Which vegetables are highest in protein?
11 December 2019
Looking for high-protein alternatives this veganuary? Check out our list of the highest protein vegetables, nuts and seeds...
If you’re looking for something else to supplement your high protein vegan diet, the vegetable kingdom has all sorts of options. Whether you’re looking for beans, leaves or root veg, we’ve got the protein content of each here, so you can be sure of a high protein diet even when you’re veg-only.
To make savings on your next shop, head to our Tesco, Sainsbury's, Ocado and general supermarket vouchers pages.
Veggies high in protein
| Vegetable | Protein g / 100g |
| soya beans | 11.0 |
| chickpeas | 8.0 |
| lentils | 8.0 |
| split peas | 8.0 |
| kidney beans | 7.0 |
| mung beans | 6.0 |
| baked beans | 5.0 |
| canned peas | 5.0 |
| parsley | 5.0 |
| spinach | 5.0 |
| broad beans | 4.0 |
| chips | 4.0 |
| sweetcorn | 4.0 |
| bamboo shoots | 3.0 |
| broccoli | 3.0 |
| brussell sprouts | 3.0 |
| cabbage | 3.0 |
| sweet potato | 3.0 |
| asparagus | 2.0 |
Nuts and seeds high in protein
There are even more ways to get protein in your diet! It’s not just fake meats and veg - the nut and seed kingdoms are choc-full of the good stuff, to a greater degree than most vegetables. Great for sprinkling on cereal, mixing into bakes or topping your salads and stir-fries, nuts and seeds are an essential part of a meat-free diet. Find out which have the most protein here:
| Nuts / seeds | Protein g / 100g |
| pine nuts | 24.7 |
| pumpkin seeds | 24.7 |
| peanuts | 24.0 |
| sunflower seeds | 21.2 |
| pistachio nuts | 19.0 |
| cashews | 18.0 |
| flax seeds | 17.7 |
| sesame seeds | 17.7 |
| almonds | 17.0 |
| peanuts | 17.0 |
| chia seeds | 16.5 |
| brazil nuts | 12.0 |
| walnuts | 11.0 |
| pecans | 10.6 |
| hazel nuts | 8.0 |
| macademia nuts | 8.0 |
| coconut | 6.0 |
| chestnuts | 2.0 |
Shopping
To get started on your next high protein shop for less, check out our supermarket offers page. Alternatively, head to our Ocado, Waitrose, ASDA, Sainsbury's, Tesco and Morrisons pages to save money on your next grocery shop.
High Protein Vegan Meats
If you're curious about tofu, quorn, seitan and the many other veggie and vegan meats on offer, head to our vegan meat replacement guide to find out more.
Methodology
Figures compiled from the Asia Pacific Journal of Clinical Nutrition, North American Vegetarian Society and the US Department of Agriculture.
http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data2d.html
https://navs-online.org/wp-content/uploads/2016/03/nuts_seeds_chart-sm.jpg
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
