Veggies have many all-star nutrients—fiber, antioxidants, vitamins, and minerals, to name a few—but protein isn’t typically considered one of them. And that holds particularly true for classics like lettuce, celery, and cucumbers. In fact, many of the most protein-packed foods are on the opposite end of the culinary spectrum, including lean meats like chicken and turkey and dairy products like milk and cheese.
To be clear, there are some excellent plant-based protein sources out there (think: nuts, seeds, and legumes like lentils, lima beans, fava beans, black beans, and chickpeas), so you’re not completely SOL if you prefer to avoid animal products. But you can only rely on those staples for so long before your taste buds start screaming for some variety. (Besides, “not everyone can handle large amounts of beans without having extreme discomfort in their GI system,” including gnarly symptoms like gas and bloating, Amanda Averett, MS, RD, a registered dietitian at Redefined Nutrition, tells SELF.)
So to help you diversify your plant-based protein sources, we put together a list of high-protein vegetables with a focus on veggie veggies (you know, the classic green kinds that immediately spring to mind when you hear the word “vegetable”). While these 12 options are rich in the macronutrient compared to others, it’s important to keep your expectations in check: “You’re never going to get all the protein you need from leafy green vegetables,” Christine Byrne, MPH, RD, a registered dietitian and the owner of Ruby Oak Nutrition in Raleigh, North Carolina, tells SELF. “If a vegetable has more than two grams of protein per serving, that is on the higher end, and that’s still not a ton.”
Nevertheless, a little can go a long way. Ranked below in order of highest protein content to lowest, these 12 options may not pack enough to propel you to the recommended daily amount (0.8 grams per 2.2 pounds of body weight) on their own. But they will contribute a few more grams to every meal (at least!)—and that, in turn, could help keep you full that much longer.
1. Edamame
Protein content: around nine grams per half-cup serving (cooked)
Like the beans we mentioned, edamame is a legume rather than a veggie proper (an immature soybean, to be precise), but it’s different, and, in our opinion, veggie-y enough that we decided to include it here. (Its bright emerald hue definitely works in its favor.) You can eat edamame as a stand-alone snack, as you probably know if you’ve ever been to an Asian restaurant (pro tip: try sprinkling on salt or drizzling on soy sauce for some added flavor), or as part of a larger dish. “I love adding edamame into a salad or a soup,” Jasmine Hormati, MS, RD, a certified intuitive eating counselor and the founder of the New York City–based practice Mendinground Nutrition, previously told SELF. What’s more, the protein in edamame is particularly nutritionally robust, since soybeans are one of the few plant-based foods considered a complete protein (meaning they contain all nine essential amino acids the body can’t produce on its own).
2. Brussels sprouts
Protein content: around four to six grams per one-cup serving
Similar to asparagus, Brussels sprouts can also make your urine smell—but if you can put up with the prospect of slightly stinky pee, these li’l mini cabbages can be an excellent addition to any plate. Traditionally, they’re served as a side dish (odds are good your Thanksgiving spread featured them), but you can also incorporate them into slaw, salad, pasta, tacos, potstickers, quesadillas, and mac and cheese. Heck, you can even pair them with pears in a grilled cheese sandwich (yes, really!). And if you’re still not sold, you should know Brussels sprouts rank among the foods most rich in folate, an essential B vitamin.
3. Collard greens
Protein content: around four to five grams per one-cup serving (cooked)
Depending on where you live in the US, this Southern staple might not play a big part in your cooking, but the impressive protein content makes a compelling argument for trying it out. If you need a recipe recommendation, try Saved by the Bell actress Tiffani Thiessen’s favorite stew, a medley of sausage, beans, and greens that harks back to her teenage years. “I feel like this is a good fall recipe to eat on the floor at the coffee table, where you throw a fire on and watch a nice movie, with a good glass of red wine,” she told SELF in 2023.
4. Mustard greens
Protein content: around four grams per one-cup serving (cooked)
Different as this leafy bunch might look from the jar of Dijon or poupon sitting in your fridge, mustard greens are, in fact, related to their namesake condiment, though it’s not a direct lineage. Specifically, mustard greens are the edible leaves of the mustard plant, which is also the source of the mustard seeds from which mustard products are derived. (Should we say “mustard” one more time?) Known for their spicy, peppery flavor, mustard greens can be eaten raw, cooked, or pickled. Young leaves are more tender and thus lend themselves well to salads, while more mature leaves are better suited for cooking.
5. Green peas
Protein content: around four grams per half-cup serving
Given that Averett calls peas “one of the highest sources of vegetable protein that we can get,” it’s no wonder they rank near the top of this list. And as an added bonus, these tiny protein powerhouses (which are also technically legumes!) are “super versatile,” Byrne says. Mash them up, stir them into soup or stew, toss them with spaghetti, layer them in casserole dishes like shepherd’s pie, serve them as a plain ol’ side…the list of possibilities goes on and on.
6. Artichokes
Protein content: around four grams per medium-sized artichoke
You can do more with artichokes than you might expect: While you’re probably most familiar with the hearts (the meaty interior of the plant), the leaves and inside of the stem are edible, too. Depending on whether you buy whole artichokes or the hearts alone (stores typically sell them frozen, canned, or jarred), you can serve them whole or halved, as a topping or stuffing, or in soups, quiches, salads, sandwiches, quesadillas, casseroles, pasta dishes, and even hummus.
7. Potatoes
Protein content: around four grams per medium-sized potato with the skin on (baked)
Even though the potato is often lumped in with starchy foods like rice, bread, pasta, and cereal, it’s actually a legit vegetable (a root one, to be precise), so it’s earned its place here. You can cook and serve potatoes in a variety of ways (French fries, anyone?), but boiling, baking, mashing, and roasting are the healthiest options, assuming you use only a small amount of fat and oil and avoid adding salt, according to the United Kingdom’s National Health Service. Leave the skin on when possible to retain more fiber, vitamins, and minerals, including calcium, potassium, vitamin C, and several B vitamins. While the number above refers to regular potatoes, you can always swap in sweet potatoes if you prefer. Just be mindful that you’ll probably take in a little less protein that way, since one medium-size baked or boiled sweet potato only contains around two to three grams.
8. Spinach
Protein content: around three to four grams per half-cup serving (cooked)
Naturally, Popeye’s favorite food packs an impressive protein punch. Spinach “is one [vegetable] that I’ll incorporate a lot, especially since it’s easy to sneak into different foods if people are open to it,” Averett says—dips, wraps, crepes, stews, scrambles, omelets, enchiladas, you name it—and, of course, it’s a staple in green smoothies. In addition to its impressive protein content, spinach contains the most calcium of all the leafy greens (at around 260 milligrams per cup, though your body can only absorb a small amount of it). Nor is it a slouch in the magnesium department, either, as SELF has previously reported.
9. Avocado
Protein content: around three to four grams per medium-sized avocado
The avocado is classified as a vegetable by the USDA, even though botanically, it’s considered a fruit. Much more than a millennial meme (or a toast spread, for that matter), avocado has a mild flavor and creamy texture that makes it a fit for a wide range of dishes. While salads and sandwiches might be the two most obvious examples, it even works well in smoothies, according to Averett, since it doesn’t really affect their taste. Plus, it’s also a strong source of healthy fats, which can improve cholesterol levels, among other health benefits.
10. Mushrooms
Protein content: around three grams per half-cup serving (cooked)
We know, we know: Mushrooms are biologically fungi, not vegetables, but they have many nutritional and culinary similarities, and their USDA classification reflects that. With their rich, chewy profile, mushrooms are an excellent substitute for meat, as any vegan or vegetarian knows, but even if you’re perfectly content with a carnivorous lifestyle, these flavorful fungi can still make a big contribution to any meal. For one, they’re actually the only natural vegetable source of vitamin D, which is critical to immune system function and also supports heart health by regulating blood pressure. To make an easy mushroom-forward dinner, try stir-frying mushrooms along with other veggies on this list, like edamame, green peas, and spinach.
11. Sweet corn
Protein content: around three grams per medium-sized ear or half-cup of fresh, frozen, or canned kernels
Based on when it’s harvested, corn can be considered a grain or a vegetable, but it’s delicious regardless. If you’re buying it fresh, corn on the cob is the obvious recipe choice, but as an alternative, you can also repurpose the kernels into stews, soups, salads, chowders, and casseroles (though, TBH, buying the canned or frozen kind might be easier if that’s your intention!). And, of course, there’s also corn-based baked goods like corn bread and corn cakes if you find yourself hankering for a sweet treat.
12. Kale
Protein content: around three grams per one-cup serving (cooked)
With its bitter tang, kale can be an acquired taste, but like many of the other veggies on this list, it’s incredibly adaptable. You can add it to soups, stir-fries, and pasta dishes, roast it into crunchy snacks like crackers and chips, or blend it into smoothies. Personally, Byrne likes to mix it into marinara sauce and pour it over ravioli for a quick and easy dinner that’s “pretty comforting,” as she previously told SELF. Check out this recipe roundup for 25 more suggestions, ranging from kale lasagna to kale cupcakes.
Related:
- In Defense of Iceberg Lettuce
- 17 Easy Ways to Get a Little More Fiber Every Day
- 11 High-Fiber Vegetables to Make Any Side or Salad Even More Satisfying
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