Why vegetables and protein?
Protein builds and repairs muscle, skin, enzymes and hormones. Vegetables rarely provide the bulk of it, but they bring fibre, vitamins, minerals and protective plant compounds along with protein. For people eating mostly plant-based, vegetables, legumes, whole grains, nuts and seeds together make a complete and healthy protein intake. See high-protein foods and alimentos con proteínas (Spanish).
The top high-protein vegetables
- Edamame (young soybeans): about 17 g per cooked cup (155 g); also a complete protein.
- Green peas: about 8 g per cooked cup.
- Spinach: about 5 g per cooked cup, about 1 g per raw cup.
- Asparagus: about 4 g per cup.
- Artichokes: about 4 g per medium artichoke.
- Broccoli: about 4 g per cooked cup.
- Brussels sprouts: about 4 g per cooked cup.
- Potatoes: about 4–5 g in a medium baked potato with skin.
- Sweet corn: about 5 g per cup.
- Kale, collard greens and Swiss chard: about 2–4 g per cooked cup.
- Mushrooms: about 3 g per cooked cup, higher when dried.
- Cauliflower, sweet potato, beetroot, courgette: 2–3 g per cup.
- Values are approximate from USDA FoodData Central and vary by preparation.
Protein per calorie: the dense choices
Because vegetables contain mostly water, a better way to compare them is protein as a share of calories. Spinach, broccoli, asparagus, kale, mushrooms, Brussels sprouts and cauliflower get 25–45% of calories from protein, similar to many animal foods, but you need to eat large volumes to reach meaningful amounts. This is useful for people who want satisfying low-calorie meals, but not enough on its own to build muscle. Pair vegetables with a concentrated protein source: eggs, fish, poultry, tofu, tempeh, lentils or yoghurt.
Protein quality and amino acids
Animal proteins are “complete” (they contain all nine essential amino acids in good proportions). Most plant proteins are lower in one or two (grains in lysine, legumes in methionine). You do not need to combine them in the same meal; eating a variety through the day is enough. Edamame, soy, quinoa and buckwheat are complete or nearly complete. Digestibility is slightly lower for plant proteins, which is why vegetarian athletes sometimes aim for slightly higher totals.
How to combine for complete meals
- Edamame or tofu with brown rice and broccoli.
- Lentil and spinach soup with whole-grain bread.
- Chickpea and roasted vegetable bowl with quinoa and tahini.
- Peas, asparagus and mushrooms with whole-wheat pasta and Parmesan or nutritional yeast.
- Baked potato topped with beans, broccoli and yoghurt.
- Vegetable omelette with spinach, mushrooms and peppers.
- Stir-fried kale, tempeh, peppers and sesame seeds.
- Add nuts or seeds (pumpkin, hemp, chia) to salads and vegetable dishes.
How much protein do you need?
The recommended dietary allowance for healthy adults is 0.8 g per kg of body weight a day (about 56 g for a 70 kg adult). Older adults, people who exercise regularly and those recovering from illness or surgery often benefit from 1.0–1.6 g per kg, and pregnancy and breastfeeding raise needs. Spread protein over meals (20–30 g per meal) for best muscle maintenance. Kidney disease is an exception: protein may need to be limited. See snacks high in protein.
Cooking and buying tips
- Steam, roast or stir-fry rather than over-boil, to preserve nutrients.
- Frozen edamame, peas, spinach and broccoli are as nutritious as fresh and keep for months.
- Cooked spinach concentrates protein compared with raw leaves.
- Roast broccoli, Brussels sprouts or asparagus with olive oil and spices for flavour.
- Choose whole potatoes with skin for fibre and potassium.
- Check labels on prepared foods for added sodium and sugar.
- Wash vegetables and store them properly to avoid waste.
Who benefits most from plant protein?
- Vegetarians, vegans and people reducing meat.
- People aiming to lower saturated fat and increase fibre.
- People managing weight, who benefit from filling, low-calorie foods.
- People with high cholesterol or heart disease, where plant-based protein is encouraged.
- Athletes combining animal and plant sources.
- Vegans should plan vitamin B12, iron, zinc, calcium, iodine and omega-3 intake carefully.
When to seek advice
- Unintentional weight loss or muscle wasting.
- Swelling in the legs, hair loss or brittle nails with a very restricted diet.
- Kidney disease or liver disease and uncertainty about protein.
- Pregnancy, breastfeeding, older age or a child on a vegan diet.
- Planning a vegetarian or vegan diet for athletes.
- Digestive discomfort from rapidly increasing vegetables and legumes.
Three common situations
A vegetarian who eats mostly salads: add edamame, lentils, tofu, eggs or yoghurt to each meal.
A person trying to lose weight: fill half the plate with spinach, broccoli and asparagus and add a lean protein.
An older adult with low appetite: choose protein-dense foods first, with vegetables as the side.
Key points to remember
Edamame, peas, spinach, asparagus, broccoli and Brussels sprouts offer the most protein among vegetables, but they work best combined with legumes, grains, nuts, seeds, dairy or eggs. Aim for variety across the day and meet your total needs. Our nutrition team can design a plan for you.
This guide is for general information and does not replace an assessment by your own doctor or dietitian.
Questions about vegetables high in protein
These answers are general information and do not replace an examination or individual medical advice.
Which vegetable has the most protein?
Edamame, with about 17 g per cooked cup, followed by green peas and sweet corn.
Is spinach high in protein?
Per calorie yes, about 5 g per cooked cup, but you would need to eat large amounts for a big contribution.
Can I get enough protein from vegetables alone?
Not from vegetables alone, but together with legumes, grains, nuts and seeds yes.
Do I need to combine plant proteins in the same meal?
No, variety over the day is enough.
Is plant protein as good as animal protein?
It can be, with enough variety and total amount; absorption is slightly lower.
How much protein do I need?
About 0.8 g per kg a day for most adults, more for older adults and athletes.
Sources
This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.