If you’re trying to squeeze the most protein out of veggies, here are the top contenders — ranked in a practical, real-life way (not weird serving sizes 😄).
🥦 Highest-protein vegetables (per cooked cup, approx.)
🥇 Green peas — ~8–9 g protein
Technically a legume, but used like a veggie.
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Also high in fiber
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Great in stir-fries, soups, or mashed
🥈 Spinach — ~5–6 g
Surprisingly high once cooked (raw shrinks a lot).
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Rich in iron & magnesium
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Easy to add to eggs, curries, pasta
🥉 Brussels sprouts — ~4 g
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Fiber-rich and filling
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Roast them for best flavor
🟢 Broccoli — ~3.7 g
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Good balance of protein + antioxidants
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Works with almost everything
🟢 Asparagus — ~4 g
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Light but protein-dense
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Great grilled or roasted
🟢 Artichokes — ~4–5 g
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High fiber, very filling
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Great for gut health too
🟢 Kale — ~3.5 g
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Protein + calcium combo
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Better cooked for digestion
🌱 Protein-dense veggie-like foods (still plant-based)
These aren’t traditional veggies but are worth knowing:
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Edamame — ~17 g per cup 🏆
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Lentils — ~18 g per cup
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Chickpeas — ~14–15 g per cup
🧠 Reality check
Veggies add protein, but they’re not complete protein powerhouses on their own. For a solid plant-based protein intake, combine:
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High-protein veggies
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Legumes (beans, lentils)
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Soy foods (tofu, tempeh)
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Whole grains
🍽️ Easy high-protein veggie combos
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Stir-fried broccoli + edamame
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Spinach cooked into lentils
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Roasted Brussels sprouts with chickpeas
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Veggie omelet loaded with spinach & asparagus
If you want, I can:
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Build a high-protein vegetarian day of meals
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Help you hit a specific protein target
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Compare veggies vs legumes vs tofu for muscle gain