Protein Duel › Protein chart › High-protein vegetables
Which vegetables have the most protein?
26 vegetables ranked from most to least protein per 100 g, with how much you get in a typical serving.
Quick facts
- 6.4 gMost protein: garlic.
- 3.4 gRunner-up: sweet corn.
- 0.7 gLeast protein: cucumber.
Good to know
Most vegetables are low in protein per 100 g because they are mostly water, but they're valued for fibre, vitamins and minerals.
Ranked by protein per 100 g
| # | Food | Protein / 100 g |
|---|---|---|
| 1 | Garlic2 cloves: 0.4 g | 6.4 g |
| 2 | Sweet corn (cooked)1 cup: 5.1 g | 3.4 g |
| 3 | Bean sprouts1 cup: 3 g | 3 g |
| 4 | Spinach (cooked)1 cup cooked: 5.4 g | 3 g |
| 5 | Artichoke (cooked)1 medium artichoke: 3.5 g | 2.9 g |
| 6 | Snow peas1 cup: 1.8 g | 2.8 g |
| 7 | Brussels sprouts (cooked)1 cup: 4 g | 2.6 g |
| 8 | Asparagus (cooked)1 cup: 4.3 g | 2.4 g |
| 9 | Broccoli (cooked)1 cup: 3.7 g | 2.4 g |
| 10 | Mushrooms (cooked)1 cup: 3.4 g | 2.2 g |
| 11 | Potato (cooked)1 medium potato: 3.4 g | 2 g |
| 12 | Sweet potato (cooked)1 medium sweet potato: 3 g | 2 g |
| 13 | Green beans (cooked)1 cup: 2.4 g | 1.9 g |
| 14 | Okra1 cup: 1.9 g | 1.9 g |
| 15 | Cauliflower (cooked)1 cup: 2.3 g | 1.8 g |
| 16 | Beetroot (cooked)1 cup: 2.3 g | 1.7 g |
| 17 | Cabbage1 cup shredded: 1.2 g | 1.3 g |
| 18 | Zucchini1 medium zucchini: 2.4 g | 1.2 g |
| 19 | Onion1 medium onion: 1.2 g | 1.1 g |
| 20 | Bell pepper1 pepper: 1.2 g | 1 g |
| 21 | Eggplant1 cup: 0.8 g | 1 g |
| 22 | Pumpkin1 cup cubed: 1.2 g | 1 g |
| 23 | Carrots1 medium carrot: 0.5 g | 0.9 g |
| 24 | Tomato1 medium tomato: 1.1 g | 0.9 g |
| 25 | Celery1 stalk: 0.3 g | 0.7 g |
| 26 | Cucumberhalf a cucumber: 0.7 g | 0.7 g |
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FAQ
Which vegetables have the most protein?
Per 100 g, the top vegetables on our chart are garlic (6.4 g), sweet corn (cooked) (3.4 g), bean sprouts (3 g).
Which vegetables have the least protein?
Cucumber has the least here, with 0.7 g per 100 g.
How many vegetables are on this list?
26, all ranked by grams of protein per 100 g, with a typical serving for each.
Know your vegetables? Two foods, one guess: higher or lower.
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