When it comes to fueling your body, protein isn’t just for meat lovers. Vegetables can pack a punch too, giving you the plant-based power you need to stay healthy and strong. Let’s dig into the top veggies that boast the highest protein content per 100 grams.
1. Edamame
Edamame is the rockstar of protein-packed veggies. These young soybeans deliver about 11 grams of protein per 100 grams. They’re a go-to snack, perfect for salads or even straight out of the pod.
Pro tip: Snack on them with a sprinkle of sea salt for a simple, satisfying treat.
Protein content: 11 grams per 100 grams
2. Lentils (Sprouted)
Okay, not a “veggie” in the traditional sense, but sprouted lentils deserve a spot here. It is a fantastic source of plant-based protein and antioxidants. Works great in stir-fries or soups.
Pro tip: Add them to salads or soups for an instant protein boost.
Protein content: 9 grams per 100 grams
3. Spinach
This leafy green superhero offers 5.4 grams of protein per 100 grams when cooked. Popeye would approve!
Pro tip: Sauté with garlic and olive oil for a quick, nutritious side dish.
Protein content: 5.4 grams per 100 grams
4. Artichokes
Artichokes bring 3.3 grams of protein to the table per 100 grams. Plus, they’re versatile and fun to eat—peeling those leaves feels oddly satisfying.
Pro tip: Steam them and pair with a garlic dip for a snack that’s as healthy as it is indulgent.
Protein content: 3.3 grams per 100 grams
5. Asparagus
One of the most elegant veggies on the list, asparagus delivers 2.9 grams of protein per 100 grams. Lightly roasted with olive oil? Chef’s kiss.
Pro tip: Wrap them in prosciutto for a protein-packed snack.
Protein content: 2.9 grams per 100 grams
6. Broccoli
Broccoli’s reputation as a nutrition powerhouse is well-deserved. It packs 2.8 grams of protein per 100 grams.
Pro tip: Roast it with garlic and lemon or toss it into stir-fries.
Protein content: 2.8 grams per 100 grams
7. Brussels Sprouts
These mini cabbages bring in 2.6 grams of protein per 100 grams. Love ‘em or hate ‘em, they’re undeniably good for you.
Pro tip: Roast with balsamic glaze to bring out their natural sweetness.
Protein content: 2.6 grams per 100 grams
8. Sweet Corn
Sweet corn contributes 3.2 grams of protein per 100 grams. It’s not just for summer barbecues anymore!
Pro tip: Add to salads or make a hearty corn chowder.
Protein content: 3.2 grams per 100 grams
9. Peas
Peas come in at 5 grams of protein per 100 grams—a solid contender for soups, stir-fries, and sides.
Pro tip: Blend them into a creamy soup for a comforting meal.
Protein content: 5 grams per 100 grams
10. Mushrooms
Different varieties offer different levels, but on average, mushrooms provide about 3.1 grams of protein per 100 grams.
Pro tip: Sauté with herbs and serve on toast for a quick snack.
Protein content: 3.1 grams per 100 grams
11. Kale
This trendy green offers 2.9 grams of protein per 100 grams. Make it a staple in your smoothies and salads.
Pro tip: Massage with olive oil and lemon juice for a tender salad base.
Protein content: 2.9 grams per 100 grams
12. Fava Beans
Cooked fava beans provide 7.6 grams of protein per 100 grams. They’re hearty, filling, and downright delicious.
Pro tip: Add them to a Mediterranean-style bowl with olives and feta.
Protein content: 7.6 grams per 100 grams
13. Chickpeas (Sprouted)
Sprouted chickpeas hit 9 grams of protein per 100 grams. They’re a no-brainer for hummus lovers.
Pro tip: Roast them for a crunchy, protein-packed snack.
Protein content: 9 grams per 100 grams
14. Lima Beans
Cooked lima beans offer 6.8 grams of protein per 100 grams. Bonus: they’re also a great source of folate.
Pro tip: Mash them with garlic and olive oil for a tasty spread.
Protein content: 6.8 grams per 100 grams
15. Black Beans (Cooked)
Black beans deliver about 8.9 grams of protein per 100 grams. Perfect for tacos, burritos, or a simple salad topping.
Pro tip: Pair with rice for a complete protein meal.
Protein content: 8.9 grams per 100 grams
16. Quinoa
Technically a seed, quinoa sneaks in as a veggie-like food with 4.4 grams of protein per 100 grams.
Pro tip: Use it as a base for salads or grain bowls.
Protein content: 4.4 grams per 100 grams
17. Green Beans
These crunchy classics provide 1.8 grams of protein per 100 grams. They’re easy to cook and even easier to love.
Pro tip: Toss them with almonds for a satisfying crunch.
Protein content: 1.8 grams per 100 grams
18. Soybean Sprouts
Soybean sprouts pack 6 grams of protein per 100 grams, making them a great addition to Asian-inspired dishes.
Pro tip: Stir-fry them with a splash of soy sauce.
Protein content: 6 grams per 100 grams
19. Collard Greens
Cooked collard greens bring 3 grams of protein per 100 grams to the table. They’re a Southern staple for a reason.
Pro tip: Add them to soups or stews for extra heartiness.
Protein content: 3 grams per 100 grams
20. Potatoes
Surprised? Potatoes provide 2 grams of protein per 100 grams. They’re versatile, filling, and beloved worldwide.
Pro tip: Bake them and top with Greek yogurt and chives for a healthier twist.
Protein content: 2 grams per 100 grams
Wrapping It Up
Whether you’re vegan, vegetarian, or just trying to eat more plant-based, these high-protein veggies are here to save the day. Add them to your meals, experiment with recipes, and watch your nutrition game level up. Eating healthy doesn’t have to be boring—it’s all about finding what works for you!
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