The Top 20 Veggies with the Most Protein

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado!

1 cup equals

Protein - 28.6g

Calories - 298

Carbs - 17.1g

Fiber - 10.3g

Calcium - 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow.

1 cup equals

Protein - 8.6g

Calories - 134

Carbs - 25g

Fiber - 8.8g

Calcium - 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn't all that corn has to offer. Corn provides the body with potassium and B vitamins.

1 cup equals

Protein - 5.4g

Calories - 177

Carbs - 123g

Fiber - 4.6g

Calcium - 4.9mg

4. Artichoke Hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion.

1 cup equals

Protein - 4.8g

Calories - 89

Carbs - 20g

Fiber - 14.4g

Calcium - 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer.

1 cup equals

Protein - 4.4g

Calories - 39.6

Carbs - 7.4g

Fiber - 3.6g

Calcium - 41.4mg

6. Brussel Sprouts

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane.

1 cup equals

Protein - 4g

Calories - 56.2

Carbs - 40g

Fiber - 4g

Calcium - 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber.

1 cup (chopped) equals

Protein - 3.8g

Calories - 54.6

Carbs - 11.2g

Fiber - 5.2g

Calcium - 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation.

1 cup equals

Protein - 3.2 g

Calories - 21

Carbs - 2.9g

Fiber - 2.8g

Calcium - 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn't just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie!

1 cup equals

Protein - 3.0 g

Calories - 240

Carbs - 12.8 g

Fiber - 10.1g

Calcium - 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation.

1 cup (chopped) equals

Protein - 2.9g

Calories - 92.4

Carbs - 21.3g

Fiber - 2.9g

Calcium - 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups.

1 cup equals

Protein - 2.8 g

Calories - 74.8

Carbs - 17g

Fiber - 3.4g

Calcium - 27.2mg

12. Oyster Mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid.

1 cup (raw and sliced) equals

Protein - 2.8g

Calories - 37

Carbs - 5.6g

Fiber - 2.0g

Calcium - 2.6mg

13. Bok Choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means "white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium.

1 cup equals

Protein - 2.7 g

Calories - 20.4

Carbs - 3.1g

Fiber - 1.7g

Calcium - 158mg

14. Green Beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year.

1 cup equals

Protein - 1.8 g

Calories - 31

Carbs - 7 g

Fiber - 2.7 g

Calcium - 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don't get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower.

1 cup equals

Protein - 2.2g

Calories - 28.6

Carbs - 5.4g

Fiber - 2.8g

Calcium - 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads.

1 cup equals

Protein - 1.6g

Calories - 28.8

Carbs - 6.3g

Fiber - 5.0g

Calcium - 197mg

17. Alfalfa Sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they're quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant.

1 cup equals

Protein - 1.3 g

Calories - 8

Carbs - 0.7 g

Fiber - 0.6 g

Calcium - 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish.

1 cup equals

Protein - 1.3g

Calories - 26.8

Carbs - 5.8g

Fiber - 1.8g

Calcium - 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn't high in calories is that it is made up of 95% water.

1 cup equals

Protein - 1.2g

Calories - 28.8

Carbs - 7.1g

Fiber - 2.5g

Calcium - 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather.

1 cup equals

Protein - 0.9g

Calories - 6.4

Carbs - 1.0 g

Fiber - 0.6g

Calcium - 27.7 mg

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