Protein Rich Vegetables

Welcome to the list of the top 100 vegetables highest in protein content. Where the amount of protein ranges from 13.10 g to 3.28 g per 100g. The top vegetable is Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt with the highest protein content, which in 100g contains 13.10 g of protein.

The total recommended daily allowance or RDA for protein is 50 g. For the 100g serving of Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt, which contains 13.10 g of protein, the corresponding RDA protein percentage is 23 %, which is the highest item from the list of vegetables high in protein.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt has a nutritional value score of 17.00 out of 100.Comparing the protein content and the nutritional density in 100g for Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt; We class this as a high protein content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of vegetables.

Other important and protein related nutrients are Energy, Total Fat and Carbohydrate. For this 100g serving for Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt, which is the top of the vegetables list for protein content in your diet, the amount of Energy is 125.00 kcal (6% RDA), the amount of Total Fat is 7.10 g (11% RDA) and the amount of Carbohydrate is 9.40 g (7% RDA). The nutritional content and facts for 100g, which includes Energy, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the protein content in Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt from the list of vegetables.

Top Twenty List - Highest protein Content per 100g

Below is a basic list for protein in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 13.10g (23%RDA)
2. Soybeans, mature seeds, sprouted, cooked, stir-fried 13.10g (23%RDA)
3. Soybeans, mature seeds, sprouted, raw 13.09g (23%RDA)
4. Soybeans, green, raw 12.95g (23%RDA)
5. Soybeans, green, cooked, boiled, drained, without salt 12.35g (22%RDA)
6. Soybeans, green, cooked, boiled, drained, with salt 12.35g (22%RDA)
7. Winged bean tuber, raw 11.60g (21%RDA)
8. Drumstick leaves, raw 9.40g (17%RDA)
9. Lentils, sprouted, raw 8.96g (16%RDA)
10. Peas, mature seeds, sprouted, raw 8.80g (16%RDA)
11. Lentils, sprouted, cooked, stir-fried, with salt 8.80g (16%RDA)
12. Lentils, sprouted, cooked, stir-fried, without salt 8.80g (16%RDA)
13. Soybeans, mature seeds, sprouted, cooked, steamed, with salt 8.47g (15%RDA)
14. Soybeans, mature seeds, sprouted, cooked, steamed 8.47g (15%RDA)
15. Beans, fava, in pod, raw 7.92g (14%RDA)
16. Spinach souffle 7.89g (14%RDA)
17. Pigeonpeas, immature seeds, raw 7.20g (13%RDA)
18. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt 7.07g (13%RDA)
19. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt 7.07g (13%RDA)
20. Peas, mature seeds, sprouted, cooked, boiled, drained, without salt 7.05g (13%RDA)

Highest Amount of protein per Serving

Please remember that the above gives an accurate value in 100g for high protein foods in your diet. You should also take into account portion sizes when you are considering the protein nutritional content.

The food with the highest protein content per typical serving is Soybeans, green, raw which contains 33.15 g in 1.000 cup (or 256.00 g). The percentage of the recommended daily value for this serving is 59 %. For this serving the Energy content is 376.32 kcal (19% RDA), the Total Fat content is 17.41 g (27% RDA) and the Carbohydrate content is 28.29 g (22% RDA).

Grams of protein in vegetables (per 100g)

The list below gives the total protein content in the top 100 items from the general description 'vegetables' each of which show the protein amount as well as Energy, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The recommended daily allowance for protein is 56g for an average male. This is the RDA used for all nutrition in the listed data. For a typical woman it is 46g. These values are based on 0.8 grams of protein per kilogram of body weight. It is also recommended that at least 10% of your calories should be from protein with an upper limit of 35% of your calories from protein.

The level of protein can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 41 items. The highest amount of protein from the 41 raw items is in Soybeans, mature seeds, sprouted, raw where the content is 13.09 g per 100g. The number of food items which are cooked are 46 items. The highest amount of protein from the 46 cooked items is in Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt where the amount is 13.10 g per 100g. Comparing raw and cooked vegetables shows that cooking can change the levels of protein by 0.0099999999999998 g in a 100g serving.

Nutritional Information Summary