20 Veggies with the Most Protein for a Plant-Based Diet

Table of Contents

• Plant Protein & Essential Amino Acids
• Top 20 High-Protein Vegetables (Ranked Highest to Lowest)
• Maximize Your Plant-Based Protein Intake  
• Final Thoughts

If you’re trying to eat healthier, add more plants to your diet, or even transition to a plant-based lifestyle, one of your biggest concerns is probably getting enough protein—and you’re not alone. The idea that only meat, eggs, and dairy provide sufficient protein is deeply ingrained, making many people wonder: Can vegetables really be a solid protein source?

The good news? Yes, they can! And while veggies might not pack as much protein per serving as chicken or tofu, they contribute to your daily intake—especially when you choose the right ones. 

Whether you’re a beginner looking to make small changes or a committed plant-based eater aiming for better nutrition, this ranking of the veggies with the most protein will help you make smarter choices.

Plant Protein & Essential Amino Acids

Protein is the building block of our muscles, skin, and overall health, but let’s focus on amino acids here.

Your body doesn’t just need protein—it needs the essential amino acids protein provides. 

There are nine essential amino acids that your body can’t make on its own, meaning you need to get them from food. Animal proteins contain all nine, making them complete proteins, whereas most plant-based proteins are incomplete, meaning they lack one or more essential amino acids.

With knowing that, it’s logical to ask: Can vegetables be your only source of protein?

The short answer? Not alone—but they can be part of the puzzle. Since most vegetables don’t contain all essential amino acids, you’ll need to eat a variety of them and combine them with other plant-based protein sources like legumes, nuts, seeds, and whole grains to meet your protein needs fully.

Let’s dive into the top 20 vegetables ranked by protein content—starting with the real heavy-hitters.

Top 20 High-Protein Vegetables (Ranked Highest to Lowest)

#1 Edamame

Protein: ~18g per cup (cooked)

Unlike most veggies, edamame is a complete protein with all nine essential amino acids. If you’re following a plant-based diet and want a veggie that acts like meat in terms of protein, this is it.

Edamame is rich in fiber, iron, and vitamin K, which contribute to overall health. These little green pods are not only nutritious but also incredibly versatile. You can enjoy them on their own as a snack, toss them into salads, or add them to stir-fries. You can even blend them into dips for a protein-packed meal.

#2 Lentil Sprouts

Protein: ~17g per cup

Lentil sprouts pack an impressive amount of protein in a tiny package. These little sprouts are also rich in fiber, which helps with digestion and promotes a healthy gut. Beyond protein, they’re a good source of vitamins like folate, which is essential for cell function and tissue growth. 

#3 Green Peas

Protein: ~9g per cup (cooked)

Green peas may be small, but they are a powerhouse of plant-based protein. Along with their protein content, peas are high in fiber, which supports digestion and helps keep you feeling full. They’re also a great source of vitamins A, C, and K, which help protect the immune system and support skin and bone health. Green peas are rich in plant-based iron, making them an excellent choice for vegetarians and vegans looking to boost their iron intake.

#4 Spinach

Protein: ~5g per cup of cooked spinach

Spinach is often hailed as a superfood, and for good reason. Spinach has more protein per calorie than beef. But since it’s low in total calories, you’d need to eat a lot (10 cups!) of it to match meat-based protein amounts.

In addition, spinach is loaded with vitamins and minerals like iron, magnesium, and vitamin A, which support a variety of bodily functions. It’s a rich source of antioxidants, such as lutein, which helps protect your eyes from damage.

#5 Artichokes

Protein: ~4.8g per medium artichoke

Artichokes are often overlooked, but they’re one of the best vegetables when it comes to combining protein with fiber. Their high fiber content supports digestion and promotes a feeling of fullness, making them a great choice for those looking to manage their appetite. Artichokes are also packed with antioxidants, particularly cynarin, which helps support liver health and digestion. 

#6 Brussels Sprouts

Protein: ~4g per cup (cooked)

Brussels sprouts are small but packed with protein and nutrients, making them an excellent choice for a plant-based diet. In addition to their protein content, they are loaded with fiber, which supports digestion and promotes gut health. They are also rich in vitamin C, which helps boost the immune system as well as vitamin K, which plays a crucial role in bone health. 

#7 Sweet Corn

Protein: ~4g per cup (cooked)

Sweet corn is often considered more of a carbohydrate source than a protein-rich vegetable, but it actually provides a decent amount of protein and essential nutrients. It’s packed with fiber, which helps with digestion and keeps you feeling full, and it contains antioxidants like lutein and zeaxanthin that support eye health. 

#8 Broccoli

Protein: ~4g per cup (cooked)

Broccoli is one of the best vegetables you can eat when it comes to balancing protein with overall nutrition. In addition to its solid protein content, it is packed with fiber, which helps with digestion and keeps you feeling full longer. Broccoli is also a powerhouse of vitamins C and K, which support immune function and bone health. 

#9 Asparagus

Protein: ~4g per cup (cooked)

Asparagus is often praised for its delicate flavor and versatility, but it also provides a surprising amount of protein. It also contains prebiotic fiber, which helps feed beneficial gut bacteria and aids digestion. Asparagus is a great addition to stir-fries, roasted vegetable medleys, or even as a simple side dish with olive oil and garlic.

#10 Mushrooms

Protein: ~3.5g per cup (cooked)

Mushrooms are a fantastic plant-based protein source, often used as a meat substitute due to their dense, chewy texture and rich umami flavor. They are also loaded with antioxidants, particularly selenium, which helps protect cells from damage. Additionally, certain varieties like shiitake and maitake contain compounds that support immune function. 

#11 Kale

Protein: ~3.5g per cup (cooked)

In addition to its protein content, kale is packed with antioxidants like beta-carotene and flavonoids, which help reduce inflammation and support overall health. It is also one of the best plant sources of calcium, making it a great choice for those who avoid dairy. 

#12 Potatoes

Protein: ~3g per medium potato

Potatoes are another vegetable often dismissed as just a starchy food but contains a decent amount of protein. Potatoes are particularly high in potassium, which helps regulate blood pressure and muscle function. When eaten with the skin on, potatoes also provide a good amount of fiber, supporting digestion and keeping you fuller for longer. 

#13 Zucchini

Protein: ~3g per large zucchini

Zucchini is a light yet surprisingly nutritious vegetable that provides a moderate amount of protein. It is particularly rich in vitamin C, which supports immune health, and manganese, which plays a role in metabolism and bone development. Thanks to its high water content, zucchini is also hydrating and easy to digest, making it a great option for those with sensitive stomachs.

#14 Cauliflower

Protein: ~2.5g per cup (cooked)

Cauliflower is a highly versatile vegetable with a decent amount of protein. It is rich in fiber, which supports digestion and gut health and contains powerful antioxidants like sulforaphane, which has been linked to reduced inflammation and cancer prevention. 

#15 Carrots

Protein: ~1.2g per cup (chopped)

Carrots might not be the first vegetable that comes to mind when thinking about protein, but they still contribute to your daily intake while packing in many other health benefits. Known for their high beta-carotene content, which the body converts into vitamin A, carrots support eye health, immune function, and skin regeneration. They also contain fiber to aid digestion and keep you full longer, making them a great snack for those looking to eat healthier. 

Other High-Protein Vegetables

• Bell Peppers: ~1g per cup (chopped) – High in vitamin C.
• Arugula: ~1g per cup – A peppery green rich in calcium.
• Collard Greens: ~1g per cup (cooked) – Packed with vitamins A, C, and K.
• Tomatoes: ~1g per cup (chopped) – Great for heart health.
• Winter Squash: ~1g per cup (cooked) – Fiber-rich and filling.

Maximize Your Plant-Based Protein Intake

Since vegetables alone won’t provide all essential amino acids, it’s important to strategically combine them with other plant-based protein sources to ensure a well-rounded diet. Here are three of the most effective ways to increase your protein intake while maintaining a plant-based or plant-focused diet.  

Pair Vegetables with Legumes

Legumes, such as beans, lentils, chickpeas, and peas, are some of the best plant-based protein sources. While most vegetables lack at least one essential amino acid, legumes help fill in the gaps by providing lysine, an amino acid that many vegetables lack.  

By pairing vegetables with legumes, you create a more complete protein source that better supports muscle growth, repair, and overall bodily functions.  

Best vegetable and legume pairings:  

• Spinach + Lentils – Great for iron and protein absorption.  
• Broccoli + Chickpeas – A fiber-rich combo for gut health.  
• Sweet Corn + Black Beans – Common in Latin cuisine, this combo creates a complete protein meal.  
• Mushrooms + White Beans – A hearty, protein-packed pairing for soups and stews.  

Eat Whole Grains for a Complete Protein Profile

Whole grains, such as quinoa, brown rice, whole wheat, and farro, contain a variety of amino acids that complement those found in vegetables. Unlike refined grains (like white rice or white bread), whole grains retain their nutrient-dense outer layer, making them a more powerful source of protein, fiber, and vitamins.  

Some whole grains, like quinoa, are actually complete proteins on their own, meaning they contain all nine essential amino acids. But even if a grain is not complete, combining it with vegetables and legumes ensures a well-balanced meal that supports muscle repair, energy production, and overall health.  

Easy ways to combine vegetables and whole grains:  

• Quinoa + Roasted Brussels Sprouts – A nutrient-dense dish with complete protein.  
• Brown Rice + Stir-Fried Vegetables (e.g., carrots, bell peppers, broccoli) – A fiber-rich, protein-boosted meal.  
• Whole Wheat Pasta + Spinach + Lentils – A balanced meal for protein and iron.  
• Farro + Mushrooms + Kale – A hearty and satisfying protein-packed grain bowl.  

Snack on Nuts and Seeds

Nuts and seeds are small but mighty protein powerhouses that can significantly increase your plant-based protein intake. In addition to protein, they also provide healthy fats, fiber, and micronutrients like magnesium and zinc, which support overall health.  

Some seeds, such as hemp seeds, chia seeds, and flaxseeds, are also great sources of omega-3 fatty acids, which are essential for brain health and inflammation reduction.  

High-protein nuts and seeds to include in your diet:  

• Hemp Seeds – Around 9.5g of protein per 3 tablespoons, making them one of the best plant-based protein sources.  
• Chia Seeds – Contain about 4g of protein per 2 tablespoons and can be added to smoothies, oatmeal, or yogurt.  
• Almonds – Roughly 6g of protein per ounce (about 23 almonds), great for snacking.  
• Pumpkin Seeds – About 7g of protein per ounce, making them a nutrient-dense addition to salads or trail mix.  
• Flaxseeds – A good source of protein and fiber, great for digestion and heart health.  

Ways to incorporate nuts and seeds into your meals:  

• Add chia seeds or hemp seeds to smoothies, yogurt, or oatmeal.  
• Sprinkle pumpkin or sunflower seeds on top of salads or roasted vegetables.  
• Spread almond or peanut butter on whole-grain toast for a protein-packed breakfast.  
• Make energy bites with nuts, seeds, dates, and a bit of cacao for a protein-rich snack.  

Final Thoughts

If you’re starting a healthier lifestyle, know that vegetables can contribute to your daily protein boost. While they might not replace traditional protein sources on their own, eating a variety of high-protein veggies, combined with other plant-based proteins, can absolutely fuel your body effectively.

So go ahead—pile on those peas, greens, and mushrooms and start experimenting with delicious, protein-rich plant-based meals.