High protein vegetables
The most protein per serving among vegetables comes from edamame (18.5 g per 1 cup, 37% DV), then fava beans (10 g per 1 cup, 20% DV) and peas (7.9 g per 1 cup, 16% DV). 2 of the 56 vegetables we compared give 20% of the Daily Value or more per serving.
High protein vegetables, ranked per serving
| # | Food | Serving | Protein | Calories | Protein per 3.5 oz (100 g) |
|---|---|---|---|---|---|
| 1 | Edamame (frozen) | 1 cup (5.5 oz, 155 g) | 18.5 g (37% DV) | 188 calories | 11.9 g |
| 2 | Fava beans (raw) | 1 cup (4.4 oz, 126 g) | 10 g (20% DV) | 111 calories | 7.9 g |
| 3 | Peas (raw) | 1 cup (5.1 oz, 145 g) | 7.9 g (16% DV) | 117 calories | 5.4 g |
| 4 | Cowpeas (cooked) | 1 cup (5.8 oz, 165 g) | 5.2 g (10% DV) | 160 calories | 3.2 g |
| 5 | Collards (cooked) | 1 cup, chopped (6.7 oz, 190 g) | 5.1 g (10% DV) | 63 calories | 2.7 g |
| 6 | Corn (raw) | 1 cup (5.1 oz, 145 g) | 4.7 g (9% DV) | 125 calories | 3.3 g |
| 7 | Potato (cooked) | 1 medium potato (6.1 oz, 173 g) | 4.3 g (9% DV) | 161 calories | 2.5 g |
| 8 | Artichoke (raw) | 1 artichoke, medium (4.5 oz, 128 g) | 4.2 g (8% DV) | 60 calories | 3.3 g |
| 9 | Brussels sprouts (cooked) | 1 cup (5.5 oz, 156 g) | 4 g (8% DV) | 56 calories | 2.5 g |
| 10 | Beet greens (cooked) | 1 cup (5.1 oz, 144 g) | 3.7 g (7% DV) | 39 calories | 2.6 g |
| 11 | Asparagus (raw) | 1 cup (4.7 oz, 134 g) | 2.9 g (6% DV) | 27 calories | 2.2 g |
| 12 | Cassava (raw) | 1 cup (7.3 oz, 206 g) | 2.8 g (6% DV) | 330 calories | 1.4 g |
| 13 | Bean sprouts (raw) | 1 cup (3.2 oz, 90 g) | 2.7 g (5% DV) | 27 calories | 3 g |
| 14 | Mushrooms | 1 cup whole (3.1 oz, 87 g) | 2.7 g (5% DV) | 21 calories | 3.1 g |
| 15 | Zucchini (raw) | 1 medium (6.9 oz, 196 g) | 2.4 g (5% DV) | 33 calories | 1.2 g |
| 16 | Green beans (cooked) | 1 cup (4.4 oz, 125 g) | 2.4 g (5% DV) | 44 calories | 1.9 g |
| 17 | Celeriac (raw) | 1 cup (5.5 oz, 156 g) | 2.3 g (5% DV) | 66 calories | 1.5 g |
| 18 | Kohlrabi (raw) | 1 cup (4.8 oz, 135 g) | 2.3 g (5% DV) | 36 calories | 1.7 g |
| 19 | Sweet potato (cooked) | 1 medium (4 oz, 114 g) | 2.3 g (5% DV) | 103 calories | 2 g |
| 20 | Red cabbage (cooked) | 1 cup, shredded (5.3 oz, 150 g) | 2.3 g (5% DV) | 44 calories | 1.5 g |
Per calorie the leaders are different: edamame (9.8 g of protein per 100 calories), fava beans (9 g of protein per 100 calories) and collards (8.2 g of protein per 100 calories). That matters if you are counting calories.
What changes the number
The same food can rank very differently raw, cooked or dried, because water leaves or is added and the serving changes size, and reduced-fat or lower-sodium versions change it again.
- Collards: 5.1 g per 1 cup, chopped as listed (cooked), 1.1 g per 1 cup, chopped raw (USDA FDC 2685574).
The vegetables with the least protein
- Romaine lettuce (raw): 0.34 g (1% DV) per 1 cup (1.2 oz, 35 g)
- Arugula (raw): 0.52 g (1% DV) per 1 cup (20 g)
- Celery (raw): 0.59 g (1% DV) per 1 cup (4.2 oz, 120 g)
- Kale (raw): 0.61 g (1% DV) per 1 cup (21 g)
- Endive (raw): 0.62 g (1% DV) per 1 cup, chopped (1.8 oz, 50 g)
What counts as high or low
- Protein: we show the share of the 50 g Daily Value per serving and do not mark FDA's “high protein” or “good source” label terms.
Keep exploring
Sources
Nutrients and household weights: USDA FoodData Central (FoodData Central, April 2026 release, accessed 2026-10-14). One USDA entry per food, as it is usually eaten and without added salt where USDA has such an entry:
- Edamame (frozen): Edamame, frozen, prepared, FDC ID 168411
- Fava beans (raw): Beans, fava, in pod, raw, FDC ID 168574
- Peas (raw): Peas, green, raw, FDC ID 170419
- Cowpeas (cooked): Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt, FDC ID 168402
- Collards (cooked): Collards, cooked, boiled, drained, without salt, FDC ID 170407
- Corn (raw): Corn, sweet, yellow, raw, FDC ID 169998
- Potato (cooked): Potatoes, baked, flesh and skin, without salt, FDC ID 170093
- Artichoke (raw): Artichokes, (globe or french), raw, FDC ID 169205
- Brussels sprouts (cooked): Brussels sprouts, cooked, boiled, drained, without salt, FDC ID 169971
- Beet greens (cooked): Beet greens, cooked, boiled, drained, without salt, FDC ID 170376
- Asparagus (raw): Asparagus, raw, FDC ID 168389
- Cassava (raw): Cassava, raw, FDC ID 169985
- Bean sprouts (raw): Bean sprouts, raw, FDC ID 2709768
- Mushrooms: Mushroom, crimini, FDC ID 2003601
- Zucchini (raw): Squash, summer, zucchini, includes skin, raw, FDC ID 169291
- Green beans (cooked): Beans, snap, green, cooked, boiled, drained, without salt, FDC ID 169141
- Celeriac (raw): Celeriac, raw, FDC ID 170400
- Kohlrabi (raw): Kohlrabi, raw, FDC ID 168424
- Sweet potato (cooked): Sweet potato, cooked, baked in skin, flesh, without salt, FDC ID 168483
- Red cabbage (cooked): Cabbage, red, cooked, boiled, drained, without salt, FDC ID 169978
- Romaine lettuce (raw): Romaine lettuce, raw, FDC ID 2709590
- Arugula (raw): Arugula, raw, FDC ID 169387
- Celery (raw): Celery, raw, FDC ID 2709778
- Kale (raw): Kale, raw, FDC ID 323505
- Endive (raw): Endive, raw, FDC ID 168412
% Daily Value: FDA, Daily Value on the Nutrition and Supplement Facts Labels, adults and children 4 and older (FDA, page updated 2024-03-05, checked 2026-09-15).
- 21 CFR 101.54, nutrient content claims for “good source” and “high”. https://www.ecfr.gov/current/title-21/section-101.54 (eCFR text as of 2026-09-16)
How we build the list: each food's nutrients per 3.5 oz (100 g) from USDA, scaled to a usual US serving that USDA weighed for that food (nuts and cheese 1 oz, cottage cheese and ricotta 1/2 cup, meat and fish 4 oz or one slice or link for bacon and sausages, cooked beans and grains 1 cup, fruit one medium piece or 1 cup, dried fruit 1/4 cup or 1 oz). Mixed dishes, brands and sweetened or salted versions are left out. How we verify.