24 Best High Protein Vegetables | Protein Rich Vegetables

Sheri Dorn is a versatile homesteader and culinary artist with a strong focus on organic and heirloom gardening. Holding a Master's degree in Culinary Arts, she combines her love for cooking and gardening in a unique way. Sheri is an active contributor to online gardening communities and enjoys quality outdoor time with her family and pets.
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These 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 important, especially for someone who’s aiming towards a lean body and muscle building. Dairy and meat are excellent protein sources, 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–On your balcony, patio, or rooftop!


Why Does the 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 your 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, grow these high-protein vegetables in your garden now!

1. Kidney Beans

Top High-Protein Veggies1

They are called ‘Kidney beans’ because of their kidney-like shape. Mostly used in Mexican and Indian cuisines, the beans contain a lot of carbohydrates and fibers.

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

Top High-Protein Veggies1
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Edamame is one of the best plant-based protein sources. It is also a rich source of sodium and 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 the best growth.

3. Cowpeas/Black-Eyed Peas

Top Vegetables High in Protein6

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

Top Vegetables High in Protein3

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 lower 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 at a warm temperature.

5. Pinto Beans

Top Vegetables with a Lot of Protein
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Pinto beans are recognized by little dark spots. They are prevalent in Mexican and Brazilian cuisines and are rich in carbs, fiber, and 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

Top Vegetables with a Lot of Protein1
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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 

7. Fava Beans

Top Vegetables with a Lot of Protein3
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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

Top Vegetables with a Lot of Protein3

One of the most widely consumed, green peas contain a considerable amount of fiber and antioxidants besides protein.

Protein Content: 6 g per 100 g

Tips to Grow

Check out our article on growing peas in containers 

9. Kale

Top Vegetables with a Lot of Protein3

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 lower 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

Top Vegetables with a Lot of Protein2
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Not precisely a fruit but produced by fungi similar to a fruit of a plant, the 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

Top High-Protein Vegetables
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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 

12. Artichoke

Top High-Protein Vegetables6
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Artichoke is, in fact, not a vegetable but a flower bud before blossom. It is beneficial for the functioning of the liver as it is rich in fiber and antioxidants. Look at the best types of artichokes.

Protein Content: 4 g per 100 g

Tips to Grow

Check out our article on growing artichokes in containers 

13. Corn

Top High-Protein Vegetables7

Also known as maize, it is a staple food worldwide, along with wheat and rice. Corn is rich in fiber and vitamins and 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 

14. Cluster Beans

Top High-Protein Vegetables8
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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  

15. Spinach

Best High Protein Vegetables

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 

16. Collard Greens

Best High Protein Vegetables6
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Collard Greens are a member of the cabbage family with dark green leaves and a hard stem. Regular intake can help keep 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 Green

Best High Protein Vegetables9
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Mustard greens are leaves of the mustard plant. They have a 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

Best High Protein VegetablesI
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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 discover 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 

19. Asparagus

Top Vegetables High in ProteinY

Asparagus, a member of the lily family, is consumed worldwide. 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 on the plant. 

20. Potatoes

Top Vegetables High in Protein1

Potatoes grow underground and contain carbohydrates, vitamin C, B6,  fiber, and potassium. One of the most versatile vegetables, potatoes are 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 

21. Avocado

Top Vegetables High in Protein1

Avocado is used in salads and smoothies and benefits 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 Avocados 

22. Fenugreek

Top Vegetables High in Protein2
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Fenugreek offers several health benefits, such as boosting men’s virility, weight loss, and reducing high blood pressure. It is a good source of Vitamin A and 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 

23. Moringa

Top Vegetables with a Lot of Protein2

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

It needs warm surroundings to thrive. Learn how to grow it.


Bonus – Sprouts!

If you want to enjoy the best protein intake, then growing sprouts is the best bet! To learn more, we have a detailed article on how to grow sprouts at home easily

1. Mung Bean Sprouts – 25 grams

2. Chickpea Sprouts – 21 grams

3. Soybean Sprouts – 11 grams

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