Proteins are essential for many parts of our body, from hair to muscles, and they play a crucial role in maintaining our overall health. Sure, you already know that legumes, dairy products, meat, poultry, and seafood are great sources of protein, but did you know that some vegetables are also protein-rich?
While other veggies contain proteins too, their amounts are significantly lower than those found in our top 10 list. That being said, all vegetables are an important part of any balanced diet. They are packed with essential nutrients your body needs to function at its best. To ensure you're getting all the necessary amino acids, vary your protein sources throughout the day by adding whole grains, legumes, nuts, and seeds to these protein-rich vegetables.
Without further ado, here's our list of the 10 most protein-rich vegetables, ranked from most to least protein-packed.
1. Peas
1 cup: 8g of protein, according to the USDA
Peas are a versatile and protein-rich vegetable. They are also an excellent source of fiber, with 35% of the daily recommended intake per cup. Add peas to your pasta, stir-fries, or soups for a nutritional and protein boost.
2. Spinach
1 cup: 6g of protein, according to the USDA
Not only is spinach the second most protein-rich vegetable on this list, but it's also packed with nutrients like vitamins A, K, and C, which support a healthy immune system, protect eyesight, and promote good blood circulation. This value corresponds to cooked spinach, so don't hesitate to use it in your recipes that call for frozen spinach.
3. Artichokes
1 cup: 4.8g of protein, according to the USDA
Like many other vegetables on this list, artichokes are rich in protein, fiber, and numerous other nutrients. This tasty and earthy vegetable deserves a spot on your plate. Enjoy them canned or fresh with these simple preparation tips.
4. Sweet Corn
1 cup: 4.7g of protein, according to the USDA
Contrary to what some might think, sweet corn is a nutritious food with impressive health benefits. Like peas, it's a good source of fiber, with 12% of the daily recommended intake per cup, which helps you feel fuller, especially when paired with protein. Keep a bag of corn in your freezer for easy prep in some of our favorite recipes.
5. Avocado
1 cup: 4.6g of protein, according to the USDA
Avocados have plenty of reasons to be loved, from weight management to improving heart health. Besides protein, avocados are a good source of potassium and fiber. While avocado toast is a classic, there are many other ways to enjoy this protein-rich veggie.
6. Asparagus
1 cup: 4.3g of protein, according to the USDA
Asparagus is a protein-rich and low-carb vegetable, offering numerous nutritional benefits. They are an excellent source of folate and vitamin A, which are important for cell growth, vision, and skin health. Enjoy them as garlic and parmesan asparagus—a real treat!
7. Brussels Sprouts
1 cup: 4g of protein, according to the USDA
Brussels sprouts combine fiber and protein with several vitamins and nutrients that help you feel full and nourished. They offer health benefits ranging from improved mental focus to cancer-fighting properties and lowering blood pressure. With 4g of protein in every cup of raw Brussels sprouts, try them roasted with garlic and parmesan.
8. Mushrooms
1 cup: 4g of protein, according to the USDA
Mushrooms stand out for their meaty flavor. Not only are they earthy and savory, but they also contain more protein than many other vegetables—1 cup of cooked mushrooms provides about 4g of protein! Additionally, they are rich in B vitamins. Mushrooms grown under UV light also contain vitamin D, a nutrient many people lack. Check out our healthy mushroom recipes for meal ideas.
9. Kale
1 cup: 3.5g of protein, according to the USDA
Kale has earned its reputation as a superfood, and its impressive nutritional profile proves it. It's full of antioxidants, vitamins, and nutrients that help prevent chronic diseases like diabetes and cancer. To enjoy this highly nutritious vegetable, which provides nearly 4g of protein per serving of one cooked cup, add it to your soups and salads, make kale chips, or try one of our delicious kale recipes.
10. Potatoes
1 cup: 3g of protein, according to the USDA
Potatoes often get a bad rap as a carb-heavy vegetable. However, they are a good source of several nutrients—1 cup of cooked potatoes contains 20% of your daily potassium needs and 25% of your vitamin C needs. They're also a filling option for a starchy vegetable, offering 3g of protein per cup of cooked potatoes. To slightly boost that amount, eat a medium baked potato with the skin for nearly 4g of protein, according to the USDA.
Conclusion
Unless you're already following a plant-based diet, you might not think of vegetables for your protein needs. But some protein-rich veggies can really complement your protein intake. It's important to eat a variety of vegetables to get the necessary nutrients your body needs, including different amino acids. Try new recipes featuring these veggies to keep your meals interesting and delicious.
