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Food rankings

High-protein vegetables

The 38 vegetables, root vegetables, and tubers in our database ranked from most to least protein per 100 g and per typical serving. The top one reaches 3.1 g per 100 g.

Prepared by
Last updated
Sources
1 primary
Data
USDA FoodData Central

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How this list is built

The list includes the vegetables, root vegetables, and tubers in our database as described on each page, raw or cooked. Garlic is left out because it is used for seasoning, and so are raw cassava and plantain, which are eaten cooked and already appear in their cooked form. The main table ranks by grams of protein per 100 g; when two tie, protein per serving decides.

Some vegetables weigh little per serving and others are eaten in larger amounts, so the second table ranks by the protein in a typical serving.

Values come from USDA FoodData Central (each food page cites the exact entry) and are per 100 g of the food as described; for drinks, per 100 ml. The typical serving is a common amount for calculations, not a recommendation. The 1 to 5 satiety score is our own estimate from energy density, protein, fiber, and water: it compares foods with each other and is not a measurement in people.

The 38 vegetables ranked by protein per 100 g

38 vegetables and tubers ranked by protein per 100 g, highest first.

  1. White mushroomsProtein 3.1 g per serving · Calories 22 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating3.1g/100 g
  2. KaleProtein 1.5 g per serving · Calories 35 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5High in fiberLow energy densityHydratingMay cause bloating2.9g/100 g
  3. Cooked artichokeProtein 3.5 g per serving · Calories 53 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5High in fiberLow energy densityMay cause bloating2.9g/100 g
  4. SpinachProtein 2.9 g per serving · Calories 23 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating2.9g/100 g
  5. BroccoliProtein 4.2 g per serving · Calories 34 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating2.8g/100 g
  6. ArugulaProtein 0.8 g per serving · Calories 25 kcal/100 g · Typical serving 30 g (1 oz) · Satiety 5/5Low energy densityHydrating2.6g/100 g
  7. Brussels sproutsProtein 3.8 g per serving · Calories 36 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating2.6g/100 g
  8. Cooked asparagusProtein 2.9 g per serving · Calories 22 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Easy to digestLow energy densityHydrating2.4g/100 g
  9. CauliflowerProtein 2.9 g per serving · Calories 25 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating1.9g/100 g
  10. Cooked Swiss chardProtein 2.8 g per serving · Calories 20 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating1.9g/100 g
  11. Boiled potatoProtein 2.8 g per serving · Calories 87 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 4/5Easy to digestLow energy density1.9g/100 g
  12. Green beansProtein 2.7 g per serving · Calories 31 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating1.8g/100 g
  13. Cooked beetsProtein 1.7 g per serving · Calories 44 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating1.7g/100 g
  14. Baked ripe plantainProtein 1.5 g per serving · Calories 155 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 2/5Easy to digest1.5g/100 g
  15. Fried green plantain (tostones)Protein 1.2 g per serving · Calories 309 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 1/5High in fiberHigh energy densityMay worsen nausea1.5g/100 g
  16. Yam (ñame)Protein 1.9 g per serving · Calories 116 kcal/100 g · Typical serving 130 g (4.5 oz) · Satiety 4/5High in fiberEasy to digest1.5g/100 g
  17. Cassava (yuca)Protein 2.1 g per serving · Calories 191 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 1/5Easy to digest1.4g/100 g
  18. Fried ripe plantain (maduros)Protein 1.1 g per serving · Calories 236 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 1/5High in fiberMay worsen nausea1.4g/100 g
  19. Boiled sweet potatoProtein 1.6 g per serving · Calories 76 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Easy to digestLow energy density1.4g/100 g
  20. Cooked nopalesProtein 2 g per serving · Calories 15 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating1.4g/100 g
  21. CabbageProtein 1 g per serving · Calories 25 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating1.3g/100 g
  22. Romaine lettuceProtein 1 g per serving · Calories 17 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydrating1.2g/100 g
  23. ZucchiniProtein 1.8 g per serving · Calories 17 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating1.2g/100 g
  24. OnionProtein 0.6 g per serving · Calories 40 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating1.1g/100 g
  25. Boiled green plantainProtein 1.3 g per serving · Calories 121 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 3/5Easy to digest1.1g/100 g
  26. Red bell pepperProtein 1 g per serving · Calories 26 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating1g/100 g
  27. EggplantProtein 1.5 g per serving · Calories 25 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating1g/100 g
  28. CarrotProtein 0.7 g per serving · Calories 41 kcal/100 g · Typical serving 80 g (3 oz) · Satiety 5/5Low energy densityHydrating0.9g/100 g
  29. TomatoProtein 1.3 g per serving · Calories 18 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating0.9g/100 g
  30. Green bell pepperProtein 1 g per serving · Calories 20 kcal/100 g · Typical serving 120 g (4 oz) · Satiety 5/5Low energy densityHydrating0.9g/100 g
  31. Cooked leeksProtein 0.8 g per serving · Calories 31 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating0.8g/100 g
  32. Cooked pumpkinProtein 1.1 g per serving · Calories 20 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.7g/100 g
  33. JicamaProtein 0.7 g per serving · Calories 38 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5High in fiberLow energy densityHydrating0.7g/100 g
  34. CeleryProtein 0.3 g per serving · Calories 14 kcal/100 g · Typical serving 40 g (1.5 oz) · Satiety 5/5Low energy densityHydrating0.7g/100 g
  35. RadishesProtein 0.3 g per serving · Calories 16 kcal/100 g · Typical serving 50 g (2 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating0.7g/100 g
  36. CucumberProtein 0.7 g per serving · Calories 15 kcal/100 g · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating0.7g/100 g
  37. Cooked chayoteProtein 0.9 g per serving · Calories 24 kcal/100 g · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating0.6g/100 g
  38. Taro (malanga)Protein 0.7 g per serving · Calories 142 kcal/100 g · Typical serving 130 g (4.5 oz) · Satiety 3/5High in fiberEasy to digest0.5g/100 g

Vegetables with the most protein per typical serving

15 vegetables and tubers ranked by the protein in a typical serving.

  1. BroccoliCalories 51 kcal per serving · Fiber 3.9 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating4.2g per serving
  2. Brussels sproutsCalories 54 kcal per serving · Fiber 3.9 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating3.8g per serving
  3. Cooked artichokeCalories 64 kcal per serving · Fiber 6.8 g per serving · Typical serving 120 g (4 oz) · Satiety 5/5High in fiberLow energy densityMay cause bloating3.5g per serving
  4. White mushroomsCalories 22 kcal per serving · Fiber 1 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating3.1g per serving
  5. Cooked asparagusCalories 26 kcal per serving · Fiber 2.4 g per serving · Typical serving 120 g (4 oz) · Satiety 5/5Easy to digestLow energy densityHydrating2.9g per serving
  6. CauliflowerCalories 38 kcal per serving · Fiber 3 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydratingMay cause bloating2.9g per serving
  7. SpinachCalories 23 kcal per serving · Fiber 2.2 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating2.9g per serving
  8. Cooked Swiss chardCalories 30 kcal per serving · Fiber 3.2 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating2.8g per serving
  9. Boiled potatoCalories 131 kcal per serving · Fiber 2.7 g per serving · Typical serving 150 g (5.5 oz) · Satiety 4/5Easy to digestLow energy density2.8g per serving
  10. Green beansCalories 47 kcal per serving · Fiber 4.1 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating2.7g per serving
  11. Cassava (yuca)Calories 287 kcal per serving · Fiber 2.9 g per serving · Typical serving 150 g (5.5 oz) · Satiety 1/5Easy to digest2.1g per serving
  12. Cooked nopalesCalories 23 kcal per serving · Fiber 3 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Low energy densityHydrating2g per serving
  13. Yam (ñame)Calories 151 kcal per serving · Fiber 5.1 g per serving · Typical serving 130 g (4.5 oz) · Satiety 4/5High in fiberEasy to digest1.9g per serving
  14. ZucchiniCalories 26 kcal per serving · Fiber 1.5 g per serving · Typical serving 150 g (5.5 oz) · Satiety 5/5Easy to digestLow energy densityHydrating1.8g per serving
  15. Cooked beetsCalories 44 kcal per serving · Fiber 2 g per serving · Typical serving 100 g (3.5 oz) · Satiety 5/5Low energy densityHydrating1.7g per serving

How to use this list

Vegetables provide fiber, water, vitamins, and minerals, but little protein: even the top ones give only a few grams per serving. On a GLP-1 medication, which reduces your appetite, let them go alongside the protein on your plate rather than replace it.

If you eat vegetarian, plant protein comes mainly from beans and lentils, soy, nuts, and seeds, which have their own list in the high-protein plant foods ranking.

For how this fits into everyday eating, read What to Eat on GLP-1 Medications (Ozempic, Wegovy, Zepbound): A Phase-by-Phase Guide and Protein and Muscle on GLP-1 Medications: How Much You Need and How to Keep It.

Related tool

To see every vegetable and sort by protein, fiber, or calories, use the filling foods finder, already filtered to vegetables.

Other food rankings

Protein

Fiber

Calories and macros

Micronutrients and fats

Tolerance and snacks

You can also browse the table of all foods or the side-by-side food comparisons.

Sources

Databases and studies behind the data in this list, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central.accessed .