The vegetables with the most protein are legumes like lentils (about 18 grams per cooked cup) and green peas (roughly 9 grams per cooked cup). Among non-legume vegetables, Brussels sprouts, spinach, collard greens, and broccoli lead the pack, typically offering 2 to 4 grams of protein per 100-gram serving. None of these will rival a chicken breast on their own, but eaten consistently and in combination, high-protein vegetables can make a real difference in your daily intake.
Legumes: The Highest Protein Vegetables
If you’re searching for vegetables that deliver serious protein, legumes are in a class of their own. A single cup of boiled lentils contains about 17.9 grams of protein, which is more than two eggs. Green peas come in at roughly 8.6 grams per cooked cup. Chickpeas and black beans fall in a similar range. These numbers put legumes far ahead of any leafy green or cruciferous vegetable.
Whether lentils and peas technically count as “vegetables” depends on who you ask. Nutritionally, they’re classified as both vegetables and protein foods. If your goal is to boost protein through plants, they’re the most efficient way to do it. A bowl of lentil soup or a side of green peas with dinner adds meaningful protein without any animal products.
Top Green Vegetables for Protein
Outside of legumes, some vegetables carry more protein than you’d expect. Here are the standouts per 100-gram (roughly 3.5-ounce) serving:
- Alfalfa sprouts: 4 grams
- Brussels sprouts: 3.4 grams
- Collard greens: 3 grams
- Spinach: 2.9 grams
- Mustard greens: 2.9 grams
- Broccoli: 2.8 grams
- Watercress: 2.3 grams
- Asparagus: 2.2 grams
- Cauliflower: 1.9 grams
These numbers look modest next to lentils, but context matters. A cup of cooked Brussels sprouts (which weighs more than 100 grams) delivers about 5.6 grams of protein. Pair that with a grain like quinoa or rice, and you’re building a complete meal with a respectable protein total. The value of these vegetables is that they add protein on top of everything else they bring: fiber, vitamins, and minerals.
Protein Per Calorie: Where Vegetables Shine
One way vegetables compete with higher-protein foods is through their protein-to-calorie ratio. A half cup of cooked spinach has about 3 grams of protein for just 41 calories. That means for every 100 calories of spinach, you’re getting roughly 7 grams of protein. Broccoli and Brussels sprouts perform similarly. You’d never eat enough spinach to match a steak, but calorie for calorie, leafy greens are surprisingly efficient protein sources.
This matters most if you’re trying to increase protein without increasing calories. Swapping a starchy side for a generous portion of broccoli or Brussels sprouts gives you more protein per calorie while adding fiber and micronutrients. It’s a practical upgrade that doesn’t require overhauling your diet.
How to Get More Protein From Vegetables
The key is volume and combination. A few florets of broccoli on the side of your plate won’t move the needle. But a large stir-fry with Brussels sprouts, spinach, green peas, and edamame can easily contribute 15 to 20 grams of protein to a meal. Cooking vegetables down also helps, since wilted spinach and cooked greens are much easier to eat in larger quantities than raw versions.
Pairing vegetables with grains or seeds creates complete proteins, meaning you get the full range of amino acids your body needs. Vegetables tend to be low in certain amino acids that grains supply, and vice versa. You don’t need to combine them in the same meal, but eating both regularly throughout the day covers your bases.
Some easy, high-protein vegetable combinations: lentils with roasted cauliflower, a spinach salad topped with chickpeas, or a grain bowl loaded with Brussels sprouts and green peas. Each of these can deliver 15 or more grams of plant protein per serving.
Can You Get Enough Protein From Vegetables Alone?
Most adults need somewhere between 50 and 70 grams of protein per day, depending on body size and activity level. Reaching that number through vegetables alone is possible but requires deliberate planning. You’d need to rely heavily on legumes and eat generous portions of high-protein greens at most meals. Athletes or people with higher protein targets (above 100 grams daily) will find it difficult without adding other protein sources like tofu, tempeh, nuts, or dairy.
For most people, the practical approach isn’t to rely on vegetables as a sole protein source but to use them as a consistent contributor. If vegetables add 20 to 30 grams of protein across your meals each day, that’s a significant chunk of your requirement handled by foods that also deliver fiber, potassium, folate, and dozens of other nutrients your body needs.