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The high protein vegetables at the top of USDA data are legumes: a cup of prepared edamame has about 18.5 grams of protein and a cup of boiled lentils about 17.9 grams, according to USDA FoodData Central. Among vegetables that are not legumes, cooked spinach, collard greens, artichoke hearts and asparagus lead per cup, at roughly 4 to 8 grams in the same USDA data. The table below ranks 24 vegetables and legumes by protein per cup, with FDC IDs and percent Daily Value, and it labels every legume so the comparison stays fair.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Legumes such as edamame, lentils, split peas, black beans, chickpeas and lima beans top the per-cup ranking, at about 11.6 to 18.5 grams of protein in USDA data.
- The Dietary Guidelines for Americans say beans, peas and lentils may be thought of as either a vegetable or a protein food, and they count edamame in that group.
- Among vegetables that are not legumes, cooked frozen spinach leads this list at about 7.6 grams per cup in USDA data.
- Cooked greens rank higher per cup than raw greens mainly because a cup holds far more leaves once they wilt.
- The percent Daily Value here is grams compared with the FDA reference of 50 grams; labels adjust protein for quality, so a package can show a different figure.
High protein vegetables ranked by USDA protein per cup
The table uses USDA FoodData Central SR Legacy entries for cooked vegetables, converted to a 1-cup portion (one medium baked potato is shown for scale). The type column marks legumes. The percent Daily Value (%DV) compares the grams of protein with the FDA Daily Value of 50 grams for adults and children 4 and older, and the last column shows protein per 100 grams of the same USDA entry.
| Food (USDA FDC ID) | Type | Serving | Protein | % DV | Calories | Per 100 g |
|---|---|---|---|---|---|---|
| Edamame, frozen, prepared (168411) | Legume | 1 cup | 18.5 g | 37% | 188 | 11.9 g |
| Lentils, boiled (172421) | Legume | 1 cup | 17.9 g | 36% | 230 | 9.0 g |
| Split peas, boiled (172429) | Legume | 1 cup | 16.3 g | 33% | 231 | 8.3 g |
| Black beans, boiled (173735) | Legume | 1 cup | 15.2 g | 30% | 227 | 8.9 g |
| Chickpeas, boiled (173757) | Legume | 1 cup | 14.5 g | 29% | 269 | 8.9 g |
| Lima beans, immature, boiled (169135) | Legume | 1 cup | 11.6 g | 23% | 209 | 6.8 g |
| Green peas, frozen, boiled (170017) | Legume, eaten green | 1 cup | 8.2 g | 16% | 125 | 5.2 g |
| Soybean sprouts, steamed (168460) | Legume sprout | 1 cup | 8.0 g | 16% | 76 | 8.5 g |
| Spinach, frozen, boiled (169288) | Vegetable | 1 cup | 7.6 g | 15% | 65 | 4.0 g |
| Spinach, fresh, boiled (168463) | Vegetable | 1 cup | 5.3 g | 11% | 41 | 3.0 g |
| Snow peas, boiled (170011) | Legume pod | 1 cup | 5.2 g | 10% | 67 | 3.3 g |
| Collard greens, boiled (170407) | Vegetable | 1 cup chopped | 5.1 g | 10% | 63 | 2.7 g |
| Artichoke hearts, boiled (168386) | Vegetable | 1 cup | 4.9 g | 10% | 89 | 2.9 g |
| Asparagus, boiled (168390) | Vegetable | 1 cup | 4.3 g | 9% | 40 | 2.4 g |
| Potato, baked, with skin (170093) | Vegetable | 1 medium | 4.3 g | 9% | 161 | 2.5 g |
| Sweet corn, frozen, boiled (168399) | Vegetable | 1 cup | 4.2 g | 8% | 134 | 2.5 g |
| Brussels sprouts, boiled (169971) | Vegetable | 1 cup | 4.0 g | 8% | 56 | 2.5 g |
| Broccoli, boiled (169967) | Vegetable | 1 cup chopped | 3.7 g | 7% | 55 | 2.4 g |
| Beet greens, boiled (170376) | Vegetable | 1 cup | 3.7 g | 7% | 39 | 2.6 g |
| Mustard greens, boiled (169257) | Vegetable | 1 cup chopped | 3.6 g | 7% | 36 | 2.6 g |
| Kale, boiled (169238) | Vegetable | 1 cup | 3.5 g | 7% | 42 | 2.9 g |
| White mushrooms, boiled (169252) | Vegetable | 1 cup pieces | 3.4 g | 7% | 44 | 2.2 g |
| Okra, boiled (169261) | Vegetable | 1 cup slices | 3.0 g | 6% | 35 | 1.9 g |
| Cauliflower, boiled (170397) | Vegetable | 1 cup | 2.3 g | 5% | 29 | 1.8 g |
Two patterns stand out. These high-protein legumes sit in a band of their own, and the gap is large: a cup of boiled black beans has roughly four times the protein of a cup of boiled broccoli in USDA data. Among the other vegetables, the ones that cook down into a dense cup, such as spinach and collard greens, beat the ones that stay airy. Our guides to edamame, lentils, split peas, black beans, chickpeas and lima beans cover each legume in more depth.
Legumes lead the list: how the Dietary Guidelines group them
The Dietary Guidelines for Americans, 2020-2025, explain why legumes belong in a vegetable list at all. The Guidelines’ vegetable group includes a subgroup now called “beans, peas, and lentils,” formerly named legumes, which covers the dried edible seeds of legumes, also known as pulses: beans such as pinto, black, lima and kidney beans; dried peas such as chickpeas and split peas; and lentils. The Guidelines add that edamame, the soybean in the pod, counts in this subgroup even though it is eaten fresh.
Because these foods have a nutrient profile similar to both vegetables and protein foods, the Dietary Guidelines say they may be thought of as either a vegetable or a protein food. Green peas and green beans are a different case: the Guidelines group green peas with starchy vegetables and green beans with other vegetables, which is why our table labels green peas as a legume eaten green and snow peas as a legume pod. The 2025-2030 Dietary Guidelines list beans, peas, lentils, legumes, nuts, seeds and soy among the plant-sourced protein foods. Our green pea guide and guide to starchy and non-starchy vegetables explain those groupings.
Vegetables high in protein beyond legumes
If you set legumes aside, the protein in vegetables is modest per cup, but some choices give more than others in USDA data:
- Cooked spinach: about 7.6 grams per cup for frozen spinach and 5.3 grams for fresh boiled spinach in USDA data. Our spinach guide covers its other nutrients.
- Collard greens and other cooking greens: collards give about 5.1 grams per cup in USDA data, with beet greens, mustard greens and kale between 3.5 and 3.7 grams. See our guides to collards and kale.
- Artichoke hearts and asparagus: about 4.9 and 4.3 grams per cup in USDA data; our artichoke guide and asparagus guide have the full profiles.
- Sweet corn, Brussels sprouts and broccoli: about 3.7 to 4.2 grams per cup in USDA data. Our Brussels sprouts guide and broccoli guide go further.
- Mushrooms: boiled white mushrooms list about 3.4 grams per cup in USDA data; our mushroom guide compares types.
Soybean sprouts list about 8.5 grams of protein in every 100 grams, steamed, in USDA SR Legacy, but a cup is light, so the per-cup figure is about 8.0 grams. For a wider view that includes tofu, tempeh, dairy, eggs, fish and meat, see our high-protein foods guide, and for packable options our snack guide. Many of these also appear in our high-fiber foods guide.
Why cooked greens rank higher per cup
Per-cup rankings depend on how much food fits in the cup. USDA SR Legacy lists a cup of raw kale at 21 grams and a cup of boiled kale at 118 grams, while the protein per 100 grams is almost the same, about 2.9 grams in both entries. Wilted leaves pack together, so a cup of cooked greens simply holds more kale. Frozen spinach is a slightly different case: in USDA data it edges out fresh boiled spinach both per cup and per 100 grams.
That is why the table includes a per-100-gram column. Per 100 grams, the legumes still lead, at about 6.8 to 11.9 grams in USDA data. Comparing by weight is fairer when portion sizes differ; comparing by cup is closer to what lands on a plate.
How the protein Daily Value works on labels
The FDA labeling rule (21 CFR 101.9) sets a Daily Value of 50 grams of protein for adults and children 4 and older. The percent Daily Value for protein is optional on a Nutrition Facts label unless the package makes a protein claim or the food is meant for young children. When it does appear, FDA requires it to be based on the corrected amount of protein, which multiplies the grams by a protein quality score called the protein digestibility-corrected amino acid score (PDCAAS).
The %DV column in our table does not apply that correction; it simply divides USDA grams by the FDA reference of 50 grams. Read it as a rough guide to how much protein a serving holds, not as the figure a label would print. These are reference values for labels, not personal targets; a dietitian can tell you what fits your situation.
Allergy, gas and kidney notes
- Soy: FDA lists soybeans among the nine major food allergens, which covers edamame and soybean sprouts; packaged foods must declare soy on the label.
- Gas: NIDDK lists legumes, which it describes as beans, peas and lentils, and cruciferous vegetables such as broccoli, cauliflower, collard greens and kale among foods that may lead to excess gas. Our guide to gas explains the causes.
- Kidney diets: NIDDK notes that some people with chronic kidney disease may need to adjust the amount of protein in their diet and should work with a dietitian or health care professional to find the right balance. The National Kidney Foundation (NKF) also lists beans, lentils and dried peas among foods higher in potassium; our sibling guide to low potassium foods covers that side.
Frequently Asked Questions
Which vegetable has the most protein per cup?
In USDA data, legumes lead: prepared edamame has about 18.5 grams per cup and boiled lentils about 17.9 grams. Among vegetables that are not legumes, cooked frozen spinach leads at about 7.6 grams per cup in USDA data.
Are legumes vegetables?
The Dietary Guidelines for Americans place beans, peas and lentils in the vegetable group and say they may be thought of as either a vegetable or a protein food.
Does cooking change the protein in vegetables?
Mostly it changes how much fits in a cup. USDA lists about 2.9 grams per 100 grams for both raw and boiled kale, but a cup of boiled kale weighs far more.
Why does a label show a different protein %DV?
FDA bases the label figure on protein corrected for quality (PDCAAS), and it is optional unless a protein claim is made. Our table divides USDA grams by 50 grams.
Are frozen vegetables lower in protein than fresh?
Not in this USDA data: cooked frozen spinach lists about 7.6 grams per cup and fresh boiled spinach about 5.3 grams.
Which non-legume vegetables are highest in protein?
In USDA data, cooked spinach, collard greens, artichoke hearts and asparagus lead, at roughly 4 to 8 grams per cup. Snow peas, an edible pea pod, list about 5.2 grams in USDA data.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Low Potassium Foods: USDA Values per Serving, Ranked, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources, Edamame: USDA Nutrition per Cup, Protein, Calories and Benefits, Lentils Benefits: USDA Nutrition per Cup, Protein and Types of Lentils, Legumes List: What Are Legumes, With a USDA Nutrient Table.