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When you think of protein, meat and dairy often come to mind, but did you know that many vegetables and grains are surprisingly high in this essential nutrient?
Summary
1What vegetables are high in protein?
Vegetables like lentils, chickpeas, edamame beans, broccoli and Brussel sprouts are all winners...
2Which grains contain protein?
Grains like chia seeds, rolled oats, quinoa, buckwheat and farro all perfect...
3What has more protein?
Vegetables like lentils and edamame beans, and grains like farro are the highest protein...
Protein is more than just a nutrient – it’s what helps fuels your body, driving cell repair to muscle growth and bone development. It’s a true MVP in the world of nutrition and making sure you’re getting enough each day is key to feeling your best.
For vegan or vegetarian, hitting your daily protein goal can feel like a challenge. But fear not, here’s a world of plant-based protein sources ready to step up to the plate.
From nutrient-packed leafy greens to ancient grains that have stood the test of time, these plant-powered heroes offer not only a delicious but also a sustainable way to fuel your body and boost your protein intake.
Five high-protein vegetables
It’s worth noting that the protein numbers listed here are a rough guide – they’ll likely differ between products, brands and types of vegetable, but they’ll give you a good idea of the best high protein choices.
1. Lentils
100g of raw lentils contain approximately 24g of protein1
Lentils are a plant-protein holy grail – not only are they packed with protein, but they’re high in fibre low in fat, affordable, versatile and easy to prepare.2,3
Unlike many other beans and pulses – which usually need soaking before they’re safe to eat – lentils can be cooked and ready to eat. Use them to add texture to vegetable soups and stews, combine them with spices to make curries or eat them cold in salads.
2. Chickpeas
100g of cooked chickpeas contain approximately 9g of protein4
Chickpeas are prized for their nutritional profile and are wonderful sources of fibre, iron, complex carbohydrates and potassium.5,6
As well as hummus, these legumes are used in a wide variety of Middle Eastern and Mediterranean recipes. Delicious when eaten hot or cold, chickpeas are a tasty addition to stews and curries or dry roasted in the oven to make a crunchy, protein-filled snack.
3. Edamame beans
100g of edamame beans can contain approximately 12g of protein7
These bright, fresh-tasting beans are young soybeans picked before they are fully developed. A staple in Japanese and Chinese diets, edamame beans are often served boiled or steamed.
Low in saturated fat, easy to prepare and brilliantly versatile, they can be quickly cooked by boiling or steaming, and can usually be bought fresh, frozen or in pods.8,9 Use edamame beans in salads, stir-fries, sushi or as the perfect protein-packed snack.
4. Broccoli
100g of boiled broccoli contains around 3g of protein10
This cruciferous vegetable isn’t only rich in protein with around 3g per 100g when cooked, but it also provides various vitamins (such as vitamins C, K, A and B6), minerals (like potassium and folate), plus dietary fibre.11 It’s the perfect addition to your meals for a healthy, balanced diet.
There are countless ways to cook and serve this gorgeous green veg, from stir frying and roasting, to steaming or boiling. Some even love to eat it raw.
Five high-protein grains
Grains are tiny powerhouses that can fuel your body with essential nutrients while satisfying your tastebuds and filling your tummy. Check out these five delicious, high-protein grains...
1. Chia seeds
100g of raw chia seeds contains around 17g of protein13
Don’t underestimate the nutritional power of the tiny-but-mighty chia seed.
These small seeds are loaded with protein goodness, offering around 4g of protein in just two tablespoons.13 They’re incredibly versatile, and are high in fibre, healthy fats, omega-3 fatty acids and a range of essential nutrients.14,15
Sprinkle them on top of yogurt (make it Greek for a protein double-whammy), oatmeal or smoothies, or mix them with liquid to make puddings and jams.
2. Rolled oats
100g of wholegrain, rolled oats contains around 11g of protein16
If your usual breakfast doesn’t quite fill you up all the way to lunchtime, oats are a great alternative. This whole grain has been eaten for centuries, providing slow-release carbohydrates, fibre and a range of vitamins and minerals.17
Bake oats into flapjacks, use them to make homemade bean burgers or sprinkle them over sautéed vegetables and bake in the oven for a hearty veggie crumble.
3. Quinoa
100g of cooked quinoa contains around 4g of protein18
Not only will quinoa keep you feeling satisfied, but you can also count on each 100g of cooked quinoa to provide about 4g of protein. With a nut-like flavour and firm texture, it has steadily gained popularity in recent years.
Affordable and easy to prepare, try boiling your quinoa for 15 to 20 minutes and use in place of rice or couscous.
4. Buckwheat
100g of whole grain buckwheat contains up to 11g of protein19
Buckwheat’s nutty, earthy flavour makes it a versatile addition to your meals, whether in porridge, salads or as a hearty side dish.
Containing around 11g of protein per 100g, buckwheat is also rich in fibre, and an excellent source of various essential vitamins and minerals, including magnesium, potassium, zinc and B vitamins.19
5. Farro
100g of raw, pearled farro contains approximately 12g of protein20
Farro is an ancient grain, offering an impressive protein boost with a whopping 13.5g of per 100g.20 Rich in dietary fibre, it’s great for your digestive health and will keep you feeling full.20 Plus, it offers essential nutrients like magnesium, iron and B vitamins.20
Stir it into soups, mix into a hearty salad or add it to stews for a satisfying, delicious and healthy high protein meal.
Which vegetables have more protein?
Generally, legumes provide a higher amount of protein, but vegetables like broccoli and Brussel sprouts can all help add towards your daily goals.
It’s important to note that while vegetables will contribute to your daily protein intake, they’re not complete protein sources, so they won’t contain all the essential amino acids your body needs. This is why it’s important to consume a varied diet with a range of plant-based protein sources like nuts, seeds, and grains (as well as meat alternatives like tofu, tempeh or seitan).
What grain has the highest protein?
Like vegetables, the protein content of grains can vary among different types. Plus, they’re packed with a host of fantastic vitamins, energy-boosting carbohydrates, dietary fibre, and other nutrients, making them a staple in any healthy diet.
The grains with the highest protein content include chia seeds, farro and quinoa, and by mixing grains with other high protein vegetables and ingredients, you can ensure a well-balanced nutritional approach that will keep your body happy and well.
The final say
A high protein diet doesn’t always mean it has to be focused on meat and dairy, there are lots of high protein vegetables and grains out there too. From delicious quinoa and lentils to tasty chickpeas and broccoli you can boost your protein with healthy veggies and grains.
So, why not supercharge your protein intake by adding these high protein vegetables and grains to your diet?
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. USDA, Lentils, raw [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/172420/nutrients
2. Alexander R, Khaja A, Debiec N, Fazioli A, Torrance M, Razzaque MS. Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects. Current Research in Physiology [Internet]. 2024 Jan 1 [cited 2024 Nov 29];7:100124–4. Available from: https://pubmed.ncbi.nlm.nih.gov/38501131/
3. Grdeń P, Jakubczyk A. Health benefits of legume seeds. Journal of the Science of Food and Agriculture [Internet]. 2023 Mar 29 [cited 2024 Nov 29];103(11):5213–20. Available from: https://pubmed.ncbi.nlm.nih.gov/36988580/
4. USDA, Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
5. [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/173757/nutrients
6. Rachwa-Rosiak D, Nebesny E, Grażyna Budryn. Chickpeas—Composition, Nutritional Value, Health Benefits, Application to Bread and Snacks: A Review. Critical Reviews in Food Science and Nutrition [Internet]. 2015 Jan 28 [cited 2024 Nov 29];55(8):1137–45. Available from: https://pubmed.ncbi.nlm.nih.gov/24915347/
7. Begum N, Khan QU, Liu LG, Li W, Liu D, Haq IU. Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.). Frontiers in Nutrition [Internet]. 2023 Sep 28 [cited 2024 Nov 29];10. Available from: https://pubmed.ncbi.nlm.nih.gov/37854353/
8. USDA, Edamame, frozen, prepared [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/168411/nutrients
9. Williams MM, Zhang B, Fu X, Ross J. Editorial: Everything edamame: Biology, production, nutrition, sensory and economics. Frontiers in Plant Science [Internet]. 2022 Jul 27 [cited 2024 Nov 29];13. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9363820/
10. Rizzo G, Baroni L. Soy, Soy Foods and Their Role in Vegetarian Diets. Nutrients [Internet]. 2018 Jan 5 [cited 2024 Nov 29];10(1):43–3. Available from: https://pubmed.ncbi.nlm.nih.gov/29304010/
11. USDA, Broccoli, cooked, boiled, drained, without salt [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/169967/nutrients
12. Syed RU, Moni SS, Khaled M, Weam M. A. Khojali, Jafar M, Alshammari MD, et al. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics [Internet]. 2023 Jul 7 [cited 2024 Nov 29];12(7):1157–7. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10376324/
13. USDA, Brussels sprouts, raw [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/170383/nutrients
14. USDA, Chia seeds, dry, raw [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/2710819/nutrients
15. Melo D, Machado TB, Beatriz. Chia seeds: an ancient grain trending in modern human diets. Food & Function [Internet]. 2019 Jan 1 [cited 2024 Nov 29];10(6):3068–89. Available from: https://pubmed.ncbi.nlm.nih.gov/31086922/
16. Agarwal A, Rizwana, Tripathi AD, Kumar T, Sharma KP, Patel SKS. Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds. Antioxidants [Internet]. 2023 Jul 12 [cited 2024 Nov 29];12(7):1413. Available from: https://pubmed.ncbi.nlm.nih.gov/37507952/
17. USDA, Oats, whole grain, rolled, old fashioned [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/2346396/nutrients
18. Devendra Paudel, Bandana Dhungana, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods [Internet]. 2021 Oct 26 [cited 2024 Nov 29];10(11):2591–1. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8625765/
19. USDA, Quinoa, cooked [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/168917/nutrients
20. USDA, Buckwheat, whole grain [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/2512378/nutrients
21. USDA, Farro, pearled, dry, raw [cited 2024 Nov 29]. Available from: https://fdc.nal.usda.gov/food-details/2710828/nutrients
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