20 High Protein Vegetables to Pump Up Your Plate

While animal-based protein sources deliver a protein punch, plant-based protein holds its own unique set of advantages. The lower saturated fat and cholesterol content are key benefits, making it a heart-friendly choice. But the true beauty of plant protein lies in its synergy with other essential nutrients.

Unlike animal sources, many plant proteins are “incomplete,” meaning they lack certain essential amino acids the body needs. 

However, clever combinations can transform these incomplete proteins into “complete” protein sources, unlocking their full nutritional potential.

Here’s how the magic happens:

• Complementary Proteins: We can create a complete protein source by combining different plant sources with complementary amino acid profiles. For example, pairing lentils (rich in lysine) with brown rice (rich in methionine) creates a complete protein package.
• Pseudocereals: Certain grains like quinoa and buckwheat are considered “pseudocereals” due to their nutritional profile. They offer a complete protein source independently, eliminating the need for strategic combinations.
• Soy and Seitan: These plant-based protein powerhouses are naturally complete protein sources, providing all nine essential amino acids.

By embracing these strategies, we can overcome the limitations of some plant proteins and harness their full potential. Not only do we gain access to a complete protein source, but we also enjoy the rich tapestry of vitamins, minerals, and fiber that plant-based protein has to offer. 

You can’t go wrong with legumes

Legumes boast significantly higher protein content than most vegetables, typically offering 20-35% by dry weight. Some, like soybeans and lentils, are complete proteins, containing all essential amino acids our bodies need. 

Compared to animal-based protein sources, legumes are a more affordable and sustainable option, making them a valuable dietary addition.

Beans

Beans pack a powerful protein punch, surpassing most vegetables and even rivaling some animal sources, offering an impressive range of 21.3g to 26.8g per 100g. 

This diversity ensures you’ll find beans that suit your taste and dietary needs, making them a crucial protein source for vegetarians and vegans. 

Beyond protein, beans are a treasure trove of fiber, vitamins, minerals, and antioxidants, solidifying their place as a cornerstone of a healthy diet.

You can find a complete guide and protein count of 23 different types of beans here.

Lentils

Lentils, these tiny lens-shaped legumes, are packed with a surprising amount of protein, making them ideal for vegetarians, vegans, and anyone looking to increase their protein intake.

Here’s why lentils are champions of protein:

• High Protein Content: Lentils boast a whopping 25-30% protein content by dry weight, significantly higher than most vegetables. This translates to roughly 8-9 grams of protein per cooked cup.
• Complete Protein: Unlike most plant-based protein sources, some varieties of lentils, such as red and green, are considered complete proteins. This means they contain all nine essential amino acids that our bodies cannot produce on their own, making them a valuable source of protein for those following plant-based diets.
• Affordable and Sustainable: Lentils are considerably more affordable and sustainable than animal-based protein sources like meat and dairy. They require less land, water, and resources to grow, making them an environmentally friendly food choice.

Beyond Protein:

Lentils are not just a protein powerhouse; they also offer numerous other health benefits:

• Rich in Fiber: High fiber content in lentils promotes digestive health, keeps you feeling full longer, and aids in managing blood sugar levels.
• Packed with Vitamins and Minerals: Lentils are a good source of iron, folate, potassium, magnesium, and phosphorus, essential nutrients for overall health.
• Low in Fat and Cholesterol: Lentils are naturally low in fat and cholesterol, making them a heart-healthy food choice.

Peas

Here’s why peas pack a protein punch:

• Moderate Protein Content: While not as high as some other legumes, peas still offer 5.4 grams of protein per 100-gram serving. This may seem small, but it can contribute significantly to your daily protein needs, especially when combined with other protein sources.
• Amino Acid Profile: Peas are a good source of essential amino acids, the building blocks of protein. While not a complete protein, they can be paired with other grains or legumes to create a complete protein source.

Peanuts

Peanuts, often categorized as nuts but technically legumes, are a nutritional powerhouse, packing protein and other beneficial nutrients.

Protein Content:

• High Protein: Peanuts boast a remarkable 25-30% protein content by dry weight, making them one of the best plant-based protein sources. This translates to roughly 25.8 grams of protein per 100 grams of peanuts.
• Complete Protein: Peanuts are considered a complete protein, unlike most plant-based protein sources. This means they contain all nine essential amino acids that our bodies cannot produce on their own, making them an ideal protein source for vegetarians, vegans, and anyone seeking to reduce their reliance on animal-based protein.

Beyond Protein:

Peanuts are not just a protein powerhouse; they also offer a variety of additional health benefits:

• Rich in Fiber: Peanuts are a good source of dietary fiber, which promotes gut health, regulates blood sugar levels, and keeps you feeling full longer.
• Packed with Healthy Fats: Peanuts contain heart-healthy monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol levels and protect against heart disease.
• Vitamins and Minerals Powerhouse: Peanuts are a good source of several essential vitamins and minerals, including vitamin E, folate, magnesium, phosphorus, and manganese.
• Antioxidant Power: Peanuts contain antioxidants like resveratrol and p-coumaric acid, which protect your cells from damage and may help reduce the risk of chronic diseases.

Soy

Soy is indeed rich in protein! In fact, it’s one of the best plant-based sources of protein available. Here’s a breakdown:

Protein content of soy:

• Soybeans: 36% – 56% protein (36.5 g of protein in 100 grams)by dry weight (highest protein content of all legumes)
• Tofu: 8 – 10% (8.8 g in 100 g) protein by weight
• Tempeh: 18 – 20% protein by weight
• Edamame: 11.54 grams per 100 grams
• Soy milk: 3 – 4 grams per cup

Benefits of soy protein:

• Complete protein: Soy protein is a complete protein, meaning it contains all nine essential amino acids that your body cannot produce on its own. This makes it an excellent protein source for vegetarians and vegans.
• High in fiber: Soy is also a good source of fiber, which is important for digestive health and can help you feel full longer.
• Low in saturated fat: Unlike many animal-based protein sources, soy is low in saturated fat and cholesterol. This makes it a heart-healthy choice.
• Rich in vitamins and minerals: Soy is a good source of several vitamins and minerals, including iron, calcium, magnesium, and potassium.
• May help reduce the risk of chronic diseases: Some studies have shown that soy may help reduce the risk of certain chronic diseases, such as heart disease, osteoporosis, and some types of cancer.

Cruciferous Vegetable Proteins

Cruciferous vegetables, like broccoli, cauliflower, and kale, are packed with nutrients, including protein. While not as concentrated as animal sources, these veggies offer several benefits for your health:

Protein Content:

Ranges from 1% to 3.3% of fresh weight.

Highest in kale (3.3%), lowest in radish (<1%).

Provides essential amino acids, building blocks of protein.

Broccoli 

While broccoli may not be the first food that comes to mind when thinking about protein, this cruciferous vegetable does well in the protein department.

Protein Content:

• 100 g of broccoli provides 2.82 grams of protein, significantly higher than most other vegetables.
• Although not a complete protein, broccoli contains a good balance of essential and non-essential amino acids, making it a valuable protein source, especially when combined with other plant-based proteins like grains or legumes.

Beyond Protein:

• Rich in Fiber: Broccoli is a good source of fiber, promoting gut health, regulating blood sugar levels, and keeping you feeling full longer.
• Antioxidant Powerhouse: Broccoli contains potent antioxidants like vitamin C and sulforaphane, protecting your cells from damage and potentially reducing the risk of chronic diseases.
• Packed with Vitamins and Minerals: Broccoli is a good source of vitamin K, folate, potassium, phosphorus, and magnesium, all crucial for optimal health.

Brussels Sprouts

Don’t let their small size fool you; Brussels sprouts provide health benefits, including good source of protein.

Protein Content:

100 g of  Brussels sprouts provides 3.38 grams of protein. While not a complete protein on their own, Brussels sprouts offer a solid foundation for building protein when combined with other plant-based sources like grains or legumes.

Beyond Protein:

Rich in Fiber: Like most cruciferous vegetables, Brussels sprouts are high in fiber, aiding digestion and promoting gut health.

Antioxidant Powerhouse: Brussels sprouts contain powerful antioxidants like vitamin C and glucosinolates, protecting cells from damage and potentially reducing the risk of chronic diseases.

Packed with Vitamins and Minerals: They are a good source of vitamin K, vitamin A, folate, potassium, and manganese, all essential for maintaining optimal health.

Kale

Kale, with its vibrant green leaves and robust flavor, is a nutritional powerhouse renowned for its impressive array of health benefits, including protein.

Protein Content:

• 100g of Kale contains 2.92 grams of protein
• While not a complete protein, kale offers many essential amino acids, making it a valuable protein source, particularly when combined with other plant-based proteins like quinoa or tofu.

Beyond Protein:

• Rich in Fiber: Kale is an exceptional source of fiber, promoting healthy digestion and gut health, contributing to weight management, and regulating blood sugar levels.
• Antioxidant and Anti-Inflammatory Properties: Kale is packed with potent antioxidants like vitamins A, C, and K, along with anti-inflammatory compounds like sulforaphane, protecting your cells from damage and reducing the risk of chronic diseases.
• Micronutrient Powerhouse: Kale is an excellent source of essential vitamins and minerals, including vitamins A, C, K, E, B6, folate, iron, magnesium, calcium, and potassium, all crucial for optimal health.

Cauliflower

Cauliflower, with its mild flavor and versatile texture, is more than just a low-carb substitute for rice. 

Protein Content:

100 g of cauliflower boasts 2 grams of protein. While not a complete protein, cauliflower contains a good balance of essential and non-essential amino acids, making it a valuable protein source, especially when combined with other plant-based proteins like legumes, nuts, or seeds.

Beyond Protein:

• High in Fiber: Like other cruciferous vegetables, cauliflower is a good source of fiber, promoting gut health, regulating blood sugar levels, and aiding in digestion.
• Vitamin and Mineral Powerhouse: Cauliflower is an excellent source of vitamin C, vitamin K, folate, potassium, and manganese, all crucial for optimal health.
• Rich in Antioxidants: Cauliflower contains potent antioxidants like vitamin C and sulforaphane, protecting your cells from damage and potentially reducing the risk of chronic diseases.

Collard Greens

Collard greens, with their large, dark green leaves and earthy flavor, are not just a Southern staple; they are also protein-rich. 

Protein Content:

• 100f of collard greens provides a surprising 3.02 grams of protein, exceeding many other leafy green vegetables.
• While not a complete protein alone, collard greens offer a good balance of essential and non-essential amino acids, contributing significantly to your daily protein intake, particularly when combined with other protein sources like grains or legumes.

Beyond Protein:

• Rich in Fiber: Like most leafy greens, collard greens are an excellent source of fiber, promoting healthy digestion and gut health, helping regulate blood sugar levels, and aiding in weight management.
• Antioxidant Powerhouse: Collard greens are packed with potent antioxidants like vitamins A, C, and K, protecting your cells from damage and potentially reducing the risk of chronic diseases.
• Micronutrient Treasure Trove: Collard greens are an excellent source of essential vitamins and minerals, including vitamins A, C, K, B6, folate, iron, magnesium, calcium, and potassium, all crucial for optimal health.

Leafy Greens and Protein

Contrary to popular belief, leafy greens offer 1-3 grams of protein per cup (cooked).

They Provide crucial amino acids needed for building and repairing tissues.

Contributes to muscle growth and maintenance, vital for overall health.

Supports satiety and weight management, aiding healthy eating goals.

Spinach

Spinach, with its vibrant green leaves and delicate flavor, is more than just a Popeye favorite.

Protein Content:

• 100g of raw spinach boasts an impressive 3 grams of protein, exceeding the protein content of many other leafy green vegetables.
• While not a complete protein, spinach contains a good balance of essential and non-essential amino acids, contributing significantly to your daily protein intake, particularly when combined with other protein sources like grains, legumes, nuts, or seeds.

Beyond Protein:

Spinach offers a wealth of additional benefits:

• Rich in Fiber: Spinach is an excellent source of fiber, promoting healthy digestion and gut health, helping regulate blood sugar levels, and aiding in weight management.
• Antioxidant: Spinach is packed with potent antioxidants like vitamins A, C, and E, protecting your cells from damage and potentially reducing the risk of chronic diseases.
• Micronutrient Treasure Trove: Spinach is an excellent source of essential vitamins and minerals, including vitamins A, C, K, B6, folate, iron, magnesium, calcium, and potassium, all crucial for optimal health.
• Anti-inflammatory Properties: Spinach contains anti-inflammatory compounds that help combat inflammation, potentially reducing the risk of chronic diseases.

Swiss Chard

Swiss chard, with its vibrant green leaves and earthy flavor, is not just a visually appealing vegetable; it’s a nutritional powerhouse packed with protein and other health benefits.

Protein Content:

• 100g of Swiss chard provides 2 grams of protein. While not a complete protein, Swiss chard offers a good balance of essential and non-essential amino acids, contributing significantly to your daily protein intake, particularly when combined with other protein sources like grains or legumes.

Beyond Protein:

• Rich in Fiber: Swiss chard is an excellent source of fiber, promoting healthy digestion and gut health, helping regulate blood sugar levels, and aiding in weight management.
• Vitamin and Mineral Powerhouse: Swiss chard is an excellent source of vitamin A, vitamin K, folate, potassium, magnesium, and manganese, all crucial for optimal health.
• Antioxidant Powerhouse: Swiss chard contains potent antioxidants like vitamin C and beta-carotene, protecting your cells from damage and potentially reducing the risk of chronic diseases.
• Anti-inflammatory Properties: Swiss chard contains anti-inflammatory compounds that help combat inflammation in the body, potentially reducing the risk of various chronic diseases.

Asparagus

Asparagus is a springtime delicacy with its elegant spears and delicate flavor. 

Protein Content:

• 100g of asparagus provides 2.2 grams of protein, exceeding the protein content of many other vegetables.
• While not a complete protein, asparagus balances essential and non-essential amino acids, contributing to your daily protein intake, particularly when combined with other protein sources like grains, legumes, or nuts.

Beyond Protein:

• Rich in Fiber: Asparagus is a good source of fiber, promoting gut health, regulating blood sugar levels, and aiding in digestion.
• Micronutrient Treasure Trove: It’s a good source of essential vitamins and minerals, including vitamins A, C, K, B vitamins, folate, potassium, magnesium, phosphorus, and manganese, all crucial for optimal health.
• Diuretic Properties: Asparagus has mild diuretic properties, helping flush out excess fluids from the body.
• Antioxidant Power: It contains antioxidants like glutathione and vitamin A, protecting cells from damage and potentially reducing the risk of chronic diseases.

Starchy veggies and proteins

Starchy vegetables offer 1-4 grams of protein per serving (1 cup cooked).

.This protein contributes significantly to your daily protein needs, especially for vegetarians and vegans.

Artichokes

Protein Content:

• 100g of artichoke boasts an impressive 3.27 grams of protein, significantly exceeding the protein content of most vegetables.
• Artichokes are a complete protein containing all nine essential amino acids our bodies cannot produce independently. This makes them a valuable protein source for vegetarians, vegans, and anyone looking to reduce their reliance on animal-based protein.

Beyond Protein:

• Rich in Fiber: Like most vegetables, artichokes are a good source of fiber, promoting gut health, regulating blood sugar levels, and aiding in digestion.
• Overflowing with Vitamins and Minerals: They are an excellent source of essential vitamins and minerals, including vitamin C, vitamin K, folate, potassium, magnesium, and phosphorus, all crucial for optimal health.
• Powerful Prebiotic: Artichokes contain prebiotics, which act as food for the beneficial bacteria in your gut, promoting good gut health and overall well-being.
• Liver Detoxifier: Artichokes contain compounds that stimulate bile production, aiding in liver detoxification and potentially reducing the risk of liver diseases.

Potatoes

Potatoes, often overlooked as a simple side dish, are more than just fluffy comfort food. 

Protein Content:

• 100g of potatoes boast a respectable 2 grams of protein, exceeding the protein content of many other vegetables.
• While not a complete protein, potatoes contain a good balance of essential and non-essential amino acids, contributing significantly to your daily protein intake, particularly when combined with other protein sources like meat, fish, eggs, legumes, or nuts.

Beyond Protein:

• High in Potassium: Potatoes are an excellent source of potassium, crucial for maintaining healthy blood pressure and muscle function.
• Vitamin Powerhouse: They are a good source of essential vitamins, including vitamin C, vitamin B6, and folate, all essential for various bodily functions and overall health.
• Rich in Fiber: While often peeled away, the skin of potatoes contains a significant amount of fiber, promoting gut health, regulating blood sugar levels, and aiding in digestion.
• Versatility and Affordability: Potatoes are incredibly versatile and can be enjoyed in countless ways. They are also readily available and relatively affordable, making them a valuable staple food for many households.

Corn

Protein Content:

• 100g of corn boasts 3.27 grams of protein, exceeding the protein content of many other vegetables.
• While not a complete protein, corn contains a good balance of essential and non-essential amino acids, contributing significantly to your daily protein intake, especially when combined with other protein sources like legumes, nuts, or seeds.

Beyond Protein:

• Rich in Fiber: Corn is a good source of dietary fiber, promoting gut health, regulating blood sugar levels, and keeping you feeling full longer.
• Vitamin and Mineral Powerhouse: Corn is a good source of essential vitamins and minerals, including vitamin C, vitamin B vitamins, folate, magnesium, phosphorus, and potassium, all crucial for optimal health.
• Antioxidant Power: Corn contains carotenoids like lutein and zeaxanthin, which act as antioxidants, protecting your eyes from damage and potentially reducing the risk of eye diseases.
• Versatile and Affordable: Corn is readily available year-round and relatively affordable, making it a convenient and budget-friendly food choice.

Sweet Potatoes

Protein Content:

• One medium sweet potato boasts a respectable 2 grams of protein, exceeding the protein content of many other vegetables.
• While not a complete protein, sweet potatoes contain a good balance of essential and non-essential amino acids, contributing significantly to your daily protein intake, particularly when combined with other protein sources like legumes, nuts, or seeds.

Beyond Protein:

• Rich in Fiber: Sweet potatoes are an excellent source of dietary fiber, promoting gut health, regulating blood sugar levels, and keeping you feeling full longer.
• Vitamin Powerhouse: They are an excellent source of essential vitamins, including vitamin A, vitamin C, vitamin B6, and folate, all crucial for optimal health.
• High in Potassium: Sweet potatoes are a good source of potassium, crucial for maintaining healthy blood pressure and muscle function.
• Antioxidant: Sweet potatoes are packed with antioxidants like beta-carotene and anthocyanins, protecting your cells from damage and potentially reducing the risk of chronic diseases.
• Versatile and Flavorful: Sweet potatoes have a naturally sweet flavor and can be used in various dishes, making them a delicious and nutritious addition to any diet.

Other veggies (fruits)

• Mushrooms: 100g of mushrooms boasts 3 grams of protein, exceeding many vegetables. While not a complete protein, they offer a good balance of essential and non-essential amino acids, contributing to your daily protein intake.
• Avocado: 100g of avocado provides about 2 grams of protein. While also not complete, its protein complements other plant-based sources like beans or quinoa.

Tips for Cooking High-Protein Vegetables

• Steam or lightly sauté vegetables to retain their nutrients instead of boiling them.

• Avoid overcooking vegetables to maintain their texture and flavor.

• Pair vegetables with healthy fats, such as olive oil or avocado, to enhance nutrient absorption.

• Experiment with herbs and spices to add flavor without relying on excessive salt or unhealthy condiments.

Tips for incorporating high-protein vegetables into your bodybuilding diet

• Aim to include at least 2-3 servings of high-protein vegetables in your daily meals.
• To create complete proteins, combine protein-rich vegetables with other protein sources, like beans, quinoa, or tofu.
• Choose various cooking methods like steaming, roasting, or grilling to maximize the nutritional value of vegetables.
• Add high-protein vegetables to smoothies, soups, and salads to increase your daily protein intake.
• Experiment with different recipes and find ways to incorporate high-protein vegetables you enjoy.