10 High-Protein Vegetables That Are Filling & Nutritious

Your body needs a steady supply of protein in order to perform functions like building muscles and producing hormones and neurotransmitters.

If you’re following a healthy diet that includes both animal and plant-based sources of protein, hitting your daily protein needs should be relatively easy. But some people on plant-based diets have a hard time putting together protein-rich meals and snacks. This is because many plant-based foods are generally low in this important nutrient.

Fortunately, there are plenty of plant foods, including some vegetables, that are surprisingly high in protein.

Here are 10 of the highest protein vegetables you can eat, plus some helpful tips on how to bump up your protein intake when you're following a plant-based diet.

When you think of high-protein foods, veggies don't usually come to mind. However, certain vegetables, especially beans, lentils, and peas—collectively known as legumes—are packed with plant-based protein. 

FYI, according to the USDA, beans, peas, and lentils are considered both a vegetable and protein. But unlike animal sources of protein, legumes are packed with nutrients that tend to be low in many American diets, like fiber and potassium.

Other veggies, like spinach and artichokes, also contain a relatively high concentration of protein and can help boost your overall protein intake.

There's a reason lentils are a favorite among dietitians and nutritionists. These little gems are packed with plant-based protein and are rich in vitamins and minerals like folate, iron, magnesium, and potassium. 

One cup1 of lentils provides 17.9 grams of protein, which is nearly 30% more protein than what's found in two large eggs2.

Like lentils, kidney beans are rich in protein. They're also an excellent source of folate, a vitamin that's especially important during pregnancy as it plays important roles in fetal development3. One cup of kidney beans covers 58%4 of your daily folate needs. 

Green peas are an underrated vegetable that deserve some room on your plate. Not only are peas rich in protein, but 1 cup covers over 20%5 of your needs for vitamins A, C, and K, plus the B vitamins folate and thiamine. 

Black beans are a good choice if you're trying to increase your protein intake. They pair well with a number of foods and can add texture and flavor to your favorite recipes while boosting the nutritional value. Black beans are especially high in magnesium6, a mineral that's crucial for stress regulation.

Just 1 cup of edamame contains more protein than 2 cups of milk8. The same serving covers over 100% of your daily folate needs and 52% of your needs for vitamin K9, a nutrient that's necessary for bone health and blood clotting. 

Even though peanuts are commonly considered a nut, they're actually a legume. Peanuts and peanut butter are high in protein and, unlike most other vegetables, they pair well with both sweet and savory ingredients. In addition to protein, peanuts are a good source11 of magnesium, folate, and vitamin E, which functions as a powerful antioxidant12 in the body. 

Spinach doesn't contain a lot of protein, but it does contain an impressive amount compared to other nonstarchy vegetables. For example, 1 cup of spinach contains 260% more protein than a cup of cooked zucchini13.

It's also an excellent source14 of a number of vitamins and minerals, including vitamin A, vitamin C, vitamin K, calcium, iron, and magnesium. 

You may have never tried fava beans, but you'll likely become a fan once you taste them. These protein-packed beans have a buttery taste and creamy texture. Plus, they're rich in15 minerals like magnesium, copper, potassium, and zinc. 

This spring vegetable is surprisingly high in protein, packing in over 4 grams per cup16. It's high in protective flavonoid antioxidants17 and is a rich source of vitamins A, C, K, and folate. 

Artichokes are known for their high fiber content, which is a nutrient that's lacking in most people's diets. One cup of artichoke hearts provides 9.69 grams of fiber18, which covers 34% of the daily value (DV) for fiber. In addition to fiber, artichokes contain plant-based protein plus vitamins C and K, folate, and minerals like magnesium and potassium.  

If you'd like to boost your plant-based protein intake, here are some of the highest protein vegetables you can eat:

It's entirely possible to meet your protein needs when following a plant-based diet, but you'll need to pay a little more attention to your meal and snack choices to ensure you're maintaining optimal protein intake. 

First, it's important to note that the current recommended dietary allowance (RDA)26 for protein, which is set at 0.8 gram per kg (g/kg) of body weight [0.36 gram of protein per pound (g/lb)], isn't what you should be aiming for when it comes to protein intake.

The RDA is the minimum amount of protein your body needs to meet amino acid requirements, prevent muscle loss, and maintain nitrogen balance. Most experts argue that the optimal protein intake for active people is closer to 1.2 to 2.0 g/kg per day26 (0.54–0.9 g/lb), which is much higher than the RDA. 

Protein researcher and professor at McMaster University Stuart Phillips, Ph.D., agrees. He believes that most people should be taking in at least 1.2 g/kg (0.54 g/lb) of protein per day. In order to meet those needs, he encourages those on plant-based diets to pay special attention to protein. "I like to try and encourage people to think about protein at all meals," Phillips tells mindbodygreen. 

When you eat protein, your body breaks it into amino acids—commonly known as the "building blocks" of proteins—then uses them to form new proteins. 

Complete proteins, like soy, fish, eggs, and whey products, are foods that contain all nine essential amino acids that your body needs in the correct ratios. Many plant-based sources of protein like beans and nuts are considered "incomplete" sources of protein because they are low in one or more of the essential amino acids.

It used to be thought that people following plant-based diets needed to "pair" protein sources with complementary amino acid profiles, like rice and beans, at meals in order to make a "complete" protein. However, protein pairing at the same meal isn't necessary27 as your body has an amino acid "pool" that contains a variety of amino acids that your body can use to build proteins, create hormones, and more. 

So, as long as you're consuming a varied diet that provides all of the amino acids your body needs on a daily basis, you're good to go! 

If you're looking for ways to bump up your protein intake on a plant-based diet, consider adding more protein-rich vegetables to your meals and snacks.

Lentils, black beans, green peas, peanuts, and spinach are just a few examples of vegetables that are high in protein. Incorporating these and other plant-based protein sources into your meals and snacks can help you hit your protein goals and feel your best.