Vegetables high in protein (per serving)
50 vegetables ranked by protein per common serving, from USDA FoodData Central. Soybeans, green leads with 22.2 g per 1 cup (44% of the Daily Value), followed by Edamame, frozen (18.5 g) and Lima beans, immature seeds (11.6 g).
Top 10 at a glance
Top 10 vegetables highest in protein
- Soybeans, green (cooked, boiled, drained, without salt)1 cup (180 g) · 254 kcal22.2 g44% DV
- Edamame, frozen (prepared)1 cup (155 g) · 188 kcal18.5 g37% DV
- Lima beans, immature seeds (cooked, boiled, drained, without salt)1 cup (170 g) · 209 kcal11.6 g23% DV
- Pigeonpeas, immature seeds (raw)1 cup (154 g) · 209 kcal11.1 g22% DV
- Corn pudding, home prepared1 cup (250 g) · 328 kcal11.1 g22% DV
- Spinach souffle1 cup (136 g) · 234 kcal10.7 g22% DV
- Peas, mature seeds (sprouted, raw)1 cup (120 g) · 149 kcal10.6 g21% DV
- Beans, fava (in pod, raw)1 cup (126 g) · 111 kcal10 g20% DV
- Garlic, raw1 cup (136 g) · 203 kcal8.7 g17% DV
- Peas, green (cooked, boiled, drained, without salt)1 cup (160 g) · 134 kcal8.6 g17% DV
All 50 vegetables ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 50 g.
| # | Food | Serving | Protein (g) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Soybeans, green (cooked, boiled, drained, without salt) | 1 cup (180 g) | 22.2 | 12.3 | 254 | |
| 2 | Edamame, frozen (prepared) | 1 cup (155 g) | 18.5 | 11.9 | 188 | |
| 3 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | 1 cup (170 g) | 11.6 | 6.8 | 209 | |
| 4 | Pigeonpeas, immature seeds (raw) | 1 cup (154 g) | 11.1 | 7.2 | 209 | |
| 5 | Corn pudding, home prepared | 1 cup (250 g) | 11.1 | 4.4 | 328 | |
| 6 | Spinach souffle | 1 cup (136 g) | 10.7 | 7.9 | 234 | |
| 7 | Peas, mature seeds (sprouted, raw) | 1 cup (120 g) | 10.6 | 8.8 | 149 | |
| 8 | Beans, fava (in pod, raw) | 1 cup (126 g) | 10 | 7.9 | 111 | |
| 9 | Garlic, raw | 1 cup (136 g) | 8.7 | 6.4 | 203 | |
| 10 | Peas, green (cooked, boiled, drained, without salt) | 1 cup (160 g) | 8.6 | 5.4 | 134 | |
| 11 | Soybeans, mature seeds (sprouted, cooked, steamed) | 1 cup (94 g) | 8 | 8.5 | 76 | |
| 12 | Lentils, sprouted (raw) | 1 cup (77 g) | 6.9 | 9 | 82 | |
| 13 | Beans, navy (mature seeds, sprouted, raw) | 1 cup (104 g) | 6.4 | 6.2 | 70 | |
| 14 | Broadbeans, immature seeds (raw) | 1 cup (109 g) | 6.1 | 5.6 | 78 | |
| 15 | Brussels sprouts, frozen (cooked, boiled, drained, without salt) | 1 cup (155 g) | 5.6 | 3.6 | 65 | |
| 16 | Peas, edible-podded (frozen, cooked, boiled, drained, without salt) | 1 cup (160 g) | 5.6 | 3.5 | 83 | |
| 17 | Corn, sweet (white, frozen, kernels on cob, unprepared) | 1 cup kernels (165 g) | 5.4 | 3.3 | 162 | |
| 18 | Spinach, cooked (boiled, drained, without salt) | 1 cup (180 g) | 5.3 | 3 | 41 | |
| 19 | Asparagus, frozen (cooked, boiled, drained, without salt) | 1 cup (180 g) | 5.3 | 3 | 32 | |
| 20 | Artichokes, (globe or french) (frozen, cooked, boiled, drained, without salt) | 1 cup (168 g) | 5.2 | 3.1 | 76 | |
| 21 | Collards, cooked (boiled, drained, without salt) | 1 cup, chopped (190 g) | 5.1 | 2.7 | 63 | |
| 22 | Corn, yellow (whole kernel, frozen, microwaved) | 1 cup (141 g) | 5.1 | 3.6 | 159 | |
| 23 | Arrowroot, raw | 1 cup, sliced (120 g) | 5.1 | 4.2 | 78 | |
| 24 | Potatoes, microwaved (cooked in skin, flesh and skin, without salt) | 1 potato (2-3/4" dia by 4-3/4" long) (202 g) | 4.9 | 2.4 | 212 | |
| 25 | Eppaw, raw | 1 cup (100 g) | 4.6 | 4.6 | 150 | |
| 26 | Peas and onions, frozen (cooked, boiled, drained, without salt) | 1 cup (180 g) | 4.6 | 2.5 | 81 | |
| 27 | Potatoes, russet (flesh and skin, raw) | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 4.6 | 2.1 | 168 | |
| 28 | Sweet potato, cooked (boiled, without skin) | 1 cup, mashed (328 g) | 4.5 | 1.4 | 249 | |
| 29 | Potatoes, flesh and skin (raw) | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 4.4 | 2 | 164 | |
| 30 | Potatoes, mashed (prepared from granules, without milk, whole milk and margarine) | 1 cup (210 g) | 4.3 | 2 | 227 | |
| 31 | Broccoli, cooked (boiled, drained, without salt) | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 4.3 | 2.4 | 63 | |
| 32 | Potatoes, red (flesh and skin, raw) | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 4 | 1.9 | 149 | |
| 33 | Mushrooms, portabella (exposed to ultraviolet light, grilled) | 1 cup sliced (121 g) | 4 | 3.3 | 35 | |
| 34 | Bamboo shoots, raw | 1 cup (1/2" slices) (151 g) | 3.9 | 2.6 | 41 | |
| 35 | Beet greens, cooked (boiled, drained, without salt) | 1 cup (1" pieces) (144 g) | 3.7 | 2.6 | 39 | |
| 36 | Mustard greens, cooked (boiled, drained, without salt) | 1 cup, chopped (140 g) | 3.6 | 2.6 | 36 | |
| 37 | Potatoes, white (flesh and skin, raw) | 1 medium (2+-1/4" to 3-1/4" dia.) (213 g) | 3.6 | 1.7 | 147 | |
| 38 | Squash, winter (hubbard, cooked, boiled, mashed, without salt) | 1 cup, mashed (236 g) | 3.5 | 1.5 | 71 | |
| 39 | Kale, cooked (boiled, drained, without salt) | 1 cup (118 g) | 3.5 | 2.9 | 42 | |
| 40 | Broccoli, stalks (raw) | 1 stalk (114 g) | 3.4 | 3 | 32 | |
| 41 | Mushrooms, white (cooked, boiled, drained, without salt) | 1 cup pieces (156 g) | 3.4 | 2.2 | 44 | |
| 42 | Chard, swiss (cooked, boiled, drained, without salt) | 1 cup, chopped (175 g) | 3.3 | 1.9 | 35 | |
| 43 | Broccoli raab, cooked | 1 NLEA serving (85 g) | 3.3 | 3.8 | 21 | |
| 44 | Mung beans, mature seeds (sprouted, raw) | 1 cup (104 g) | 3.2 | 3 | 31 | |
| 45 | Cowpeas, young pods with seeds (raw) | 1 cup (94 g) | 3.1 | 3.3 | 41 | |
| 46 | Cauliflower, frozen (cooked, boiled, drained, without salt) | 1 cup (1" pieces) (180 g) | 2.9 | 1.6 | 34 | |
| 47 | Onions, cooked (boiled, drained, without salt) | 1 cup (210 g) | 2.9 | 1.4 | 92 | |
| 48 | Potato puffs, frozen (oven-heated) | 1 cup (128 g) | 2.7 | 2.1 | 246 | |
| 49 | Mushrooms, brown (italian, or crimini, raw) | 1 cup whole (87 g) | 2.7 | 3.1 | 19 | |
| 50 | Beans, snap (green, microwaved) | 1 cup 1/2" pieces (116 g) | 2.7 | 2.3 | 38 |
Protein in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for protein is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in protein?
Among vegetables in the USDA database, Soybeans, green (cooked, boiled, drained, without salt) has the most protein per serving: 22.2 g per 1 cup (44% of the Daily Value). Per 100 g it contains 12.3 g.
How much protein do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 50 g of protein for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in protein?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 8 of the 50 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in fiber
- All foods high in protein
- Fruits high in protein
- Legumes high in protein
- Nuts and seeds high in protein
- Grains high in protein
- Fish and seafood high in protein
- Meat and poultry high in protein
- Dairy and eggs high in protein
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.