20 veggies with the highest protein per cup

Here’s a list of 20 vegetables highest in protein per 1-cup serving (raw unless noted), which is useful if you’re looking to boost plant-based protein intake:

Vegetable Protein per 1 cup
Edamame (shelled) 17 g
Lentils (cooked) 18 g
Spinach (cooked) 5.3 g
Kale (cooked) 4.5 g
Broccoli 3.7 g
Brussels sprouts 3.3 g
Green peas 8 g
Asparagus (cooked) 4.3 g
Artichokes (cooked) 4.2 g
Mustard greens (cooked) 3.2 g
Collard greens (cooked) 5.3 g
Cauliflower 2 g
Bok choy (cooked) 2.3 g
Beet greens (cooked) 3.7 g
Swiss chard (cooked) 3.3 g
Snow peas 3 g
Turnip greens (cooked) 3.2 g
Okra (cooked) 3 g
Green beans (cooked) 2 g
Edamame sprouts 5 g

Tips:

Cooking often increases protein density per cup since vegetables shrink as water cooks out.

Legumes like lentils and edamame are technically pulses but often counted with vegetables in protein lists.

Pairing these veggies with grains or nuts can create complete plant-based proteins.