these high-protein vegetables are an excellent addition to any diet.

By consciously choosing these foods, you can enjoy the many health benefits they offer, while also contributing to more sustainable and ethical food consumption. It's time to embrace the power of plant-based protein and enjoy the versatility and nutritional value of these amazing vegetables.