Vegetables high in protein

Which vegetables have the most protein per portion?

1. 1
   Green soybeans

   Soybeans, green, cooked, boiled, drained, without salt · 1 cup (180 g)
   22g44% DV · 12 g per 100 g · 18 g per 200 calories
2. 2
   Edamame

   Edamame, frozen, prepared · 1 cup (155 g)
   18g36% DV · 12 g per 100 g · 20 g per 200 calories
3. 3
   Winged beans

   Winged beans, mature seeds, cooked, boiled, without salt · 1 cup (172 g)
   18g36% DV · 11 g per 100 g · 14 g per 200 calories
4. 4
   Hyacinth-beans

   Hyacinth beans, mature seeds, cooked, boiled, without salt · 1 cup (194 g)
   16g32% DV · 8.1 g per 100 g · 14 g per 200 calories
5. 5
   Lima beans

   Lima beans, large, mature seeds, cooked, boiled, with salt · 1 cup (188 g)
   15g30% DV · 7.8 g per 100 g · 14 g per 200 calories
6. 6
   Cowpeas

   Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt · 1 cup (170 g)
   14g28% DV · 8.5 g per 100 g · 13 g per 200 calories
7. 7
   Mung beans

   Mung beans, mature seeds, cooked, boiled, without salt · 1 cup (202 g)
   14g28% DV · 7.0 g per 100 g · 13 g per 200 calories
8. 8
   Yardlong beans

   Yardlong beans, mature seeds, cooked, boiled, without salt · 1 cup (171 g)
   14g28% DV · 8.3 g per 100 g · 14 g per 200 calories
9. 9
   Sprouted peas

   Peas, mature seeds, sprouted, raw · 1 cup (120 g)
   11g22% DV · 8.8 g per 100 g · 14 g per 200 calories
10. 10
    Fava beans

    Beans, fava, in pod, raw · 1 cup (126 g)
    10.0g20% DV · 7.9 g per 100 g · 18 g per 200 calories
11. 11
    Succotash

    Succotash, (corn and limas), cooked, boiled, drained, without salt · 1 cup (192 g)
    9.7g19% DV · 5.1 g per 100 g · 8.8 g per 200 calories
12. 12
    Pigeonpeas

    Pigeonpeas, immature seeds, cooked, boiled, drained, without salt · 1 cup (153 g)
    9.1g18% DV · 6.0 g per 100 g · 11 g per 200 calories
13. 13
    Garlic

    Garlic, raw · 1 cup (136 g)
    8.7g17% DV · 6.4 g per 100 g · 8.5 g per 200 calories
14. 14
    Green peas

    Peas, green, cooked, boiled, drained, with salt · 1 cup (160 g)
    8.6g17% DV · 5.4 g per 100 g · 13 g per 200 calories
15. 15
    Corn pudding

    Corn pudding, home prepared · 0.66 cup (#6 scoop) (167 g)
    7.4g15% DV · 4.4 g per 100 g · 6.7 g per 200 calories
16. 16
    Straw mushrooms

    Mushrooms, straw, canned, drained solids · 1 cup (182 g)
    7.0g14% DV · 3.8 g per 100 g · 24 g per 200 calories
17. 17
    Sprouted lentils

    Lentils, sprouted, raw · 1 cup (77 g)
    6.9g14% DV · 9.0 g per 100 g · 17 g per 200 calories
18. 18
    Lambsquarters

    Lambsquarters, cooked, boiled, drained, with salt · 1 cup, chopped (180 g)
    5.8g12% DV · 3.2 g per 100 g · 20 g per 200 calories
19. 19
    Broccoli

    Broccoli, frozen, chopped, cooked, boiled, drained, with salt · 1 cup (184 g)
    5.7g11% DV · 3.1 g per 100 g · 22 g per 200 calories
20. 20
    Taro

    Taro, tahitian, cooked, with salt · 1 cup slices (137 g)
    5.7g11% DV · 4.2 g per 100 g · 19 g per 200 calories
21. 21
    Spinach

    Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) · 1 cup (156 g)
    5.7g11% DV · 3.6 g per 100 g · 25 g per 200 calories
22. 22
    Brussels sprouts

    Brussels sprouts, frozen, cooked, boiled, drained, with salt · 1 cup (155 g)
    5.6g11% DV · 3.6 g per 100 g · 17 g per 200 calories
23. 23
    Mushroom

    Mushrooms, NS as to form, cooked · 1 cup (160 g)
    5.6g11% DV · 3.5 g per 100 g · 11 g per 200 calories
24. 24
    Snow peas

    Peas, edible-podded, frozen, cooked, boiled, drained, without salt · 1 cup (160 g)
    5.6g11% DV · 3.5 g per 100 g · 13 g per 200 calories
25. 25
    Turnip greens

    Turnip greens, frozen, cooked, boiled, drained, without salt · 1 cup (164 g)
    5.5g11% DV · 3.4 g per 100 g · 23 g per 200 calories
26. 26
    Sweet corn

    Corn, sweet, yellow, frozen, kernels on cob, unprepared · 1 cup kernels (165 g)
    5.4g11% DV · 3.3 g per 100 g · 6.7 g per 200 calories
27. 27
    Corn

    Corn, fresh, cooked, fat added, NS as to fat type · 1 cup (170 g)
    5.4g11% DV · 3.2 g per 100 g · 6.0 g per 200 calories
28. 28
    Artichokes

    Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt · 1 cup (168 g)
    5.2g10% DV · 3.1 g per 100 g · 14 g per 200 calories
29. 29
    Collards

    Collards, cooked, boiled, drained, with salt · 1 cup, chopped (190 g)
    5.1g10% DV · 2.7 g per 100 g · 16 g per 200 calories
30. 30
    Potato salad

    Potato salad, German style · 1 cup (175 g)
    5.1g10% DV · 2.9 g per 100 g · 5.4 g per 200 calories
31. 31
    Yellow corn

    Corn, yellow, whole kernel, frozen, microwaved · 1 cup (141 g)
    5.1g10% DV · 3.6 g per 100 g · 6.4 g per 200 calories
32. 32
    Arrowroot

    Arrowroot, raw · 1 cup, sliced (120 g)
    5.1g10% DV · 4.2 g per 100 g · 13 g per 200 calories
33. 33
    Winter squash

    Squash, winter, hubbard, baked, without salt · 1 cup, cubes (205 g)
    5.1g10% DV · 2.5 g per 100 g · 9.9 g per 200 calories
34. 34
    Microwaved potatoes

    Potatoes, microwaved, cooked in skin, flesh and skin, without salt · 1 potato (2-3/4" dia by 4-3/4" long) (202 g)
    4.9g10% DV · 2.4 g per 100 g · 4.6 g per 200 calories
35. 35
    Turnip greens and turnips

    Turnip greens and turnips, frozen, cooked, boiled, drained, without salt · 1 cup (163 g)
    4.9g10% DV · 3.0 g per 100 g · 17 g per 200 calories
36. 36
    Green onions

    Onions, green, cooked · 1 cup (225 g)
    4.7g9% DV · 2.1 g per 100 g · 6.6 g per 200 calories
37. 37
    Hash brown potatoes

    Potatoes, hash brown, home-prepared · 1 cup (156 g)
    4.7g9% DV · 3.0 g per 100 g · 2.3 g per 200 calories
38. 38
    Eppaw

    Eppaw, raw · 1 cup (100 g)
    4.6g9% DV · 4.6 g per 100 g · 6.1 g per 200 calories
39. 39
    Peas and onions

    Peas and onions, frozen, cooked, boiled, drained, without salt · 1 cup (180 g)
    4.6g9% DV · 2.5 g per 100 g · 11 g per 200 calories
40. 40
    O'brien potatoes

    Potatoes, o'brien, home-prepared · 1 cup (194 g)
    4.6g9% DV · 2.4 g per 100 g · 5.8 g per 200 calories
41. 41
    Russet potatoes

    Potatoes, Russet, flesh and skin, baked · 1 potato medium (2-1/4" to 3-1/4" dia.) (173 g)
    4.5g9% DV · 2.6 g per 100 g · 5.5 g per 200 calories
42. 42
    Salsify

    Salsify, (vegetable oyster), raw · 1 cup slices (133 g)
    4.4g9% DV · 3.3 g per 100 g · 8.0 g per 200 calories
43. 43
    Mashed potatoes

    Potatoes, mashed, prepared from granules, without milk, whole milk and margarine · 1 cup (210 g)
    4.3g9% DV · 2.0 g per 100 g · 3.8 g per 200 calories
44. 44
    Vegetables, mixed, canned, drained solids

    1 cup (163 g)
    4.2g8% DV · 2.6 g per 100 g · 11 g per 200 calories
45. 45
    Red potatoes

    Potatoes, red, flesh and skin, baked · 1 potato medium (2-1/4" to 3-1/4" dia.) (173 g)
    4.0g8% DV · 2.3 g per 100 g · 5.3 g per 200 calories
46. 46
    Portabella mushrooms

    Mushrooms, portabella, grilled · 1 cup sliced (121 g)
    4.0g8% DV · 3.3 g per 100 g · 23 g per 200 calories
47. 47
    Taro leaves

    Taro leaves, cooked, steamed, without salt · 1 cup (145 g)
    3.9g8% DV · 2.7 g per 100 g · 23 g per 200 calories
48. 48
    White mushrooms

    Mushrooms, white, stir-fried · 1 cup sliced (108 g)
    3.9g8% DV · 3.6 g per 100 g · 28 g per 200 calories
49. 49
    Beet greens

    Beet greens, cooked, boiled, drained, with salt · 1 cup (1" pieces) (144 g)
    3.7g7% DV · 2.6 g per 100 g · 19 g per 200 calories
50. 50
    Baked potatoes

    Potatoes, baked, flesh and skin, without salt · 1 serving (148 g)
    3.7g7% DV · 2.5 g per 100 g · 5.4 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead: