Which vegetables have the most protein?
The food highest in protein per 100 g is Seaweed, spirulina, dried at 57.5 g, followed by Parsley, freeze-dried (31.3 g) and Yeast extract spread (23.9 g). Values are per 100 g of food.
| # | Food | Category | Protein per 100 g (g) | kcal / 100 g | Fiber (g / 100 g) |
|---|---|---|---|---|---|
| 1 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 57.5 | 290 | 3.6 |
| 2 | Parsley, freeze-dried | Vegetables and Vegetable Products | 31.3 | 271 | 32.7 |
| 3 | Yeast extract spread | Vegetables and Vegetable Products | 23.9 | 185 | 6.5 |
| 4 | Chives, freeze-dried | Vegetables and Vegetable Products | 21.2 | 311 | 26.2 |
| 5 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 17.9 | 314 | 21.3 |
| 6 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 15.3 | 259 | 36.7 |
| 7 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 15.2 | 321 | 10.4 |
| 8 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 14.1 | 258 | 12.3 |
| 9 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 13.1 | 125 | 0.8 |
| 10 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 13.1 | 125 | 0.8 |
| 11 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 13.1 | 122 | 1.1 |
| 12 | Soybeans, green, raw | Vegetables and Vegetable Products | 12.9 | 147 | 4.2 |
| 13 | Tomato powder | Vegetables and Vegetable Products | 12.9 | 302 | 16.5 |
| 14 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 12.3 | 345 | 26.8 |
| 15 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.3 | 141 | 4.2 |
| 16 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 12.3 | 141 | 4.2 |
| 17 | Shallots, freeze-dried | Vegetables and Vegetable Products | 12.3 | 348 | 15.7 |
| 18 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 11.9 | 121 | 5.2 |
| 19 | Peppers, ancho, dried | Vegetables and Vegetable Products | 11.9 | 281 | 21.6 |
| 20 | Winged bean tuber, raw | Vegetables and Vegetable Products | 11.6 | 148 | — |
| 21 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 11.2 | 109 | 4.8 |
| 22 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 10.9 | 357 | 6.6 |
| 23 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 10.6 | 324 | 28.7 |
| 24 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 9.8 | 170 | 5.7 |
| 25 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 9.6 | 296 | 11.5 |
| 26 | Drumstick leaves, raw | Vegetables and Vegetable Products | 9.4 | 64 | 2.0 |
| 27 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 9.3 | 162 | 5.4 |
| 28 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 9.3 | 162 | 5.4 |
| 29 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 9.3 | 284 | 70.1 |
| 30 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 9.0 | 139 | 5.0 |
| 31 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 9.0 | 106 | — |
| 32 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 8.9 | 349 | 9.2 |
| 33 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 8.9 | 314 | 4.1 |
| 34 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 8.8 | 101 | — |
| 35 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 8.8 | 101 | — |
| 36 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 8.8 | 124 | — |
| 37 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 8.6 | 258 | 9.8 |
| 38 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 8.5 | 132 | 6.4 |
| 39 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 8.5 | 131 | 6.4 |
| 40 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 8.5 | 81 | 0.8 |
| 41 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 8.5 | 81 | 0.8 |
| 42 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 8.3 | 354 | 6.6 |
| 43 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 8.2 | 372 | 7.1 |
| 44 | Carrot, dehydrated | Vegetables and Vegetable Products | 8.1 | 341 | 23.6 |
| 45 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 7.9 | 88 | 7.5 |
| 46 | Radishes, oriental, dried | Vegetables and Vegetable Products | 7.9 | 271 | 23.9 |
| 47 | Spinach souffle | Vegetables and Vegetable Products | 7.9 | 172 | 0.7 |
| 48 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 7.8 | 358 | 8.6 |
| 49 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 7.6 | 132 | 6.0 |
| 50 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 7.2 | 136 | 5.1 |
Method
- Values are per 100 g of food, as reported in USDA FoodData Central.
- Source: SR Legacy (April 2018 release) and Foundation Foods (April 2026 release), deduplicated.
- The table lists the top 50 foods, sorted by the ranking value.
This list ranks foods by protein per 100 g, so the entries near the top are the most concentrated sources of protein by weight within vegetables.
Values are per 100 g of food. A high rank means high protein density, not that a food is the only or best choice overall.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. SR Legacy (April 2018).
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Foundation Foods (April 2026).