We’ve analysed data from the UK Government’s Composition of Foods Integrated Dataset (July 2020) to select ten vegetables which contain high levels of protein. The Government recommends women eat 45g of protein a day and men eat 55.5g, although this varies according to age.
In the list of high protein vegetables below, we’ve stated the proportion (%) of protein in each vegetable, as well as the total amount of protein based on an 80g serving. An 80g serving is the rough guideline of one serving of fruit or vegetables, according to the World Health Organisation.
1. Peas
Protein content = 6.9%
Raw peas contain 6.9% protein. If you eat an 80g portion of peas you will be consuming around 5.5g of protein. Peas boiled in unsalted water contain slightly less protein, at 6.7%.
2. Broccoli
Protein content = 4.3%
Broccoli contains 4.3% protein. If you eat a 80g serving of broccoli you will consume around 3.4g of protein. Steamed broccoli contains slightly less protein, at 4.1%. Broccoli boiled in unsalted water contains 3.3% protein.
3. Purple sprouting broccoli
Protein content = 3.9%
Purple sprouting broccoli contains 3.9% protein. If you eat a 80g serving of purple sprouting broccoli you will consume around 3g of protein. If you boil in unsalted water, the protein content reduces to 2.1%.
4. Mange tout
Protein = 3.6%
Raw mange tout contains 3.6% protein. If you eat a 80g serving of mange tout you will consume around 2.9g of protein. Mange tout boiled in unsalted water contains 3.3% protein.
5. Rocket
Protein = 3.6%
Rocket contains 3.6% protein. If you eat a 80g serving of rocket you will consume around 2.9g of protein.
6. Asparagus
Protein = 3.5%
Grilled asparagus contains 3.5% protein. If you eat a 80g serving of grilled asparagus you will consume around 2.8g of protein. Raw and steamed asparagus contains 2.9% protein.
7. Curly kale
Protein = 3.4%
Raw curly kale contains 3.4% protein. If you eat a 80g serving of curly kale you will consume around 2.7g of protein. Boiled curly kale contains 2.7% protein.
8. Spring greens
Protein = 3%
Raw spring greens contains 3% protein. If you eat a 80g serving of spring greens you will consume around 2.4g of protein. Spring greens boiled in unsalted water contain 1.9% protein.
9. Green chilli peppers
Protein = 2.9%
Raw green chilli peppers contains 2.9% protein. If you eat a 80g serving of green peppers you will consume around 2.3g of protein.
10. Cauliflower
Protein = 2.5%
Raw cauliflower contains 2.5% protein. If you eat a 80g serving of cauliflower you will consume around 2g of protein. Cauliflower boiled in unsalted water contains 1.9% protein.