These 23 Vegetables Are Surprising Sources of Protein
While they don’t contain as much as animal sources, adding them to your diet can only help your performance.
By Paul Kita
If there’s one thing that doctors and dietitians across the planet agree upon, it’s that eating more vegetables is good for you. Vegetables contain satiating fiber, disease-fighting antioxidants, and a host of important and essential vitamins and minerals that help you feel generally awesome and boost your performance.
And some vegetables contain protein, the macronutrient that can help you build and maintain muscle.
But let’s set a few things straight before heading into the list of vegetables with protein.
First, vegetables do not contain as much protein as animal sources. For comparison’s sake, 1 cup of chopped or diced chicken breast has 43 grams of protein. (Just keep this in mind as you move through the list.) While the vegetables that follow are high in protein relative to other vegetables, they aren’t high in protein relative to other animal-based sources.
Now, processed plant products like tofu, plant-based “meats,” and seiten can all carry more protein, but this list isn’t about those products. It’s about the protein you can find in straight-out-of-the ground vegetables.
And, second, for the purposes of creating a diverse group of plant-based options for you to choose from on this list, legumes are considered a vegetable. That’s also largely because legumes tend to have more protein than, say, leafy greens.
With all that out of the way, here’s a list of 23 vegetables (and legumes) that are surprising sources of protein.
→ No matter what you need to improve in your riding life, find it with Bicycling All Access!
Edamame
They’re soy beans in a pod. They’re snack-able, especially clobbered with flaky sea salt and dipped into soy sauce. And they have about 11 grams of protein per cup.
→ No matter what you’re looking to improve in your riding life, find it with Bicycling All Access!
Pinto Beans
Another legume, yes. Pinto beans have 7 grams of protein per 1/2 cup. Use them as you would any other been—mixed with rice, stirred into chili, laced into tacos.
Navy Beans
One half cup of these broad, white beans has 8 grams of protein per cup. Like all beans, they’re a strong source of fiber, too.
Peas
Yeah, peas! If you eat roughly 3/4 cup of these little green guys, you’ll consume 5 grams of protein.
Baked Potatoes
Mmmmmm, baked potatoes. One large potato has 7 grams of protein. Filling, too.
Brussels Sprouts
One cup of the cruciferous vegetables, boiled, contains 4 grams of protein—plus the same amount of fiber.
Button Mushrooms
Also known as white mushrooms, a cup of these contain 3 grams of protein. (Disclaimer: Technically, mushrooms are a fungi and not a vegetable.)
Turnip Greens
If you tire of spinach, try these fibrous greens, which have the hearty texture of kale, but a mellower flavor. One cup of cooked turnip greens has has about 5 grams of protein.
Sweet Corn
One medium cob carries about 3 grams of protein and 3 grams of fiber. Tastes like summer, too.
Oyster Mushrooms
Like white button shrooms, these fungi contain 3 grams of protein for every 1 cup, sliced. Unlike white button mushrooms, oyster mushrooms have a meaty texture and mild flavor.
Kale
Everyone’s favorite superfood delivers on the protein, too. Or, at least a bit of the nutrient. One cup of cooked kale has about 3 grams.
Artichokes
Just one cooked medium artichoke contains 3 grams of protein and a fiber payload of 7 grams.
Broccoli
One cup of chopped broccoli contains about 4 grams of protein. If you top it with cheese, that would add some more protein and bone-building calcium.
Beet Greens
A cup of these cooked greens has about 4 grams of protein, plus a healthy dose of disease-fighting antioxidants.
Paul is the Food & Nutrition Editor of Men’s Health. He’s also the author of two cookbooks: Guy Gourmet and A Man, A Pan, A Plan.
Watch Next
What Your Poop Says About You
How to Avoid Hand Numbness While Cycling
What Does It Mean to Have a Food Addiction?
Cinnamon Could Boost Memory
