Vegetables aren’t exactly protein powerhouses, but some varieties make a significant contribution to your daily protein intake. In this article, we list seven protein-rich vegetables, including their protein content per 100 grams, and explain in plain terms what you can and can’t expect from them.
What are protein-rich vegetables?
High-protein vegetables (also known as protein-rich vegetables) are vegetables that contain a relatively high amount of protein per 100 grams: roughly 2 to 4 grams, and in the case of edamame, as much as 11 grams. By way of comparison: most vegetables, such as lettuce, cucumber and tomatoes, contain less than 1.5 grams of protein per 100 grams.
Proteins provide the amino acids your body uses.
The wording authorised in the EU Register of health claims sums it up succinctly: “Protein contributes to a growth in muscle mass”, “Protein contributes to the maintenance of muscle mass” and “Protein contributes to the maintenance of normal bones” (EU Register of Health Claims, Regulation (EU) No 432/2012).
How much protein you need each day depends on your weight, age and how much you exercise. The general guideline for adults is 0.83 grams of protein per kilogram of body weight per day; those who train intensively often require more. You can read more about this in ‘How much protein do you need each day?’
Which vegetables contain the most protein?
Edamame is by far the most protein-rich vegetable on this list, containing around 11 grams of protein per 100 grams. Next come Brussels sprouts, sweetcorn, broccoli, watercress, asparagus and cauliflower, with around 2 to 3.5 grams of protein per 100 grams.
| Vegetable | Protein per 100 grams |
|---|---|
| Edamame (cooked) | ± 11 grams |
| Brussels sprouts | ± 3.5 grams |
| Sweetcorn | ± 3.3 grams |
| Broccoli | ± 2.8 grams |
| Watercress | ± 2.3 grams |
| Asparagus | ± 2.2 grams |
| Cauliflower | ± 2 grams |
The values are rounded and based on standard food composition tables (NEVO from the RIVM and USDA), referring to raw produce unless otherwise stated. Below, we provide a brief description of each vegetable.
1. Edamame
Edamame are young soya beans, so strictly speaking they are a legume. However, as they are used as a vegetable in supermarkets and in the kitchen, we have included them in this list. With around 11 grams of protein per 100 grams (cooked), they far outstrip all true vegetables. Furthermore, soya is one of the few plant-based sources to contain all nine essential amino acids, and edamame also provide fibre and iron. This makes them a practical source of protein for vegetarians and vegans.
2. Brussels sprouts
Brussels sprouts contain around 3.5 grams of protein per 100 grams, making them one of the most protein-rich true vegetables. They also provide more vitamin C per 100 grams than an orange. The authorised EU claim regarding this vitamin states: “Vitamin C contributes to the normal function of the immune system” (EU register). Not everyone is a fan of Brussels sprouts, but when roasted in the oven they taste much milder than when boiled.
3. Sweetcorn
Sweetcorn provides around 3.3 grams of protein per 100 grams, plus some fibre. Bear in mind, however, that sweetcorn also contains a relatively high amount of carbohydrates, mainly in the form of starch. Sweetcorn is very versatile in the kitchen: from chilli con (or sin) carne to a simple salad.
4. Broccoli
Broccoli contains nearly 3 grams of protein per 100 grams. It also provides, amongst other things, vitamin C, vitamin K and folic acid (vitamin B9). Briefly steaming or stir-frying is a good way to prepare it: this keeps the vegetable firm and ensures that few vitamins are lost in the cooking water.
5. Watercress
Watercress provides around 2.3 grams of protein per 100 grams and, at around 11 kilocalories per 100 grams, is low in calories. It also contains, amongst other things, vitamin C and vitamin K. Delicious in a salad, on a sandwich or as a base for a green soup.
6. Asparagus
Asparagus contains around 2.2 grams of protein per 100 grams; per asparagus spear, that works out at around 0.3 to 0.4 grams. It also provides folic acid and vitamin K. Green asparagus is at its best when grilled, whilst white asparagus is traditionally boiled or steamed. The Dutch asparagus season runs from April to the end of June; outside this period, tinned or frozen varieties are a great alternative.
7. Cauliflower
Cauliflower contains around 2 grams of protein per 100 grams and, at approximately 25 kilocalories per 100 grams, is also low in calories. If you’re watching your carbohydrate intake, cauliflower is incredibly versatile: grated as a substitute for rice or as a pizza base.
How much protein is there in broccoli and cauliflower?
Broccoli contains nearly 3 grams of protein per 100 grams; cauliflower contains around 2 grams per 100 grams. So, to get the same amount of protein as in one egg (roughly 6 grams), you’d need about 200 grams of broccoli or 300 grams of cauliflower.
That sounds modest, and it is. Yet it does add up: anyone who meets the recommended 250 grams of vegetables a day and chooses protein-rich varieties will easily get 5 to 8 grams of protein from them. Out of a daily total of roughly 60 to 100 grams of protein, that’s a useful contribution, especially when combined with the fibre, vitamins and minerals you get as a bonus.
Can you get enough protein from vegetables alone?
Not for most people. To reach 0.83 grams of protein per kilo of body weight from vegetables alone, a 75-kilo person would have to eat over 2 kilos of broccoli every day; that’s not realistic.
You should therefore view protein-rich vegetables as a supplement to complete protein sources such as pulses, dairy, eggs, fish, meat, nuts and tofu. If you follow a plant-based diet, combining foods is a smart move: grains and pulses complement each other’s amino acid profiles. If you want to keep track of your total intake, read up on how macro counting works, or explore the benefits of protein powder as a supplement to your diet.
Frequently asked questions about protein-rich vegetables
Which vegetable has the most protein per 100 grams?
Edamame, with around 11 grams of protein per 100 grams (cooked). If you’re looking at actual vegetables (strictly speaking, edamame is a legume), then Brussels sprouts and sweetcorn top the list with 3 to 3.5 grams per 100 grams.
Are protein-rich vegetables suitable for vegetarians and vegans?
Yes. Edamame is particularly interesting, as soya contains all nine essential amino acids. Do make sure to combine vegetables with other plant-based protein sources, such as pulses, grains, nuts and tofu, to meet your daily requirements.
Do frozen vegetables count too?
Yes. The nutritional value of frozen vegetables is comparable to that of fresh ones, as they are frozen shortly after harvesting. Frozen edamame, broccoli and Brussels sprouts are particularly handy for meal prep: they have a long shelf life and are quick to prepare.
How much protein do you need each day?
The general guideline for adults is 0.83 grams of protein per kilogram of body weight per day. If you exercise intensively, your requirement is higher; commonly used guidelines for strength athletes range from 1.2 to 2 grams per kilogram.
If you can’t meet your protein target every day through diet alone (for example, on training days), a protein shake is a practical supplement. In our protein range, you’ll find our organic natural whey protein (unflavoured) and an organic vegan protein made from fava beans, with no unnecessary additives. That way, you know exactly what you’re consuming.
