The 7 Veggies With The Most Protein

When most of us think of protein, we picture a plate of chicken, hard-boiled eggs, a glass of milk, or a big ol’ tub of Gold Standard Whey. And though those are great sources of the nutrient, they’re not the only ones out there. In fact, tons of plant foods provide protein, too—and we’re not just talking about beans and blocks of tofu.

Even vegetables (hello, leafy greens!) pack some protein—and though it may not be as much as is in a steak, it can help move the needle on your overall intake. Here’s the thing: every little bit adds up throughout the day. That cup of broccoli at dinner? It’s quietly contributing to your daily protein goals, along with a bunch of other good-for-you nutrients that animal proteins don’t always bring to the table.

Plus, if you’re looking to add more plant-based protein to your diet—whether for health reasons, environmental concerns, or just because you want more variety—vegetables are a great place to start. Here are the seven highest-protein vegetables you’ll find in the produce aisle.

1. Artichokes

4.9 grams protein per cup

Artichokes are a wonderful option for people who ‘don’t like vegetables,’ since they offer such a unique, savory, slightly lemon-y flavor. They’re also uniquely nutritious—high in fiber (an impressive seven grams), antioxidants, and vitamin K (which is crucial for blood clotting).

What makes artichokes really stand out is their versatility. You can enjoy them:

• As a simple appetizer with dipping sauce
• Chopped up in pasta dishes
• Added to salads for extra texture
• Blended into creamy dips (hello, spinach-artichoke dip!)

Dietitian Paige Bente, R.D., recommends steaming artichokes until tender, and then slicing them in half, brushing them with olive oil, sprinkling them with sea salt, and grilling them face down until the edges begin to brown.

Quick Tip for Artichoke Newbies

If you’ve never prepared a fresh artichoke before, don’t be intimidated! Canned or frozen artichoke hearts work great and save you the hassle of pulling apart all those leaves. They’ve still got plenty of protein and fiber packed in.

2. Brussels Sprouts

3 grams protein per cup

In addition to protein, these cruciferous veggies also offer plenty of fiber (3.3 grams), which has been shown to help support the gut microbiome and promote overall intestinal health.

Brussels sprouts are part of the same family as broccoli and cabbage, which means they share some of those same health-supporting compounds. These little green guys are also loaded with:

• Vitamin C for immune support
• Vitamin K for bone health
• Manganese for metabolism

Related: Fiber Is An Anti-Inflammatory Unicorn—Here’s Why

Bente loves roasting Brussels sprouts in the oven with a bit of olive oil, sea salt, pecans, and dried cranberries.

More Ways to Enjoy Brussels Sprouts

Not a fan of the classic roasted version? Try shaving them raw into a salad—they’ve got a nice, mild crunch that works beautifully with a tangy vinaigrette. You can also:

• Sauté them with garlic and a splash of balsamic
• Add them to stir-fries
• Toss halved sprouts on the grill alongside your main course

The key is not to overcook them—that’s when they get that sulfur-y smell that turns people off!

3. Potatoes

3 grams protein per cup

Whether sweet or white, potatoes offer a noteworthy dose of protein, in addition to 620 milligrams of potassium (that’s more than a banana!).

Here’s something most people don’t realize: potatoes are actually pretty nutrient-dense when you don’t load them up with butter and sour cream. A medium potato with the skin on delivers:

• About 4 grams of fiber
• A solid hit of vitamin C
• B vitamins for energy
• A whole lot of potassium for a veggie

And yes, sweet potatoes and white potatoes both count! They each bring their own benefits to the table—sweet potatoes are higher in vitamin A (that orange color is a giveaway), while white potatoes have a bit more potassium.

Toby Amidor, M.S., R.D., author of Smart Meal Prep for Beginners, recommends tossing sweet potatoes into omelets, chili, or stews, or mashing them for a delicious side.

Don’t Forget the Skin!

Keep the skin on when you can—that’s where a lot of the fiber and nutrients hang out. Just give them a good scrub before cooking, and you’re good to go.

4. Asparagus

2.9 grams protein per cup

This often-overlooked veggie is another surprising source of protein. Asparagus is also high in fiber and folate, a B vitamin that’s hugely important for heart health and pregnant women (because it supports healthy cell division).

Asparagus is one of those vegetables that’s also a natural source of prebiotics—the stuff that feeds the good bacteria in your gut. So you’re not just getting protein; you’re supporting your digestive health at the same time.

A few more reasons to love asparagus:

• It’s low in calories (about 27 per cup)
• It contains vitamin E for skin health
• It can be a great pick when you want something light and refreshing
• It cooks in just a few minutes

Try steaming or grilling your asparagus until just tender, and serving it with a dipping sauce made of equal parts mayo and Dijon mustard, says Bente.

Choosing the Best Asparagus

Look for firm stalks with tight tips—that’s how you know they’re fresh. Thicker stalks aren’t necessarily tougher; they just need a bit more cooking time. And if you’ve got thin spears, watch them closely—they can go from perfectly crisp to mushy in a flash!

5. Spinach

2.58 grams protein per 3 cups

Not only does spinach provide protein, but it’s also a good source of iron, which helps your red blood cells carry oxygen from your lungs throughout your body. It also contains vitamin C, which is crucial for the growth, development and repair of your body’s tissues.

Here’s something cool about spinach: when you look at its protein percentage (how much of its calories come from protein), it’s actually one of the highest-ranking vegetables out there. A surprisingly big chunk of spinach’s calories comes from protein! That makes it incredibly efficient if you’re trying to get more protein without a lot of extra calories.

Spinach also brings:

• Vitamin A for eye health
• Magnesium for muscle and nerve function
• Calcium for strong bones
• Antioxidants that may support overall health

“Replace your usual salad greens with spinach for an extra dose of protein, or add a handful to your morning smoothie to incorporate a serving of vegetables into your breakfast,” suggests Bente.

Bonus: Cook spinach and you’ll score an impressive 5.3 grams per cup. (Thank you, incredible shrinking leaves!)

Why Cooked Spinach Packs More Punch

Here’s what’s happening: when you cook spinach, it shrinks down a lot—like, a massive handful becomes just a couple of tablespoons. That means you’re eating way more spinach per cup when it’s cooked versus raw. More spinach = more protein, more iron, more of all the good stuff. Toss it into scrambled eggs, stir it into soups, or sauté it as a quick side dish.

6. Broccoli

2.4 grams protein per cup

Like Brussels sprouts, broccoli is another cruciferous vegetable that contains a notable amount of protein and fiber. Research has linked vegetables like broccoli that are higher-fiber and lower-carb with lower blood sugar spikes after eating, supporting proper brain, heart, and digestive function, and overall good health.

Broccoli is basically a nutrition superstar. One cup gives you:

• A ton of vitamin C
• A good dose of vitamin K
• Fiber to keep you feeling full
• Compounds that may support your body’s natural detox processes

It’s also super budget-friendly and available year-round, which makes it easy to add to your regular rotation.

To retain as many of its nutrients as possible, Bente suggests steaming broccoli instead of boiling it.

Getting Kids (and Picky Adults) to Eat Broccoli

If you’re dealing with broccoli skeptics in your household, try roasting it until the edges get a little crispy and caramelized. That brings out a sweeter, nuttier flavor that’s way different from the mushy steamed broccoli you might remember from childhood cafeterias. A little parmesan cheese on top doesn’t hurt either!

7. Alfalfa Sprouts

1.3 grams protein per cup

Often eaten raw atop salads and in sandwiches, alfalfa sprouts are yet another way to get more protein from your veggies. They’re also high in saponins, a type of plant compounds that have been shown to support healthy cholesterol, says Bente.

These tiny sprouts are delicate and mild, making them an easy add to almost any meal. They’re great for:

• Topping sandwiches and wraps
• Adding crunch to salads
• Garnishing grain bowls
• Tucking into spring rolls

Beyond protein and saponins, alfalfa sprouts contain vitamin K and small amounts of vitamin C, manganese, and copper. They’re super low in calories too—just about 8 calories per cup—so you can pile them on without thinking twice.

A Note on Sprout Safety

Because sprouts are grown in warm, moist conditions, it’s important to buy them fresh and store them properly in the fridge. If you’re pregnant or have a compromised immune system, you might want to cook your sprouts rather than eating them raw—just to be on the safe side.

The Bottom Line on Veggie Protein

While vegetables won’t replace your protein powder after a tough workout, they do add meaningful protein to your daily intake—along with fiber, vitamins, minerals, and antioxidants that you won’t find in a scoop of whey. Think of them as team players working alongside your other protein sources to help you hit your goals.

The best part? You don’t have to overthink it. Just aim to fill half your plate with vegetables at most meals, and you’ll naturally boost your protein intake while getting a whole lot of other nutritional benefits along the way.

Pin this handy infographic for quick reference:

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