23 Best High Protein Vegetables | Protein Rich Vegetables

These 23 High Protein Vegetables are also rich in other nutrients! Grow them in your garden to complete your daily protein intake & achieve a healthy diet.

Having a high-protein diet is very much important, especially for someone who’s aiming towards the lean body and muscle building. Dairy and meat are excellent sources of protein, but they pose a problem for vegans. Also, your eating chart is incomplete if you don’t add vegetables to it. These High Protein Vegetables can be grown without a garden as well–In your balcony, patio, or rooftop!

Check out our article on best types of beans here


Why Does Body Need Protein?

Protein is an essential component of the body. Our hair and nails are mostly composed of it. It acts as a building block for hormones, bones, and muscles. Accordingly, you must increase the protein intake to gain muscles. It is also crucial in providing energy to the body and must be a part of your balanced diet.


Best Protein-Rich Vegetables

If you’re a vegetarian, start growing these high protein vegetables in your garden now!

1. Kidney Beans

High Protein Vegetables

They are called ‘Kidney beans’ because of the kidney-like shape. Mostly used in Mexican and Indian cuisines, the beans contain a lot of carbohydrates and fibers. This is one of the Best High Protein Vegetables.

Protein Content: 24 g per 100 g

Tips to Grow

Directly sow kidney beans in the garden or pot, in full sun. Use well-draining soil. The plant requires minimal care.

2. Edamame

Edamame is one of the best plant-based protein sources. It is also a rich source of sodium, fiber, and contains ‘good’ monounsaturated and polyunsaturated fats.

Protein Content: 20 g per 100 g

Tips to Grow

Plant it in compost-rich and well-draining soil. Keep the plant in bright sunlight for best growth.

3. Cowpeas/Black-Eyed Peas

Contrary to their name, these are not peas but beans. Mainly cultivated in South Africa, black-eyed peas are rich in micronutrients such as folate, copper, and iron.

Protein Content: 24 g per 100 g

Tips to Grow

They are naturally growing plants that require less care. Cowpeas grow in sandy soil with less water and more sunlight. Make sure to keep the soil moist.

4. Lima Beans

Lima beans are flat kidney-shaped seeds, native to South-America. Along with protein, they also contain vitamins, minerals, and antioxidants. The beans also help in lowering cholesterol and can be a remarkable substitute for red meat.

Protein Content: 21 g per 100 g

Tips to Grow

Choose a container with evenly moist soil and proper drainage and keep it in the warm temperature.

5. Pinto Beans

High Protein Vegetables 3

Pinto beans are recognized by little dark spots. They are prevalent in Mexican and Brazilian cuisines and rich in carbs, fibers, protein. Their vitamin content is resourceful for heart health and diabetes.

Protein Content: 21 g per 100 g

Tips to Grow

Plant the seeds when the temperature is warm enough. Avoid wetting the foliage.

6. Chickpeas

Chickpeas are used in a wide range of cuisines worldwide. They’re loaded with a variety of nutrients, which helps in enhancing metabolism and digestion.

Protein Content: 19 g per 100 g

Tips to Grow

Check out our article on growing chickpeas here

7. Fava Beans

High Protein Vegetables 4

Fava beans contain protein, fiber, iron, vitamin B, potassium, and magnesium. They help in boosting immunity, making bones strong, and curbing birth diseases.

Protein Content: 8 g per 100 g

Tips to Grow

As a nitrogen-fixing plant, it does not require much nourishment like other legumes. Plant fava beans in the full sun.

8. Green Peas

One of the most widely consumed, green peas contains a considerable amount of fibers and antioxidants besides protein. They are one of the Best High Protein Vegetables you can easily grow in pots.

Protein Content: 6 g per 100 g

Tips to Grow

Check out our article on growing peas in containers here

9. Kale

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One of the most nutritious vegetables of the cabbage family, Kale is loaded with medicinal properties. A great source of vitamin C and many antioxidants, it helps in lowering cholesterol, blood pressure, and diabetes.

Protein Content: 5 g per 100 g

Tips to Grow

Choose a container with proper drainage. Water well, and be careful about pests.

10. Button Mushroom

Not precisely a fruit, but produced by fungi similar to a fruit of a plant, Button mushroom is packed with many nutrients like vitamin D, vitamin B, potassium, riboflavin, and niacin.

Protein Content: 4 g per 100 g

Tips to Grow

You can easily grow them indoors as they do not require direct sun. Click here for more information.

11. Brussels Sprouts

High Protein Vegetables 6

A member of the cabbage family, Brussels sprouts are rich in vitamins, folate, fiber, and manganese. They also secure cells from damage.

Protein Content: 4 g per 100 g

Tips to Grow

Check out our article on growing Brussels Sprouts in pots here

12. Artichoke

Artichoke is, in fact, not a vegetable, but a flower bud before blossom. It is beneficial for functioning the liver as it is rich in fiber and antioxidants. To find out about the best types of artichoke, click here

Protein Content: 4 g per 100 g

Tips to Grow

Check out our article on growing artichoke in containers here

13. Corn

High Protein Vegetables 7

Also known as maize, it is a staple food around the world along with wheat and rice. Corn is rich in fiber and various vitamins and also used as animal food and fuel.

Protein Content: 4 g per 100 g

Tips to Grow

Check out our article on growing corn in pots here

14. Cluster Beans

Cluster beans are tender and light green in color. They are suitable for diabetes and obesity due to low calories and high fiber content.

Protein Content: 4 g per 100 g

Tips to Grow

Check out our article on growing cluster beans here 

15. Spinach

High Protein Vegetables 8

Spinach is 91% water and a prominent source of vitamins, magnesium, iron, manganese, and iron. It is also a rich source of several essential compounds like Lutein, Zeaxanthin, Nitrates, Quercetin, and Kaempferol.

Protein Content: 3 g per 100 g

Tips to Grow

Check out our article on growing Spinach in pots here

16. Collard Greens

Collard Greens are a member of the cabbage family with dark green leaves and a hard stem. Regular intake can help in keeping cholesterol levels low.

Protein Content: 3 g per 100 g

Tips to Grow

Use moist and fertile soil for collard greens to grow. Plant it in full sun.

17. Mustard Greens

High Protein Vegetables 9

Mustard greens are leaves of the mustard plant. They have peppery and crispy flavor. Packed with lots of vitamins A and K, they’re indigenous to the Indian subcontinent and southeast Asia.

Protein Content: 3 g per 100 g

Tips to Grow

The plant needs good sunlight to thrive. Use well-draining soil and keep an eye on bugs and pests.

18. Broccoli

Broccoli is a green vegetable of the cabbage family. It is a rich source of iron, vitamins,  potassium, calcium, folic acid, selenium, and magnesium. To find out about the best types of broccoli, click here.

Protein Content: 4 g per 100 g

Tips to Grow

Check out our article on growing broccoli in containers here

19. Asparagus

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Asparagus, a member of the lily family, is consumed around the world. It’s an essential source of vitamin fiber, folate, vitamins A, C, E, and K. The plant is also beneficial in weight loss and improves digestion.

Protein Content: 3 g per 100 g

Tips to Grow

Be careful about Asparagus beetles that can wreak havoc to the plant. 

20. Potatoes

Potatoes grow underground and are full of carbohydrates, vitamin C, B6,  fiber, and potassium. One of the most versatile vegetables, potatoes used in many recipes from fried to boiled. Surprisingly, they’ve protein too.

Protein Content: 3 g per 100 g

Tips to Grow

Check out our article on growing potatoes in pots here

21. Avocado

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Avocado is used in salads to smoothies and is beneficial for the body in many ways. This stone fruit contains up to 20 vitamins, along with healthy fats, sodium, and potassium.

Protein Content: 3 g per 100 g

Tips to Grow

Check out our article on growing Avocado here

22. Fenugreek

Fenugreek offers several health benefits like boosting men’s virility, weight loss, and reducing high blood pressure. It is a good source of Vitamin A, B, soluble and insoluble fiber and iron too.

Protein Content: 5 g per 100 g

Tips to Grow

Check out our article on growing Fenugreek here

23. Moringa

Apart from offering the essential proteins for muscle building, moringa is also rich in compounds like vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B-6, folate and ascorbic acid (vitamin C), calcium, potassium, iron, magnesium, phosphorus, and zinc.

Protein Content: 8 g per 100 g

Tips to Grow

Needs warm surroundings to thrive. To learn how to grow it, click here.

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