Nutrient list · USDA values per 100 g

High Protein Vegetables

Quick answer

Sun-Dried Tomatoes comes first with 14.1 g per 100 g. 77 foods in the CalorTracker database qualify, ranked highest first.

Vegetables are a modest source of protein, so this list ranks them against each other rather than against meat or beans: 77 vegetables, highest protein per 100 g first. Sun-Dried Tomatoes leads at 14.1 g per 100 g, and the table ends at Dill Pickles with 0.5 g per 100 g.

A raw and a cooked row of the same vegetable are separate entries, because cooking adds or removes water and so changes the amount per 100 g. For protein across every food group, the foods high in protein list is the wider view.

High Protein Vegetables: 77 of 77 qualifying foods, ranked by protein per 100 g
Food	Protein per 100 g	Calories per 100 g
1.Sun-Dried Tomatoes	14.1 g	258 kcal
2.Garlic	6.36 g	149 kcal
3.Green Peas (Raw)	5.42 g	81 kcal
4.Green Peas (Cooked)	5.36 g	84 kcal
5.Frozen Peas	5.22 g	77 kcal
6.Sweet Corn (Cooked)	3.41 g	96 kcal
7.Brussels Sprouts	3.38 g	43 kcal
8.Sweet Corn (Raw)	3.27 g	86 kcal
9.Mushrooms (Raw)	3.09 g	22 kcal
10.Hash Browns	3 g	265 kcal
11.Spinach (Cooked)	2.97 g	23 kcal
12.Kale (Cooked)	2.94 g	36 kcal
13.Kale	2.92 g	35 kcal
14.Artichoke	2.89 g	53 kcal
15.Spinach	2.86 g	23 kcal
16.Broccoli	2.82 g	34 kcal
17.Snow Peas	2.8 g	42 kcal
18.Collard Greens	2.71 g	33 kcal
19.Arugula	2.58 g	25 kcal
20.Brussels Sprouts (Cooked)	2.55 g	36 kcal
21.Baked Potato	2.5 g	93 kcal
22.Asparagus (Cooked)	2.4 g	22 kcal
23.Broccoli (Cooked)	2.38 g	35 kcal
24.Canned Corn	2.29 g	67 kcal
25.Asparagus	2.2 g	20 kcal
26.Mushrooms (Cooked)	2.17 g	28 kcal
27.Portobello Mushrooms	2.11 g	22 kcal
28.Potato	2.05 g	77 kcal
29.Baked Sweet Potato	2.01 g	90 kcal
30.French Fries	1.93 g	198 kcal
31.Okra	1.93 g	33 kcal
32.Cauliflower	1.92 g	25 kcal
33.Green Beans (Cooked)	1.89 g	35 kcal
34.Mashed Potatoes	1.86 g	113 kcal
35.Cauliflower (Cooked)	1.84 g	23 kcal
36.Green Beans	1.83 g	31 kcal
37.Green Onions	1.83 g	32 kcal
38.Ginger Root	1.82 g	80 kcal
39.Swiss Chard	1.8 g	19 kcal
40.Boiled Potato	1.71 g	86 kcal
41.Beets (Raw)	1.61 g	43 kcal
42.Sweet Potato	1.57 g	86 kcal
43.Shiitake Mushrooms	1.56 g	56 kcal
44.Bok Choy	1.5 g	13 kcal
45.Leeks	1.5 g	61 kcal
46.Red Cabbage	1.43 g	31 kcal
47.Lettuce	1.36 g	15 kcal
48.Cabbage	1.28 g	25 kcal
49.Fennel	1.24 g	31 kcal
50.Romaine Lettuce	1.23 g	17 kcal
51.Zucchini	1.21 g	17 kcal
52.Napa Cabbage	1.2 g	16 kcal
53.Parsnips	1.2 g	75 kcal
54.Acorn Squash	1.12 g	56 kcal
55.Canned Pumpkin	1.1 g	34 kcal
56.Onion	1.1 g	40 kcal
57.Yellow Squash	1.01 g	19 kcal
58.Butternut Squash (Raw)	1 g	45 kcal
59.Pumpkin	1 g	26 kcal
60.Bell Pepper	0.99 g	26 kcal
61.Eggplant	0.98 g	25 kcal
62.Carrot	0.93 g	41 kcal
63.Jalapeno Pepper	0.91 g	29 kcal
64.Sauerkraut	0.91 g	19 kcal
65.Butternut Squash (Baked)	0.9 g	40 kcal
66.Iceberg Lettuce	0.9 g	14 kcal
67.Turnips	0.9 g	28 kcal
68.Tomato	0.88 g	18 kcal
69.Black Olives (Canned)	0.84 g	116 kcal
70.Canned Tomatoes	0.79 g	16 kcal
71.Carrots (Cooked)	0.76 g	35 kcal
72.Jicama	0.72 g	38 kcal
73.Celery	0.69 g	14 kcal
74.Radish	0.68 g	16 kcal
75.Cucumber	0.65 g	15 kcal
76.Spaghetti Squash	0.64 g	31 kcal
77.Dill Pickles	0.5 g	12 kcal

How this list is calculated

Foods are ranked by protein per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.

This list draws on the vegetables in the CalorTracker food database (77 foods). Every food with a measured value above zero qualifies. A food USDA has no measurement for is left out, never counted as zero.

77 foods qualify, and the table shows all of them.

Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.

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This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.

Source: USDA FoodData Central, retrieved October 22, 2026. How we calculate.