A
Artichoke
Artichokes are among the most protein-rich vegetables available, providing about 4 grams of protein per medium artichoke. They’re also high in fiber, vitamins C and K, and antioxidants. Artichokes can be steamed, grilled, or added to salads and dips, making them a versatile addition to a high-protein diet.
B
Broccoli
Broccoli is a cruciferous vegetable known for its impressive protein content, offering around 2.5 grams of protein per cup chopped. It’s also rich in vitamins C and K, fiber, and various antioxidants. Broccoli can be enjoyed raw, steamed, roasted, or included in stir-fries, contributing both nutrition and flavor to meals.
C
Collard Greens
Collard greens provide about 5.15 grams of protein per cooked cup. These leafy greens are also high in vitamins A, C, and K, as well as calcium and fiber. Collard greens are typically cooked to soften their texture and reduce bitterness, and they make a nutritious side dish or addition to soups and stews.
D
Dandelion Greens
Dandelion greens offer approximately 1.5 grams of protein per cup chopped. While not the highest in protein, they are rich in vitamins A, C, and K, and minerals like calcium and iron. These greens can be used in salads, sautéed, or added to soups, providing a nutritional boost to your diet.
E
Edamame
Edamame, or young soybeans, are exceptionally high in protein, providing about 18.5 grams per cooked cup. They’re also a great source of fiber, iron, and calcium. Edamame can be boiled or steamed and enjoyed as a snack, or added to salads, stir-fries, and grain bowls for a substantial protein boost.
F
Fava Beans
Fava beans, also known as broad beans, contain about 13 grams of protein per cooked cup. They’re rich in fiber, iron, and B vitamins. Fava beans can be used in soups, stews, salads, or mashed into spreads, making them a hearty and nutritious vegetable option.
G
Green Peas
Green peas offer around 8 grams of protein per cooked cup. They’re also high in fiber, vitamins A, C, and K, and minerals like iron and phosphorus. Green peas are versatile and can be added to soups, stews, salads, or served as a side dish, contributing valuable protein to meals.
H
Hearts of Palm
Hearts of palm provide about 4 grams of protein per cup sliced. While not the highest in protein, they are a good source among vegetables. Hearts of palm are also low in calories and contain essential minerals like potassium and iron. They can be added to salads, stir-fries, or grilled dishes.
I
Indian Peas (Pigeon Peas)
Pigeon peas offer approximately 11 grams of protein per cooked cup. Commonly used in Indian and Caribbean cuisines, they are also rich in fiber and essential amino acids. Pigeon peas can be included in soups, stews, and rice dishes, adding both protein and flavor.
J
Jicama
Jicama contains about 1 gram of protein per cup sliced. While it’s not particularly high in protein, it adds a crunchy texture and is rich in fiber and vitamin C. Jicama can be eaten raw in salads or served with dips, contributing to overall nutrient intake.
K
Kale
Kale provides about 2.9 grams of protein per 100 grams. This leafy green is also packed with vitamins A, C, and K, as well as antioxidants and fiber. Kale can be eaten raw in salads, blended into smoothies, or cooked in soups and sautés, making it a nutritious addition to your diet.
L
Lentil Sprouts
Lentil sprouts offer around 9 grams of protein per cup. Sprouting lentils increases their nutrient availability, including protein and essential amino acids. Lentil sprouts can be added to salads, sandwiches, and stir-fries, providing a plant-based protein boost.
M
Moringa Leaves
Moringa leaves are exceptionally high in protein, containing about 9.4 grams per 100 grams. They’re also rich in vitamins A, C, and minerals like calcium and iron. Moringa leaves can be used fresh in salads, cooked in soups and curries, or dried and powdered as a supplement.
N
Nettles (Stinging Nettle)
Nettles provide about 2.4 grams of protein per cooked cup. They’re also rich in vitamins A and C, iron, and calcium. Once cooked to remove their sting, nettles can be used in soups, teas, or sautéed like spinach, adding both nutrition and a unique flavor to dishes.
O
Okra
Okra contains about 2 grams of protein per cooked cup. It’s also high in fiber, vitamins C and K, and folate. Okra can be fried, sautéed, pickled, or added to soups and stews like gumbo, contributing protein and other nutrients to meals.
P
Parsley
Parsley offers approximately 2 grams of protein per cup chopped. While often used as a garnish, parsley is nutrient-dense, providing vitamins A, C, and K, as well as iron and antioxidants. Incorporating more parsley into salads, smoothies, and dishes can enhance protein and nutrient intake.
Q
Quinoa Greens
Quinoa greens are the edible leaves of the quinoa plant and contain about 4.5 grams of protein per 100 grams. They’re also rich in vitamins A and C, calcium, and iron. Quinoa greens can be used similarly to spinach or other leafy greens in salads and cooked dishes.
R
Rapini (Broccoli Rabe)
Rapini provides about 3.3 grams of protein per cooked cup. It’s also rich in vitamins A, C, and K, and minerals like calcium and iron. With a slightly bitter taste, rapini is often sautéed with garlic and olive oil, making a flavorful and protein-rich side dish.
S
Spinach
Spinach offers about 5.3 grams of protein per cooked cup. It’s also packed with vitamins A, C, and K, iron, and calcium. Spinach can be enjoyed raw in salads, cooked in a variety of dishes, or blended into smoothies, contributing significantly to daily protein intake.
T
Turnip Greens
Turnip greens contain about 5 grams of protein per cooked cup. They’re rich in vitamins A, C, and K, as well as calcium and magnesium. Turnip greens can be sautéed, steamed, or added to soups and stews, providing both protein and essential nutrients.
U
Ulluco
Ulluco is a root vegetable native to the Andes, offering about 1.5 grams of protein per 100 grams. While not exceptionally high in protein, it contributes to overall intake and is rich in carbohydrates and vitamin C. Ulluco can be boiled, baked, or added to stews.
V
Vegetable Pea Shoots
Pea shoots provide about 2 grams of protein per cup. They’re the young leaves and stems of the pea plant, rich in vitamins A, C, and folic acid. Pea shoots can be used in salads, stir-fries, and soups, adding a fresh flavor and protein to dishes.
W
Watercress
Watercress offers around 0.8 grams of protein per cup, which may seem low, but it’s significant given its low calorie content. It’s also rich in vitamins A, C, and K, and minerals like calcium and iron. Watercress can be used in salads, sandwiches, and soups, enhancing both nutrition and taste.
X
Xà Lách Xoong (Vietnamese Watercress)
Xà lách xoong is the Vietnamese term for watercress, which, as mentioned, contains protein and numerous nutrients. While vegetables starting with “X” are rare, watercress is used extensively in Vietnamese cuisine and contributes to protein intake.
Y
Yardlong Beans
Yardlong beans contain about 3 grams of protein per cooked cup. They’re also a good source of vitamins A and C, and fiber. Common in Asian cuisines, yardlong beans can be stir-fried, steamed, or added to curries, enhancing the protein content of meals.
Z
Zucchini
Zucchini provides about 1.5 grams of protein per medium fruit. While not high in protein, it contributes to overall intake and is low in calories. Zucchini can be grilled, sautéed, spiralized into noodles, or baked into breads and muffins, making it a versatile vegetable in various dishes.