14 Surprizing Vegetables With High Protein

vegetables rich in protein

Jumpstart your protein intake with surprising veggies packed with high protein - you won't believe what these nutritious powerhouses can do for your health

Looking to boost your protein intake with veggies? Try edamame with its 17 grams per cup, providing all essential amino acids. Pinto beans offer a versatile 7 grams in half a cup and are high in fiber. Navy beans are great at 8 grams per half cup and help manage weight. Peas are also a top choice with 8 grams per cup and complete proteins. Spinach, with 5.3 grams per cooked cup, supports bone health and immunity. These surprises will elevate your meals and health goals effectively.

Key Takeaways

  • Edamame: Provides 17g of protein, essential amino acids, fiber, iron, and calcium.
  • Pinto Beans: Offers 7g of protein, high fiber, versatile for various dishes.
  • Navy Beans: Contains 8g of protein, high fiber, aids in weight management.
  • Peas: Offers 8g of protein, complete amino acids, enhances meal nutrition.
  • Spinach: Provides 5.3g of protein, rich in iron, vitamins, and calcium, versatile in meals.


steamed soybean pods snack

Edamame, a versatile and nutritious vegetable, offers a powerhouse of protein, essential amino acids, fiber, iron, and calcium in every serving. These immature soybeans are harvested before they harden, providing about 17 grams of protein in just a 1-cup serving. Not only is edamame a rich source of protein, but it's also a complete protein source, containing all nine essential amino acids necessary for peak health.

In addition to its protein content, edamame is packed with fiber, iron, and calcium, making it a well-rounded option for those looking to boost their nutrient intake. Its versatility shines through as it can be incorporated into various dishes like salads, stir-fries, soups, or simply enjoyed as a wholesome snack. Whether you're looking to increase your protein intake or add more nutrients to your diet, edamame stands out as a convenient and tasty choice worth exploring.

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Pinto Beans

Pinto beans, like edamame, offer a substantial protein content per serving, making them a valuable addition to your diet for boosting protein intake. With 7g of protein in just a 1/2 cup serving, pinto beans are a versatile ingredient that can be incorporated into various dishes such as rice, chili, and tacos. Not only are they a great source of protein, but pinto beans are also high in fiber, which is beneficial for digestive health.

Including pinto beans in your meals can't only help increase your protein intake but also provide a plant-based protein source for overall nutrition. Whether you enjoy them in a hearty chili, flavorful tacos, or as a side dish with rice, pinto beans offer a nutritious option to support your wellness goals. So, next time you're planning your meals, consider adding pinto beans for a protein-packed and fiber-rich boost that your body will thank you for.

Navy Beans

nautical legumes for sailors

Navy beans, known for their broad white shape, offer a substantial 8g of protein per 1/2 cup serving, making them a versatile and nutritious addition to your meals. These beans are high in fiber, promoting digestive health and providing a sense of fullness, aiding in weight management. By incorporating navy beans into your diet, you can easily meet your protein needs while benefiting from essential nutrients. The versatility of navy beans allows you to enjoy them in various dishes like soups, salads, or stews, enhancing the flavor and nutritional content of your meals. Additionally, being a plant-based protein source, navy beans contribute to overall health by reducing the risk of chronic diseases associated with high meat consumption. Make the most of these legumes to boost your health and well-being while relishing delicious meals.

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Benefits Details
High in Fiber Supports digestive health and satiety
Protein Content Provides 8g per 1/2 cup serving
Versatile Can be used in a variety of dishes


If you're looking to add another high-protein vegetable to your diet, consider exploring the nutritional benefits of green peas. Green peas offer 8g of protein per cup, making them a high-protein vegetable choice. What sets peas apart is that they're abundant in essential amino acids, rendering them a complete protein source. This means that they provide all the necessary amino acids your body needs for various functions.

Incorporating green peas into your meals is simple and versatile. They can be added to salads, soups, stir-fries, and various vegetable dishes, enhancing both the flavor and nutritional content of your meals. Along with their protein content, peas also supply fiber, vitamins, and minerals, contributing to a well-rounded dietary profile. By including green peas in your diet, you not only increase your protein intake but also promote overall health through the additional nutrients they offer.


leafy green vegetable powerhouse

Spinach, a versatile and nutritious green leafy vegetable, provides 5.3g of protein per cup when cooked, making it a valuable addition to your diet. Incorporating spinach into your meals can boost your protein intake and overall nutrient consumption.

  • Rich in Essential Nutrients: Spinach isn't only a good source of protein but also packed with iron, vitamins, and calcium, essential for overall health.
  • Versatile Usage: Spinach can be enjoyed in various ways, whether added to salads for a fresh crunch, blended into smoothies for a nutrient-packed drink, or cooked in dishes to enhance flavor and nutrition.
  • Health Benefits: The nutrient profile of spinach supports healthy bones, boosts immunity, and aids in energy production, making it a beneficial choice for those looking to maintain a balanced diet.
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With its high protein content and array of essential nutrients, spinach stands out as a powerhouse green leafy vegetable that can easily elevate your meals while supporting your health goals.

Frequently Asked Questions

What Vegetables Are Extremely High in Protein?

You want to know which vegetables are extremely high in protein. Edamame, broccoli raab, Brussels sprouts, turnip greens, and artichokes pack a surprising protein punch. Incorporate these veggies into your diet to boost your protein intake.

Which Veg Food Has Highest Protein?

When looking for the veg food with the highest protein content, consider lentils, edamame, split peas, chickpeas, and black beans. These choices offer significant protein per serving, making them excellent options for a balanced diet.

What Foods Surprisingly Have a Lot of Protein?

You'd be surprised by the protein content in various foods. Edamame offers 11g per cup, pinto beans 7g per 1/2 cup, navy beans 8g per 1/2 cup, peas 5g in 3/4 cup, and baked potatoes 7g in one large potato.

Is There a Vegetable That Has More Protein Than Meat?

Yes, there are vegetables like edamame, spinach, and broccoli that contain more protein per calorie than certain meats. They offer a nutritious alternative for those seeking to boost their protein intake with plant-based options.


To wrap up, integrating these unexpected vegetables rich in protein into your diet can help enhance your protein intake and promote overall health. From edamame to spinach, there are plenty of tasty options to choose from.

Whether you're aiming to incorporate more plant-based protein into your meals or just shake things up, these vegetables are a fantastic addition to any diet. Don't overlook the protein potency of these veggies!


We all need protein to increases muscle mass and strength. We all need muscles. I have always found molecular biology, biochemistry, and genetics interesting, and I really want to understand how nutrients affect us.

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