The best high protein vegetables for weight loss

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Can eating more vegetables help you lose weight? Absolutely! But some types are better for weight loss than others.

Your go-to vegetables should be the kinds that provide the most protein, nutrients, and fiber for the fewest calories. However, keep in mind that vegetables don’t provide much protein compared to meat, eggs, and other protein foods.

In this guide, we’ll share which high protein vegetables to prioritize, along with delicious recipes that feature them.

The image below shows the protein as a percentage of calories for different vegetables.The higher the number, the more protein the food provides per calorie.

Key takeaways

Choose vegetables with a high protein percentage. Eat vegetables that provide the most protein per calorie, especially if you want to lose weight. Learn more 

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Eat mostly non-starchy vegetables. Non-starchy vegetables are low in carbs. Many have high protein percentages, including spinach, asparagus, and mushrooms, among others. Learn more 

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Eat fewer starchy vegetables. Starchy vegetables are high in carbs and don’t provide much protein per calorie. This category includes carrots, beets, potatoes, and more. Learn more 

 

More high protein guides

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Alternatively, watch a summary of this guide where we discuss three best tips for choosing the BEST high protein vegetables for healthy weight loss.

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Selecting high protein vegetables

Eating high protein foods can help you feel full, lose weight, and prevent muscle loss.¹

Yet, when you hear the term “high protein foods,” vegetables may not be the first thing that comes to mind.

Indeed, vegetables don’t provide a lot of protein compared to meat, eggs, beans, and some other foods. For instance, a 3.5-ounce (100-gram) serving of steak has about 25 to 30 grams of protein. Two large eggs (about 3.5 ounces) provide 13 grams of protein. By contrast, a 3.5-ounce serving of kale has only 3 grams of protein.

However, many vegetables have high protein percentages. This means that they provide a lot of protein per calorie.

A food’s protein percentage tells you how much of its calories, excluding fiber, come from protein.²

Vegetables with high protein percentages are low in both calories and net carbs. Many are high in fiber, which can help you feel full.³

Low carb vegetables are often the highest-protein vegetables. Why? Because most of the non-protein calories in vegetables typically come from carbs. Therefore, low carb vegetables usually contain more protein per calorie than higher carb vegetables.

So eat as much as you want of the vegetables with higher protein percentages. Yes, they’re unlimited, and we encourage you to consume a wide variety of them!

However, don’t prepare a giant green salad, roast a head of cauliflower, or cook a big pot of green beans and call it dinner. Vegetables have so much fiber and water that you’ll get full long before you meet your protein needs. They’re also low in at least one of the essential amino acids (the building blocks of protein) that your body requires to stay healthy.⁴

So make sure to eat plenty of foods from our meat, dairy, and plant-based protein guides, in addition to vegetables.

How much protein do you need? To optimize satiety and healthy weight loss, we recommend aiming to eat at least 100 grams of protein per day if you’re a woman and 140 grams if you’re a man of average height and build. Eat more if you’re a man taller than 6 feet (183 cm) or a woman taller than 5 feet 6 inches (168 cm) or if you’re very physically active. Eat less if you’re shorter or have a petite frame.

In this guide, we provide both the protein percentages and gram amounts per serving for vegetables.⁵ These are based on average values. The protein percentages and gram amounts can vary slightly depending on growing conditions, type of plant, and preparation.

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Non-starchy vegetables
(mostly above-ground)

Aside from a few exceptions, most non-starchy vegetables have higher protein percentages and grow above the ground.⁶

These vegetables usually provide more protein per calorie than starchy vegetables that grow below the ground. Therefore, their protein percentages are relatively high. But remember, these vegetables don’t provide much protein compared to meat, fish, eggs, tofu, and similar foods.

Among the highest-protein vegetables are spinach and other greens, asparagus, and mushrooms.

But if you prefer zucchini, cabbage, cauliflower, or other vegetables, you can still enjoy those favorites. You don’t need to stick with the top five on the list. In short, what are the best non-starchy vegetables to eat? The ones you like the most.

Besides protein, vegetables contain vitamin C, vitamin A (from beta-carotene), potassium, and other vitamins and minerals, depending on the type.⁷

Below are the protein percentages and gram amounts of protein, fiber, and net carbs per 3.5-ounce (100-gram) serving of vegetables.

• Spinach
  Protein percentage: 57%
  3 grams of protein, 2.4 grams of fiber, and 1.4 grams of net carbs per serving
  One serving is approximately 1/2 cup of cooked spinach (or 3 cups of raw spinach).
• Bok choy
  Protein percentage: 56%
  1.5 grams of protein, 1 gram of fiber, and 0.8 grams of net carbs per serving
  One serving is approximately 1/2 cup of cooked bok choy (or 1 1/3 cups of chopped, raw bok choy).
• Asparagus
  Protein percentage: 53%
  2.4 grams of protein, 2 grams of fiber, and 2 grams of net carbs per serving
  One serving is approximately 3/4 cup of cooked asparagus.
• Mushrooms
  Protein percentage: 52%
  3 grams of protein, 1 gram of fiber, and 2 grams of net carbs per serving
  One serving is approximately 1 cup of sliced, cooked mushrooms (or 1 1/2 cups of sliced, raw mushrooms).
• Collard greens
  Protein percentage: 45%
  2.7 grams of protein, 4 grams of fiber, and 1.7 grams of net carbs per serving
  One serving is approximately 1/2 cup of cooked collard greens (or 3 cups of chopped, raw collard greens).
• Kale
  Protein percentage: 43%
  3 grams of protein, 2 grams of fiber, and 3 grams of net carbs per serving
  One serving is approximately 1 cup of cooked kale (or 2 cups of raw kale).
• Arugula
  Protein percentage: 42%
  2.6 grams of protein,1.5 grams of fiber, and 2 grams of net carbs per serving
  One serving is approximately 5 cups of raw arugula.
• Turnip greens
  Protein percentage: 40%
  1 gram of protein, 3.5 grams of fiber, and 1 gram of net carbs per serving
  One serving is approximately 2/3 cup of cooked turnip greens (or 2 cups of chopped, raw turnip greens).
• Romaine lettuce
  Protein percentage: 40%
  1.2 grams of protein, 2 grams of fiber, and 1 gram of net carbs per serving
  One serving is approximately 2 cups of shredded lettuce.
• Cabbage
  Protein percentage: 38%
  1.8 grams of protein, 2.8 grams of fiber, and 3 grams of net carbs per serving
  One serving is approximately 2/3 cup of cooked cabbage (or 1 1/2 cups of shredded, raw cabbage).
• Brussels sprouts
  Protein percentage: 38%
  3.4 grams of protein, 4 grams of fiber, and 5 grams of net carbs per serving
  One serving is approximately 1 cup of cooked Brussels sprouts.
• Broccoli
  Protein percentage: 36%
  2.8 grams of protein, 2.6 grams of fiber, and 4 grams of net carbs per serving
  One serving is approximately 1 cup of chopped broccoli (cooked or raw).
• Cauliflower
  Protein percentage: 36%
  2 grams of protein, 2 grams of fiber, and 3 grams of net carbs per serving
  One serving is approximately 1 cup of chopped cauliflower (cooked or raw).
• Snap peas and snow peas⁸ Protein percentage: 34%
  2.8 grams of protein, 2.5 grams of fiber, and 5 grams of net carbs per serving
  One serving is approximately 2/3 cup of cooked snap peas or snow peas.
• Green beans
  Protein percentage: 31%
  1.8 grams of protein, 3 grams of fiber, and 4 grams of net carbs per serving
  One serving is approximately 1 cup of cooked green beans.
• Artichoke
  Protein percentage: 30%
  3 grams of protein, 6 grams of fiber, and 6 grams of net carbs per serving
  One serving is approximately 1 medium cooked artichoke.
• Zucchini
  Protein percentage: 30%
  1.2 grams of protein, 1 gram of fiber, and 2 grams of net carbs per serving
  One serving is approximately 1/2 cup of sliced, cooked zucchini (or 1 cup of sliced, raw zucchini).
• Celery
  Protein percentage: 28%
  0.7 grams of protein, 1.5 grams of fiber, and 1.5 grams of net carbs per serving
  One serving is approximately 1 cup of chopped, raw celery.
• Iceberg lettuce
  Protein percentage: 28%
  0.9 grams of protein, 1 gram of fiber, and 2 grams of net carbs per serving
  One serving is approximately 1 1/3 cups of shredded lettuce.
• Rhubarb
  Protein percentage: 23%
  0.9 grams of protein, 1.8 grams of fiber, and 2.7 grams of net carbs per serving
  One serving is approximately 1 cup of cooked rhubarb.
• Radishes
  Protein percentage: 23%
  0.7 grams of protein, 1.6 grams of fiber, and 2 grams of net carbs per serving
  One serving is approximately 1 cup of chopped, raw radishes.
• Tomato
  Protein percentage: 23%
  0.9 grams of protein, 1 gram of fiber, and 2.7 grams of net carbs per serving
  One serving is approximately 1/2 cup of chopped raw tomatoes (or 6 cherry tomatoes).
• Eggplant
  Protein percentage: 22%
  1 gram of protein, 3 grams of fiber, and 3 grams of net carbs per serving
  One serving is approximately 1 cup of chopped, cooked eggplant.
• Green bell pepper
  Protein percentage: 20%
  0.9 grams of protein, 2 grams of fiber, and 3 grams of net carbs per serving
  One serving is approximately 2/3 cup of chopped raw or cooked bell pepper.
• Turnip
  Protein percentage: 19%
  0.7 grams of protein, 2 grams of fiber, and 3 grams of net carbs per serving
  One serving is approximately 1/2 cup of mashed, cooked turnips.
• Cucumber
  Protein percentage: 18%
  0.7 grams of protein, 0.5 grams of fiber, and 3.1 grams of net carbs per serving
  One serving is approximately 1 cup of sliced, raw cucumber.
• Red bell pepper
  Protein percentage: 17%
  1 gram of protein, 2 grams of fiber, and 4 grams of net carbs per serving
  One serving is approximately 2/3 cup of chopped raw or cooked bell pepper.
• Yellow bell pepper
  Protein percentage: 15%
  1 gram of protein, 1 gram of fiber, and 5 grams of net carbs per serving
  One serving is approximately 2/3 cup of chopped raw or cooked bell pepper.

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Starchy vegetables
(mostly below-ground)

Starchy vegetables, including root vegetables like carrots and beets, mainly grow below ground and have lower protein percentages. Winter squash belongs in this category even though it grows above ground.

These vegetables are low in fat and contain many of the same vitamins and minerals found in non-starchy vegetables. Some are also relatively high in fiber, such as carrots and sweet potatoes. However, their protein percentages are generally lower than non-starchy vegetables because they are higher in carbs.

If you want to lose weight or control your blood sugar, you’re best off eating only small amounts of starchy vegetables and sticking mainly with non-starchy types as part of a low carb diet.⁹

Below are the protein percentages and gram amounts of protein, fiber, and net carbs per 3.5-ounce (100-gram) serving of vegetables.

• Beets (beetroot)
  Protein percentage: 17%
  1.7 grams of protein, 2 grams of fiber, and 8 grams of net carbs per serving
  One serving is approximately 2 medium cooked beets or 1 cup of chopped, cooked beets.
• Rutabaga
  Protein percentage: 14%
  0.9 grams of protein, 1.8 grams of fiber, and 6 grams of net carbs per serving
  One serving is approximately 1/2 cup of mashed, cooked rutabaga.
• Winter squash
  Protein percentage: 13% (average)
  1 gram of protein, 3 grams of fiber, and 6 grams of net carbs per serving¹⁰ One serving is approximately 1/2 cup of chopped, cooked squash.
• Carrot
  Protein percentage: 12%
  1 gram of protein, 2.8 grams of fiber, and 7 grams of net carbs per serving
  One serving is approximately 2/3 cup of sliced, cooked carrots (or 1 cup of grated raw carrots).
• Onion
  Protein percentage: 11%
  1 gram of protein, 1.5 grams of fiber, and 8 grams of net carbs per serving
  One serving is approximately 1/2 cup of chopped, cooked onion (or 2/3 cup of chopped raw onion).
• Sweet potato
  Protein percentage: 10%
  2 grams of protein, 3.5 grams of fiber, and 17 grams of net carbs per serving
  One serving is approximately 1/2 cup of mashed, cooked sweet potatoes.
• White potato
  Protein percentage: 10%
  2 grams of protein, 2 grams of fiber, and 19 grams of net carbs per serving
  One serving is approximately half of a medium potato, 2/3 cup of diced potatoes, or 1/2 cup of mashed potatoes.
• Parsnip
  Protein percentage: 9%
  1.3 grams of protein, 4 grams of fiber, and 13 grams of net carbs per serving
  One serving is approximately 2/3 cup of sliced, cooked parsnips.