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With several body functions attributed to it, protein is no doubt one of the most important nutrients for proper growth and development of the human body. Of the various functions fueled by it, two in particular that stand out are: (i) building and repair of muscles and (ii) restoration of body cells. It is also an important source of energy and plays a vital role in energy generation through the process of metabolism.

When we talk about protein-rich foods, we most often refer to meat, fish, and dairy products. While meat and fish are no doubt rich in protein, they are off limit for a large section of the populace. The list of protein-rich fruits and vegetables is quite lengthy, but most people seem to be unaware of it. Thus, they are left with no option, but to resort to dairy products, which are also rich in fats, to fulfill their protein requirement.

Protein-rich Vegetables List

Simply put, these are the vegetables which provide you with substantial amount of protein. While most vegetables have protein in some or other amounts, there are some which boast of exceptionally high protein content. Soybeans, for instance, have 22.23 gm of proteins per 100 gm serving, and therefore, it tops this list of vegetables that you can include in your daily diet to meet the recommended dietary intake of protein.

Vegetable Measure Proteins (gm)
Soybeans 1 cup 22.23
White beans 1 cup 19.02
Lentils 1 cup 17.86
Peas 1 cup 16.35
Navy beans 1 cup 15.83
Kidney beans 1 cup 15.35
Lima beans 1 cup 14.66
Pinto beans 1 cup 14.04
Beans 1 cup 12.17
Asparagus 1 cup 5.31
Cowpeas 1 cup 5.23
Potatoes 1 potato 5.05
Corn 1 cup 4.51
Artichokes 1 medium 4.18
Okra 1 cup 3.83
Beet greens 1 cup 3.7
Mushrooms 1 cup 3.39
Mung beans 1 cup 3.16
Mustard greens 1 cup 3.16
Beet 1 cup 2.86
Broccoli 1 cup 2.62
Sweet potatoes 1 cup 2.51
Dandelion greens 1 cup 2.1
Parsnips 1 cup 2.06
Cauliflower 1 cup 1.98
Squash (winter) 1 cup 1.82
Watermelon 1 wedge 1.77
Peppers 1 cup 1.33
Squash (summer) 1 cup 1.33
Alfalfa seeds 1 cup 1.32
Onions 1 whole 1.28
Celery 1 cup 1.25
Carrots 1 cup 1.13
Tomatoes 1 tomato 1.05
Cabbage 1 cup 1.01
Spinach 1 cup 0.86

If you happen to be a vegan, you might have to restrict yourself to fruits, vegetables, and dairy products, but you need to note that in addition to protein, meat and fish provide us required amount of amino acids. In order to derive all the necessary nutrients, you need to keep your diet as diverse as possible instead of restricting it to specific food groups.