Which vegetables contain the most protein for vegetarians?

Vegetables generally provide modest protein (2–5g per cooked cup), but certain ones stand out for vegetarians seeking plant-based options without relying on legumes or grains.

Highest-protein vegetables (per cooked cup)

These deliver the most protein relative to calories while offering fiber, vitamins, and minerals.

Vegetable Protein (g/cup) Key benefits Serving ideas
Green peas 8–9g  Folate, fiber, vitamins A/C/K Stir-fry, soups, mashed side
Edamame (young soybeans)* 17–18g  Complete protein, iron Steamed pods, salads
Broccoli 4–5g  Sulforaphane, vitamin C Roasted, steamed, stir-fry
Brussels sprouts 4g  Antioxidants, vitamin K Roasted with garlic
Spinach (cooked) 5g  Iron, magnesium Sautéed, in curries
Asparagus 4–5g  Folate, fiber Grilled spears
Artichokes 4–5g  Prebiotics, antioxidants Steamed hearts
Sweet corn 4–5g B-vitamins, fiber Off cob, grilled

*Edamame counts as a vegetable here despite legume origins; technically highest yield.

Practical tips for vegetarians

  • Cooked volume matters: 1 cup cooked spinach shrinks from 6 cups raw but packs 5g protein.

  • Combine for complete proteins: Pair peas/broccoli with rice or quinoa.

  • Daily target: 4–6 cups mixed high-protein veggies + legumes hit 20–30g easily.

These shine in Indian cooking—peas in matar paneer, spinach in palak sabzi—boosting meals without meat.

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