What Vegetables Have Protein? 22 Vegetables and 10 Fruits Ranked
By Alexandria “Alix” Best, founder and head coach of The Swole Kitchen · Certified Nutritionist · B.S. Public Health · Precision Nutrition certified
If you are trying to eat more protein, or eat less meat, it is natural to wonder which vegetables can pull their weight. Some can. Edamame, lima beans and green peas carry real protein, and cooked spinach, collards and asparagus add more than most people expect. But no vegetable comes close to a serving of chicken, fish, eggs, Greek yogurt or tofu.
Here is how much protein is actually in 22 common vegetables and 10 fruits, using USDA data, plus how to use them so they add meaningfully to your daily total.
Key takeaways
- Edamame is the highest-protein vegetable by far. One cup of shelled edamame has about 18 g of protein, close to a container of Greek yogurt.
- Lima beans and green peas come next. About 12 g and 9 g per cooked cup, along with plenty of fiber.
- Most other vegetables give about 1–5 g per cup. Cooked leafy greens, asparagus, Brussels sprouts and broccoli sit at the top of that range.
- Fruit is low in protein. Guava leads at about 4 g per cup; most fruits give 1–2 g.
- Vegetables add protein, they do not replace a protein source. Four cups of mixed cooked vegetables add about 15–17 g, which is useful on top of protein-rich meals.
What vegetables have the most protein?
All values are calculated from USDA FoodData Central (SR Legacy) entries and rounded. Sorted by protein per cup. "Per 100 kcal" shows how much protein you get for the calories.
| Vegetable | Serving | Protein per serving (g) | Protein per 100 g (g) | Calories per serving | Protein per 100 kcal (g) |
|---|---|---|---|---|---|
| Edamame, shelled, cooked | 1 cup | 18.4 | 11.9 | 188 | 9.8 |
| Lima beans, cooked | 1 cup | 11.6 | 6.8 | 209 | 5.5 |
| Green peas, cooked | 1 cup | 8.6 | 5.4 | 134 | 6.4 |
| Spinach, cooked | 1 cup | 5.3 | 3.0 | 41 | 12.9 |
| Collard greens, cooked | 1 cup chopped | 5.1 | 2.7 | 63 | 8.2 |
| Sweet corn, cooked | 1 cup | 5.1 | 3.4 | 143 | 3.6 |
| Potato, baked with skin | 1 medium (173 g) | 4.3 | 2.5 | 161 | 2.7 |
| Asparagus, cooked | 1 cup | 4.3 | 2.4 | 40 | 10.9 |
| Sweet potato, baked | 1 cup | 4.0 | 2.0 | 180 | 2.2 |
| Brussels sprouts, cooked | 1 cup | 4.0 | 2.6 | 56 | 7.1 |
| Broccoli, cooked | 1 cup chopped | 3.7 | 2.4 | 55 | 6.8 |
| Mung bean sprouts, raw | 1 cup | 3.2 | 3.0 | 31 | 10.1 |
| Brussels sprouts, raw | 1 cup | 3.0 | 3.4 | 38 | 7.9 |
| Asparagus, raw | 1 cup | 2.9 | 2.2 | 27 | 11.0 |
| Mushrooms, white, raw | 1 cup sliced | 2.2 | 3.1 | 15 | 14.0 |
| Cauliflower, raw | 1 cup chopped | 2.1 | 1.9 | 27 | 7.7 |
| Green beans, raw | 1 cup | 1.8 | 1.8 | 31 | 5.9 |
| Zucchini, raw | 1 cup chopped | 1.5 | 1.2 | 21 | 7.1 |
| Red bell pepper, raw | 1 cup chopped | 1.5 | 1.0 | 39 | 3.8 |
| Bok choy, raw | 1 cup shredded | 1.1 | 1.5 | 9 | 11.5 |
| Spinach, raw | 1 cup | 0.9 | 2.9 | 7 | 12.4 |
| Kale, raw | 1 cup | 0.6 | 2.9 | 7 | 8.3 |
Two things stand out. First, the top three are legumes eaten as vegetables. Edamame are young soybeans, and lima beans and peas are beans and peas picked before they dry. That is why they carry so much more protein than leafy or stem vegetables. Mushrooms are technically fungi, but most people cook and eat them like vegetables.
Second, cooking changes the per-cup numbers, not the protein itself. Raw spinach has about 2.9 g of protein per 100 g, and cooked spinach about 3.0 g. But a cup of raw spinach weighs about 30 g, while a cup of cooked spinach packs in about 180 g. So "1 cup of spinach" can mean less than 1 g or more than 5 g of protein depending on which you mean.
Which fruits have the most protein?
Fruit is not a protein food, but some fruits carry a little more than others. Values are from USDA FoodData Central and rounded.
| Fruit | Serving | Protein per serving (g) | Protein per 100 g (g) | Calories per serving |
|---|---|---|---|---|
| Guava | 1 cup | 4.2 | 2.6 | 112 |
| Avocado | 1 cup cubed | 3.0 | 2.0 | 240 |
| Jackfruit | 1 cup sliced | 2.8 | 1.7 | 157 |
| Kiwifruit | 1 cup sliced | 2.1 | 1.1 | 110 |
| Blackberries | 1 cup | 2.0 | 1.4 | 62 |
| Orange | 1 cup sections | 1.7 | 0.9 | 85 |
| Banana | 1 cup sliced | 1.6 | 1.1 | 134 |
| Cherries, sweet | 1 cup pitted | 1.6 | 1.1 | 97 |
| Raspberries | 1 cup | 1.5 | 1.2 | 64 |
| Apricots, dried | 1/4 cup halves | 1.1 | 3.4 | 78 |
Dried apricots look high per 100 g only because the water is removed. Per serving, they are no different from fresh fruit, and they are much easier to overeat. Jackfruit is sometimes sold as a plant-based meat substitute, but at under 3 g per cup it is a texture swap, not a protein swap.
An honest look at vegetable protein
Here is the math most "high-protein vegetables" lists leave out. A plate with 1 cup each of cooked broccoli, cooked spinach, cooked asparagus and cooked Brussels sprouts gives you about 17 g of protein for about 190 calories. That is a lot of food and a great side. It is also about half the protein of 4 oz of roasted chicken breast, which has about 35 g.
So vegetables are best thought of as protein boosters, not protein sources. If your target is about 0.7–1.0 g of protein per pound of goal bodyweight, which is typical for active adults, vegetables might cover 10–20% of it. The rest needs to come from foods like poultry, fish, eggs, dairy, tofu, tempeh, beans and lentils. For how to set your number, see how much protein you need per day.
Vegetable protein still counts, and it comes bundled with fiber, potassium, folate, vitamin C and vitamin K. That is a good trade. CDC data show only about 1 in 10 U.S. adults eats the recommended amount of vegetables, so most people have room to add more anyway.
How to combine vegetables with other proteins
You may have heard that plant proteins are "incomplete" and must be combined at every meal. A review of vegetarian diets by Mariotti and Gardner concluded that diets including protein-rich plant foods like legumes, soy, nuts and seeds can fully meet adult protein needs, and that worries about amino acid shortfalls have been overstated. Eating a variety of protein foods across the day is enough. Strict combining at each meal is not necessary.
Practical pairings that turn vegetables into high-protein meals:
- Edamame plus tofu stir-fry: 1 cup edamame and 1/2 cup firm tofu give about 40 g of protein before you add any other vegetables.
- Spinach and egg scramble: a cup of cooked spinach folded into 2 eggs and 1 cup of egg whites adds about 5 g to a meal that already has about 39 g.
- Pea and lentil soup: green peas, split peas or lentils, plus greens, for a high-fiber bowl with about 15–25 g of protein depending on portions.
- Big salad with a real protein: leafy greens, mushrooms, peppers and sprouts topped with 4 oz of chicken, shrimp or a can of tuna.
- Sheet-pan dinner: roasted Brussels sprouts, broccoli and potatoes alongside salmon, pork tenderloin or tempeh.
Which vegetables to choose for your goal
| Goal | Best vegetable choices | Why |
|---|---|---|
| Most protein per serving | Edamame, lima beans, green peas | About 9–18 g per cup |
| Most protein per calorie | Mushrooms, cooked spinach, bok choy, asparagus, mung bean sprouts | About 10–14 g per 100 kcal, but small amounts per serving |
| Fat loss and fullness | Cooked greens, broccoli, Brussels sprouts, asparagus, cauliflower, zucchini | Big volume for very few calories |
| Training fuel | Potatoes, sweet potatoes, corn, peas | Carbs with some protein and potassium |
For a lifter's take on which vegetables to eat when bulking versus cutting, see our guide to the best vegetables for bodybuilding. If you are mainly after fiber, our fiber-rich foods list ranks the top options.
Tips to eat more high-protein vegetables
- Keep frozen edamame and peas on hand. They cook in minutes and add protein to rice bowls, pasta, soups and salads.
- Cook your greens. Cooking shrinks spinach, collards and kale so you can eat several times more in one sitting.
- Add a vegetable to every protein meal. Spinach in eggs, peppers in a wrap, broccoli with dinner.
- Season them properly. Salt, garlic, lemon, spices and a measured teaspoon of oil make vegetables something you look forward to. Our post on adding flavor without calories has easy ideas.
- Increase fiber gradually. Edamame, lima beans and peas are high in fiber. Add them over a week or two to avoid bloating.
If you take warfarin or another blood thinner, keep your intake of leafy greens like spinach, kale and collards consistent from day to day and talk with your doctor before making big changes, because their vitamin K can affect how the medication works.
Frequently asked questions
What vegetable has the most protein?
Edamame has the most protein of common vegetables, with about 18 g per cup of shelled, cooked edamame according to USDA data. Lima beans follow with about 12 g per cooked cup, then green peas with about 9 g. All three are legumes eaten as vegetables. Among non-legume vegetables, cooked spinach and collard greens lead at about 5 g per cooked cup.
Which fruit has the most protein?
Guava has the most protein of common fruits, with about 4 g per cup. Avocado, jackfruit, kiwifruit and blackberries each provide about 2–3 g per cup. Most other fruits, like oranges, bananas, cherries and raspberries, give under 2 g per cup. Fruit is a good source of fiber and vitamins, but it should not be counted on as a meaningful protein source.
Can you get enough protein from vegetables alone?
Not from vegetables alone. Even a large plate of mixed vegetables gives about 15–20 g of protein, while most active adults need over 100 g a day. People on plant-based diets meet their needs with protein-rich plant foods like tofu, tempeh, edamame, lentils, beans, seeds and nuts, eaten in variety across the day, with vegetables adding to the total.
How much protein is in broccoli?
One cup of chopped, cooked broccoli has about 3.7 g of protein and about 55 calories, based on USDA data. That works out to about 2.4 g of protein per 100 g. Broccoli is a good source of fiber, vitamin C and vitamin K, and it adds a modest amount of protein to a meal, but it is not a substitute for a protein-rich food.
Is spinach high in protein?
Spinach is high in protein for its calories, about 13 g per 100 calories, but low per serving. One cup of raw spinach has under 1 g of protein, while one cup of cooked spinach has about 5 g because cooking packs far more leaves into the cup. It is an easy way to add some protein, fiber and nutrients to eggs, pasta and bowls.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy entries used for all food values).
- Mariotti F, Gardner CD. Dietary protein and amino acids in vegetarian diets: a review. Nutrients (2019).
- Lee SH, et al. Adults meeting fruit and vegetable intake recommendations, United States, 2019. Morbidity and Mortality Weekly Report (2022).
This article is for education and is not medical advice. If you take blood thinners, have kidney disease or follow a medically restricted diet, talk with your doctor before making big changes to what you eat.
About the coach
Alexandria “Alix” Best founded The Swole Kitchen and coaches every client personally. She is a certified nutritionist with a B.S. in Public Health and Precision Nutrition certification, and has coached 1:1 nutrition and training for more than ten years. More about Alix