Which Five Vegetables Have The Most Protein? – Detailed Analysis

When you think of protein, you will think of meat, nuts, and dairy. However, fruits and vegetables you would not associate with protein because that is not what they are known to have. Instead, they are known to have carbs.

However, several vegetables have high protein counts. Of course, you know that beans have plenty of protein, and even though they are not technically a vegetable, they fall into a similar class as they are legumes instead, such as chickpeas, Lima beans, and fava beans.

However, several vegetables do have protein, and let’s take a look at five of the ones with the highest counts.

Which Five Vegetables Have The Most Protein?


If you like asparagus, you will be happy to know that this vegetable has protein as it contains 4.32 grams of it per cup when boiled. There are many ways to prepare these delicious vegetables, as you can grill, steam, or roast them. You can roast asparagus on the barbecue, or you can do so in the oven.

Asparagus tastes excellent when you wrap bacon around it, and it also tastes delicious if you make it with steak and potatoes. If you want to enhance the flavor of asparagus, you can drizzle olive oil and add some spices to it as well.

That means if you eat asparagus with some meat, you will have a plate full of protein which will keep you full for a long time.


You hear many negative things about potatoes because of how they have a high carb count. However, people forget that they also have plenty of fiber Vitamins B6 and C, and protein. For example, one medium potato contains 4.55 grams of protein which means it contains many components, including fiber and protein, that will help keep you satisfied even though it has a high carb count.

Therefore, you can have a baked potato or a broiled potato that contains fewer calories than mashed or fried potatoes. Consequently, you can enjoy a protein-filled meal if you have potatoes as a starch on the side in addition to meat as well as any other vegetable with protein.

Sweet Corn

You may also think of sweet corn as a thumbs-down food. However, don’t judge this vegetable if you don’t know about its essential nutrients. Not only does one ear of raw sweet corn contain 4.68 grams of protein, but it contains fiber, manganese, magnesium, phosphorus, copper, and zinc. Those minerals you need to stay healthy.

Additionally, sweet corn contains B vitamins, folate, C, potassium, and niacin. You can also find that there is some protein in popcorn as the kernels come from sweet corn. However, you can also enjoy an ear of corn on the cob with some meat and other vegetables.

That is a protein-filled dinner right there.

Brussels Sprouts

Brussels sprouts, as you know, have so many essential nutrients as they are high in antioxidants, which means they contain properties that can help repair your tissues. They also include Vitamin K, which is necessary for your bone health and will help keep your blood sugar levels regular. The vegetable also contains anti-inflammatory properties as well as fiber which helps keep you full.

In addition, Brussels sprouts contain Vitamin C to help keep your immune system working well and contain 5.64 grams of protein per cup. That is why this vegetable is a superfood, as it has so many essential nutrients that can help you stay healthy.

You can enjoy these vegetables roasted or steamed, and you can flavor them with olive oil as well as spices.

Green Peas

Green peas also get a bad rap because they are starchy vegetables high in calories and carbs. However, even the starchy vegetables are excellent for you. Not only does one cup of boiled green peas contain 8.58 grams of protein, but they contain a lot of antioxidants as well as fiber to help keep you full and healthy.

Even though green peas are technically legumes, they are sold as a vegetable and counted as one. They also contain essential nutrients: Vitamins A, C, K, folate, iron, phosphorus, iron manganese, and thiamine. Green peas have the highest protein content of the other vegetables, and what you can do is add plenty of peas to recipes such as Shepherd’s pie.

Therefore, you will have meat, potatoes, peas, and carrots, which don’t contain much fiber but the rest of the ingredients do. That meal will keep you full for a long time.

Find out more types of fruits, and vegetables HERE.


proteinNow you know which vegetables have high protein content, and you can incorporate them into your diet a lot more knowing this fact. That includes the starchy vegetables with a high carb count: corn, peas, and potatoes. If you don’t eat plenty of Brussels sprouts as it is, then you will want to add them to your diet as they are a superfood.

The same goes for asparagus, and these foods are pretty versatile as you can prepare them in any way you wish. For example, peas can work in various recipes such as soups, casseroles, and delicious pasta dishes.

Let us know what you think in the comments below.

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  • Matthew Tay

    Matthew Tay was born in Boise, Idaho, and spent much of his time outdoors during his youth as his parents were into gardening. When Mattew was ten years old, he developed an affinity for gardening, and the outdoors grew, which grew over time. After graduating high school, Matthew went for training to become a gardener and worked at a greenhouse. After finishing his training, Matthew landed a gardening job. Matthew also enjoys camping, traveling, winter sports, and barbequing.

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