20 High Protein Vegetables For A Healthier Life

Edamame, or young soybeans, are a nutrient-dense food known for their high protein content and culinary versatility. These green pods are typically harvested before the soybeans inside fully mature, making them tender and ideal for consumption.

Edamame boasts approximately 18.5 grams of protein per cup (160 grams) when cooked. Besides protein, edamame is packed with fiber, vitamins (including folate and vitamin K), and minerals like iron and magnesium, making it a highly nutritious choice for any diet.

Enjoy edamame as a raw snack, tossed into salads, roasted or sauteed with sesame oil, or incorporated into vegetable stir-fries for a wholesome meal.

Lentils are nutritional powerhouses, particularly valued for their high protein content. Just one cup (198 grams) of cooked lentils provides approximately 17.9 grams of protein.

This makes lentils an excellent plant-based protein source, ideal for vegetarian and vegan diets. They are also rich in fiber, folate, iron, and other essential nutrients.

They are commonly used in soups, stews, and salads, offering a hearty texture and earthy flavor. Lentil curries and dips are also popular, showcasing their versatility in global cuisines. Incorporating lentils into dishes like veggie burgers or as a side dish with grains enhances both flavor and nutrition.

Chickpeas, also known as garbanzo beans, are a rich source of plant-based protein, with one cup (164 grams) of cooked chickpeas containing about 14.5 grams of protein. Beyond protein, chickpeas are packed with dietary fiber, offering about 12.5 grams per cup, aiding in digestive health and promoting satiety.

These legumes are also high in vitamins and minerals, including folate, iron, phosphorus, and manganese. Chickpeas are versatile ingredients; they serve as the foundation for hummus, a savory spread perfect on whole grain toast for breakfast or as a dip with raw vegetables.

Roasted with lemon, chickpeas make a crisp and flavorful side dish, or they can be the centerpiece of a meal alongside other roasted vegetables.

Green peas, small spherical seeds from the Pisum sativum plant, are prized for their sweet, slightly earthy taste and tender texture. Whether fresh or frozen, they maintain their nutritional value and versatility in cooking.

Green peas are known for their protein content, providing approximately 8 grams of protein per cooked cup (160 grams). Beyond protein, green peas are rich in dietary fiber, vitamins such as vitamin C and vitamin K, and minerals like iron and manganese.

Their natural sweetness and versatility in enhancing a wide range of dishes—from soups and salads to casseroles and stir-fries—make green peas a popular and healthy choice in global cuisines.

When considering vegetables aside from legumes and beans, spinach stands out for its significant protein content, offering 6.14 grams per cup when cooked. Raw spinach, however, contains only 0.9 grams per cup due to its reduced volume after cooking.

Incorporate spinach into your morning eggs or enjoy it creatively in a lunchtime salad with red peppers, pistachio nuts, mushrooms, and a poached egg. For dinner, saute spinach with a touch of lemon and chopped walnuts, pairing it with a fish or chicken dish if you include animal protein in your diet.

Asparagus is a highly sought-after vegetable due to its nutrient density. A mere 100 grams of cooked asparagus provides 2.4 grams of protein and only 22 calories. It is particularly rich in vitamin K and serves as a good source of folate and riboflavin. Additionally, it contains notable amounts of magnesium, phosphorus, and vitamin A.

These tender shoots from the perennial asparagus plant are harvested when young to ensure tenderness. Asparagus is easy to prepare, requiring just a few minutes to roast or saute.

Enjoy it in an omelet or frittata for breakfast, or as a flavorful side dish paired with fish or chicken. It also adds a delicious touch to pasta dishes for dinner.

Brussels sprouts provide about 5 grams of protein per cooked cup (160 grams). These small, cabbage-like buds are rich in essential nutrients such as vitamin K, vitamin C, and folate. They are also a good source of fiber, crucial for promoting digestive health, and contain antioxidants like beta-carotene and lutein, which contribute to eye health.

In terms of preparation, Brussels sprouts can be roasted, sauteed, steamed, or even shaved raw for salads. Roasting brings out their natural sweetness and crisp texture, making them a popular side dish. They pair well with flavors like balsamic vinegar, bacon, or Parmesan cheese, adding depth to their savory profile.

Artichokes, part of the thistle family, provide about 2.89 grams of protein per 100 grams when cooked. This globe-shaped vegetable is actually a flower, with a tender layer at the bottom of its leaves that is edible, but the real star is the versatile, meaty heart at the center.

They can be enjoyed in many ways—steamed, grilled, baked, or roasted—and often accompany dips or enhance a variety of recipes. You can mix them into pasta or chicken skillets, mash them into a flavorful dip for a snack, or roast them with a breadcrumb or panko topping to serve as a delicious side dish.

Broccoli is a green vegetable from the cruciferous family, known for its dense clusters of flower buds. It is a nutritional powerhouse, offering a variety of health benefits. A one-cup serving of cooked, chopped broccoli (156 grams) contains about 3.72 grams of protein. Besides protein, broccoli is rich in vitamins C, K, and A, as well as folate and fiber.

It also contains various antioxidants, including sulforaphane, which has been studied for its potential cancer-fighting properties. Broccoli is widely consumed worldwide, featuring prominently in various cuisines. It can be enjoyed steamed, roasted, stir-fried, or raw in salads, making it a versatile and popular choice for health-conscious eaters.

Kale, also called leaf cabbage is a leafy green vegetable belonging to the cruciferous family. One cup of cooked kale (118 grams) contains approximately 3.47 grams of protein. Besides protein, kale is exceptionally rich in vitamins A, C, and K, as well as calcium, potassium, and fiber.

It is also packed with antioxidants like quercetin and kaempferol, which help reduce inflammation and support overall health. Kale is popularly consumed in various ways: it can be sauteed, steamed, or added to soups and stews. Raw kale is often used in salads or blended into smoothies. Kale chips, made by baking the leaves until crispy, are a popular healthy snack.

Sweet corn is considered a vegetable when it is harvested and consumed fresh, such as when you eat it on the cob or as kernels. It is often treated as a starchy vegetable due to its high carbohydrate content. However, when allowed to mature and dry, it is classified as a grain and can be used in products like cornmeal and popcorn.

With 4.74 grams of protein per cup (145 grams) of fresh corn, it's an ideal choice for adding plant-based protein to your diet. You can mix it into bean salad, make corn pudding or casserole, enjoy it straight off the cob, or add it to tacos with chicken and beans for a tasty lunch.

With 3.38 grams of protein per cup (156 grams) when cooked, mushrooms significantly contribute to your daily protein intake. While often categorized as vegetables, mushrooms are technically a type of fungus.

They are versatile in the kitchen, whether added to omelets for a hearty breakfast, topping veggie burgers for a satisfying lunch, enhancing salads with their earthy flavor, or sauteed alongside other vegetables for a flavorful dinner. Whether enjoyed raw or cooked, mushrooms impart a distinctive umami taste that enhances many dishes.

Potatoes are a staple food enjoyed worldwide for their versatility and nutritional benefits. When cooked, a medium-sized potato contains about 4 grams of protein. Beyond protein, potatoes are rich in vitamins C and B6, potassium, and dietary fiber, with the skin providing additional nutrients.

They are popularly consumed in various forms: mashed, baked, roasted, or fried. In many cultures, potatoes feature prominently in dishes like fries, potato salads, and casseroles. They can also be used to thicken soups or stews. Potatoes offer a filling and energy-rich source of carbohydrates, making them a satisfying addition to meals while providing essential vitamins and minerals.

Similar to broccoli, cauliflower offers a significant amount of protein relative to its calorie content. A 100-gram serving of cooked cauliflower provides 1.9 grams of protein and only 25 calories. Additionally, cauliflower is rich in vitamin C and vitamin K, and it contains notable amounts of calcium, iron, magnesium, and phosphorus.

Cauliflower is incredibly versatile in the kitchen: it can be steamed and served as a simple side dish with a dash of herbs or lemon juice. Alternatively, cauliflower florets can be roasted with olive oil and spices for a crispy texture, blended into creamy soups, mashed as a low-carb alternative to potatoes, or grated and used as a rice substitute in various dishes.

Collard greens, belonging to the same family as kale, broccoli, and cauliflower, are dark green, loose-leafed vegetables known for their nutritional benefits. A 100-gram serving provides 3 grams of protein. They are particularly notable for their high vitamin K content, offering 157 mcg in a single cup, which fulfills about 131% of daily needs.

They are also rich in vitamin C and folate, a good source of calcium, and contain some potassium. They can be prepared in various ways, such as sauteed with garlic and olive oil, braised with onions and broth, chopped into soups or stews, or simply steamed as a nutritious side dish seasoned with salt and pepper.

Alfalfa sprouts are nutrient-dense and low in calories. A 100-gram serving provides 4 grams of protein along with a rich array of vitamins and minerals, including vitamin K, folate, phosphorus, iron, magnesium, zinc, copper, and vitamin C.

They add a crunchy texture and mild flavor to dishes like sandwiches, wraps, and salads. Sprinkle them over avocado toast, add them to stir-fries and omelets just before serving, or use them as a topping for soups and garnishes to enhance freshness and nutrition.

Mustard greens, members of the Brassica family like kale but with a distinctive mustard flavor, offer notable nutritional benefits. A 100-gram serving provides 2.9 grams of protein and significant amounts of vitamin K—about 144 mcg per cup, fulfilling more than 100% of daily needs.

These greens can be enjoyed in various ways: saute them with garlic and olive oil for a savory side dish, add them to soups or stews to impart a peppery taste, toss them into salads for added crunch and nutrition, or blend them into smoothies for a healthy green boost.

Fava beans, also known as broad beans, are popular in Europe and pack a punch with 12.9 grams of protein per cooked cup (170 grams). Similar to lima beans but with a milder, buttery taste compared to limas' earthy flavor, fava beans are typically found in large pods.

Once shelled and peeled, they make a delicious raw snack. Fava beans readily absorb other flavors: roast them with lemon or experiment with wasabi for a flavorful side dish. You can also enjoy them mashed or pureed with olive oil and herbs, spread on fresh bread for a satisfying lunch or appetizer.

Black beans are a type of legume prized for their nutritional value and versatility. They are rich in protein, with about 15 grams per cooked cup (172 grams), making them an excellent plant-based protein source. Additionally, black beans are high in fiber, providing both soluble and insoluble fiber important for digestive health.

They also contain significant amounts of folate, iron, magnesium, and potassium. Commonly consumed ways include adding them to soups, salads, and chili, incorporating them into vegetarian burgers or tacos, or simply serving them as a side dish with rice.

Watercress, a cruciferous plant that grows in water, is remarkably nutritious with 2.3 grams of protein and just 11 calories per 100-gram serving. It's a potent source of vitamin K, providing 85 micrograms per cup, which meets 71% of the daily recommended intake for adults. 

It also boasts vitamin C, B vitamins, potassium, calcium, and vitamin A, making it a powerhouse of nutrients. Its peppery flavor enhances salads, sandwiches, and garnishes, adding a zesty touch to dishes. Blend watercress into smoothies for a nutrient-packed boost, or lightly saute it as a flavorful side.