High protein vegetables
Per serving, the vegetables and legumes highest in protein are firm tofu, edamame, tempeh, lentils and white beans. 1/2 cup of calcium-set firm tofu (22 g, 44% DV) tops the list. The Daily Value is 50 g.
Ranked per serving
Protein in one everyday serving, with its share of the Daily Value and the calories it comes with.
| Food and serving | Protein | % DV | Calories |
|---|---|---|---|
| Firm tofu1/2 cup of calcium-set firm tofu (126 g) | 22 g | 44% | 181 |
| Edamame1 cup of shelled edamame (155 g) | 18 g | 37% | 188 |
| Tempeh1/2 cup of tempeh (83 g) | 17 g | 34% | 159 |
| Lentils1/2 cup of cooked lentils (99 g) | 8.9 g | 18% | 115 |
| White beans1/2 cup of cooked white beans (89.5 g) | 8.7 g | 17% | 124 |
| Kidney beans1/2 cup of cooked kidney beans (88.5 g) | 7.7 g | 15% | 112 |
| Black beans1/2 cup of cooked black beans (86 g) | 7.6 g | 15% | 114 |
| Chickpeas1/2 cup of cooked chickpeas (82 g) | 7.3 g | 15% | 134 |
| Fortified soy milk1 cup of fortified soy milk (243 g) | 6.3 g | 13% | 104 |
| White potato1 medium baked potato (173 g) | 4.3 g | 9% | 161 |
| Green peas1/2 cup of cooked green peas (80 g) | 4.1 g | 8% | 62 |
| Cooked spinach1/2 cup of cooked spinach (90 g) | 2.7 g | 5% | 21 |
| Bok choy1 cup of cooked bok choy (170 g) | 2.7 g | 5% | 20 |
| Collard greens1/2 cup of cooked collard greens (95 g) | 2.6 g | 5% | 31 |
| Broccoli1 cup of chopped broccoli (91 g) | 2.6 g | 5% | 31 |
Source: USDA FoodData Central (SR Legacy), with USDA serving weights. Daily Values are the FDA label values for adults.
Most per calorie
Protein per 100 calories, for when you want the nutrient without many calories.
- 13 g Bok choy
- 13 g Cooked spinach
- 12 g Firm tofu
- 11 g Tempeh
- 9.8 g Edamame
Questions
Which vegetable has the most protein per serving?
Of the everyday vegetables and legumes on this list, firm tofu: 1/2 cup of calcium-set firm tofu (22 g, 44% DV). Next are edamame (37% DV) and tempeh (34% DV).
How much protein do you need a day?
The Daily Value on US food labels is 50 g of protein for adults. Your own need depends on your age, sex and whether you are pregnant.
How do you get enough protein in a day?
1/2 cup of calcium-set firm tofu, 1 cup of shelled edamame and 1/2 cup of tempeh together give 115% of the Daily Value.
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