Welcome to the ultimate guide on vegetable protein! If you’re on a quest to boost your protein intake with nutrient-packed vegetables, you’re in the right place. In this comprehensive article, we’ll explore the top 8 protein-rich vegetables, providing you with not only a breakdown of their protein content but also creative ways to incorporate them into your meals. Let’s dive into the green goodness that awaits you.

Summary of Top 8 Rich Vegetable Protein :
- Edamame (17g of protein per cup): Young soybeans bring not just a burst of green but a hefty dose of protein.
- Peas (8g of protein per cup): These little green pearls are more than a side dish – they’re a protein-rich delight.
- Artichokes (4g of protein per medium-sized artichoke): Uncover the protein treasure in the heart of this unique vegetable.
- Spinach (3g of protein per cup): Popeye’s favorite isn’t just for muscle strength – it’s a protein powerhouse.
- Kale (3g of protein per cup): Kale isn’t just trendy – it’s a leafy green protein machine.
- Brussels Sprouts (3g of protein per cup): Small but mighty, these little cabbages pack a protein punch.
- Broccoli (2.6g of protein per cup): This cruciferous gem offers more than just vitamins – it’s a stealthy protein source.
- Cauliflower (2g of protein per cup): This versatile veggie isn’t just for low-carb swaps – it’s a protein contributor too.
Edamame Extravaganza: Exploring Protein in Young Soybeans
Edamame, or young soybeans, steals the spotlight with a whopping 17g of protein per cup. Delve into the nutritional wonders of edamame and discover delightful recipes that make this protein-rich vegetable a star in your diet.
Edamame nutritional information (per 100g)
Edamame is a highly nutritious food that provides a variety of essential nutrients. The nutritional content per 100g is as follows:
- Protein: Approximately 11g
- Fat: Approximately 6g
- Carbohydrates: Approximately 9g
- Dietary Fiber: Approximately 5g
- Sugar: Approximately 3g
- Calcium: Approximately 100mg
- Iron: Approximately 2.1mg
- Magnesium: Approximately 54mg
- Phosphorus: Approximately 160mg
- Potassium: Approximately 436mg
- Sodium: Approximately 6mg
- Vitamin C: Approximately 10mg
- Thiamin (Vitamin B1): Approximately 0.2mg
- Riboflavin (Vitamin B2): Approximately 0.1mg
- Niacin (Vitamin B3): Approximately 1.1mg
- Pantothenic Acid (Vitamin B5): Approximately 0.4mg
- Vitamin B6: Approximately 0.3mg
- Folate: Approximately 121mcg
- Vitamin K: Approximately 47mcg
Edamame is a rich source of protein and dietary fiber, along with various minerals and vitamins, making it a excellent choice to contribute to a healthy diet.
Peas Please: More than a Side Dish
Peas, often relegated to side dishes, shine with 8g of protein per cup. Elevate peas from mere accompaniments to protein-rich delights with innovative recipes that showcase their nutritional prowess.
Peas nutritional information (per 100g)
Here’s the nutritional information for peas per 100g:
- Protein: Approximately 5g
- Fat: Approximately 0.4g
- Carbohydrates: Approximately 14g
- Dietary Fiber: Approximately 5g
- Sugar: Approximately 5g
- Calcium: Approximately 25mg
- Iron: Approximately 1.5mg
- Magnesium: Approximately 33mg
- Phosphorus: Approximately 108mg
- Potassium: Approximately 244mg
- Sodium: Approximately 5mg
- Vitamin C: Approximately 40mg
- Thiamin (Vitamin B1): Approximately 0.2mg
- Riboflavin (Vitamin B2): Approximately 0.1mg
- Niacin (Vitamin B3): Approximately 0.5mg
- Pantothenic Acid (Vitamin B5): Approximately 0.2mg
- Vitamin B6: Approximately 0.1mg
- Folate: Approximately 65mcg
- Vitamin K: Approximately 24.8mcg
Peas are a good source of protein, dietary fiber, and various vitamins and minerals, making them a nutritious addition to your diet.
Artichoke Adventures: Unraveling the Protein Treasure
Artichokes, with 4g of protein per medium-sized artichoke, offer a unique protein source in the heart of their leaves. Embark on an artichoke adventure and unlock the protein treasure within.
Artichokes are unique and flavorful vegetables known for their tender hearts and meaty leaves, making them a culinary delight in various dishes.
Artichoke Nutritional Information (per 100g)
- Protein: Approximately 3.3g
- Fat: Approximately 0.2g
- Carbohydrates: Approximately 11g
- Dietary Fiber: Approximately 5.4g
- Sugar: Approximately 0.9g
- Calcium: Approximately 44mg
- Iron: Approximately 1.28mg
- Magnesium: Approximately 60mg
- Phosphorus: Approximately 73mg
- Potassium: Approximately 370mg
- Sodium: Approximately 94mg
- Vitamin C: Approximately 20.2mg
- Thiamin (Vitamin B1): Approximately 0.1mg
- Riboflavin (Vitamin B2): Approximately 0.1mg
- Niacin (Vitamin B3): Approximately 0.7mg
- Pantothenic Acid (Vitamin B5): Approximately 0.3mg
- Vitamin B6: Approximately 0.1mg
- Folate: Approximately 68mcg
- Vitamin K: Approximately 14.8mcg
Artichokes offer a unique taste along with a host of essential nutrients, making them a valuable addition to a balanced diet.
The Spinach Saga: Unraveling the Protein Secrets
Spinach, the leafy green hero of our list, doesn’t just boast an impressive 3g of protein per cup but also provides a slew of vitamins and minerals. From salads to smoothies, discover creative ways to elevate your protein intake with this versatile vegetable.
Spinach, revered for its vibrant green leaves, is a nutrient-rich leafy green vegetable that adds a burst of freshness and versatility to a variety of dishes.
Spinach Nutritional Information (per 100g)
- Protein: Approximately 2.9g
- Fat: Approximately 0.4g
- Carbohydrates: Approximately 3.6g
- Dietary Fiber: Approximately 2.2g
- Sugar: Approximately 0.4g
- Calcium: Approximately 99mg
- Iron: Approximately 2.7mg
- Magnesium: Approximately 79mg
- Phosphorus: Approximately 49mg
- Potassium: Approximately 558mg
- Sodium: Approximately 79mg
- Vitamin C: Approximately 28.1mg
- Thiamin (Vitamin B1): Approximately 0.1mg
- Riboflavin (Vitamin B2): Approximately 0.2mg
- Niacin (Vitamin B3): Approximately 0.7mg
- Pantothenic Acid (Vitamin B5): Approximately 0.1mg
- Vitamin B6: Approximately 0.2mg
- Folate: Approximately 194mcg
- Vitamin K: Approximately 482mcg
Spinach is a nutritional powerhouse, providing an array of vitamins and minerals, making it an excellent addition to promote overall health and well-being.
Kale Chronicles: Beyond the Trend, a Protein Powerhouse
Kale has earned its superfood status, providing 3g of protein per cup. Explore the kale craze and discover delicious recipes that highlight its protein-packed potential.
Kale, celebrated for its robust flavor and curly leaves, is a nutrient-dense leafy green that has gained popularity as a superfood, offering a wealth of health benefits and culinary versatility.
Kale Nutritional Information (per 100g)
- Protein: Approximately 2.9g
- Fat: Approximately 0.4g
- Carbohydrates: Approximately 8.7g
- Dietary Fiber: Approximately 3.6g
- Sugar: Approximately 0.9g
- Calcium: Approximately 254mg
- Iron: Approximately 1.5mg
- Magnesium: Approximately 33mg
- Phosphorus: Approximately 55mg
- Potassium: Approximately 491mg
- Sodium: Approximately 38mg
- Vitamin C: Approximately 120mg
- Thiamin (Vitamin B1): Approximately 0.1mg
- Riboflavin (Vitamin B2): Approximately 0.3mg
- Niacin (Vitamin B3): Approximately 1mg
- Pantothenic Acid (Vitamin B5): Approximately 0.1mg
- Vitamin B6: Approximately 0.3mg
- Folate: Approximately 141mcg
- Vitamin K: Approximately 704mcg
Kale’s impressive nutritional profile makes it a standout choice for those seeking a nutrient-packed addition to their meals, contributing to overall well-being.
Brussels Sprouts Unveiled: Small but Mighty Protein Bombs
Don’t underestimate the power of Brussels sprouts! With 3g of protein per cup, these mini cabbages add more than just a crunch to your plate. Explore exciting ways to incorporate Brussels sprouts into your meals and elevate your protein game.
Brussels sprouts, miniature cruciferous wonders, are prized for their distinctive flavor and versatility. These bite-sized vegetables pack a nutritional punch, making them a valuable addition to a wholesome and balanced diet.
Brussels Nutritional Information (per 100g)
- Protein: Approximately 3.4g
- Fat: Approximately 0.3g
- Carbohydrates: Approximately 8.9g
- Dietary Fiber: Approximately 3.8g
- Sugar: Approximately 2.2g
- Calcium: Approximately 42mg
- Iron: Approximately 1.4mg
- Magnesium: Approximately 23mg
- Phosphorus: Approximately 69mg
- Potassium: Approximately 389mg
- Sodium: Approximately 25mg
- Vitamin C: Approximately 85mg
- Thiamin (Vitamin B1): Approximately 0.1mg
- Riboflavin (Vitamin B2): Approximately 0.1mg
- Niacin (Vitamin B3): Approximately 0.7mg
- Pantothenic Acid (Vitamin B5): Approximately 0.3mg
- Vitamin B6: Approximately 0.2mg
- Folate: Approximately 61mcg
- Vitamin K: Approximately 177mcg
Brussels sprouts offer a delightful combination of taste and nutrition, contributing essential vitamins and minerals to support overall health.
Broccoli Brilliance: Beyond Vitamins to Protein Power
Broccoli, often associated with vitamins, steps into the limelight as a stealthy protein source with 2.6g per cup. Dive into delicious recipes that showcase broccoli’s versatility while fueling your body with the protein it craves.
Broccoli, with its distinct green florets, is a versatile cruciferous vegetable celebrated for its nutritional density and health benefits. Whether steamed, roasted, or added to salads, broccoli is a flavorful addition that brings a wealth of vitamins and minerals to the table.
Broccoil Nutritional Information (per 100g)
- Protein: Approximately 2.8g
- Fat: Approximately 0.6g
- Carbohydrates: Approximately 11g
- Dietary Fiber: Approximately 2.6g
- Sugar: Approximately 1.7g
- Calcium: Approximately 47mg
- Iron: Approximately 0.7mg
- Magnesium: Approximately 21mg
- Phosphorus: Approximately 66mg
- Potassium: Approximately 316mg
- Sodium: Approximately 33mg
- Vitamin C: Approximately 89mg
- Thiamin (Vitamin B1): Approximately 0.1mg
- Riboflavin (Vitamin B2): Approximately 0.1mg
- Niacin (Vitamin B3): Approximately 0.6mg
- Pantothenic Acid (Vitamin B5): Approximately 0.6mg
- Vitamin B6: Approximately 0.2mg
- Folate: Approximately 63mcg
- Vitamin K: Approximately 101mcg
Broccoli’s nutritional profile makes it a standout vegetable, providing a range of essential nutrients for overall health and well-being.
Cauliflower: More than a Low-Carb Substitute
Cauliflower isn’t just a low-carb substitute – it’s a protein contributor with 2g per cup. Learn how to transform this versatile veggie into protein-rich delights, from cauliflower rice to pizza crust.
Cauliflower, a versatile cruciferous vegetable, is renowned for its ability to adapt to various culinary styles, from being riced to forming a pizza crust. With its mild flavor and impressive nutritional content, cauliflower adds both taste and health benefits to a myriad of dishes.
Cauliflower Nutritional Information (per 100g)
- Protein: Approximately 1.9g
- Fat: Approximately 0.3g
- Carbohydrates: Approximately 4.9g
- Dietary Fiber: Approximately 2g
- Sugar: Approximately 1.9g
- Calcium: Approximately 22mg
- Iron: Approximately 0.4mg
- Magnesium: Approximately 15mg
- Phosphorus: Approximately 44mg
- Potassium: Approximately 299mg
- Sodium: Approximately 30mg
- Vitamin C: Approximately 48.2mg
- Thiamin (Vitamin B1): Approximately 0.1mg
- Riboflavin (Vitamin B2): Approximately 0.1mg
- Niacin (Vitamin B3): Approximately 0.5mg
- Pantothenic Acid (Vitamin B5): Approximately 0.7mg
- Vitamin B6: Approximately 0.2mg
- Folate: Approximately 57mcg
- Vitamin K: Approximately 16.6mcg
Cauliflower’s nutritional richness makes it a versatile and nutritious choice, enhancing both the flavor and health benefits of a variety of recipes.
Conclusion: The Vegetable Protein Symphony
Congratulations! You’ve now embarked on a journey through the veg-pro symphony, exploring the top 8 protein-rich vegetables that can transform your meals and elevate your protein intake. Whether you’re a seasoned veggie enthusiast or a newcomer to the world of plant-based protein, these vegetables offer a delicious and nutritious way to power your body. Incorporate them into your meals, experiment with recipes, and savor the goodness of veg-pro power. Here’s to a vibrant and protein-packed culinary adventure!