List of High Protein Foods - Vegetables - Build Muscle and Burn Fat

List of High Protein Foods - Vegetables and Vegetable Products

List of High Protein Foods for vegetable and vegetable products as classified by the US FDA.

Protein is essential for your body to build, repair, and maintaining muscle. Therefore, protein provides many benefits for people who wish to increase their lean muscle mass or burn fat.

The United States Food and Drug Administration (FDA) classifies a food as "High Protein" if it contains greater than 10 grams of protein per serving.

Therefore, the following high protein foods from the vegetable and vegetable products category each contain greater than 10 grams of protein per serving. Additionally, each food in this high protein foods list meets two additional criterea:

The food derives greater than 20% of its calories from protein, and
The calories from fat are less than 25% of total calories.

The nutritional information comes from the USDA National Nutrient Database for Standard Reference, Release 19.

Additionally, the FDA classifies a food as "low fat" if there are less than 3 grams of fat per serving. In the chart of high protein foods below, we denote "low fat" foods below by an asterisk (*).

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Beans, lima, immature seeds, canned, regular pack, solids and liquids
1 can	322	18.5	24%	1.3	4%	*
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt
1 package	460	26.4	25%	1.4	3%	*

4 oz	184	10.6	25%	0.5	3%	*
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt
1 package	460	26.4	25%	1.4	3%	*

4 oz	184	10.6	25%	0.5	3%	*
Beans, pinto, immature seeds, frozen, unprepared
1 package	483	27.8	25%	1.4	3%	*

4 oz	193	11.1	25%	0.6	3%	*
Broccoli raab, cooked
1 bunch, cooked	144	16.7	50%	2.3	14%	*
Broccoli, frozen, spears, unprepared
1 package	263	27.8	45%	3.1	10%
Broccoli, raw
1 bunch	207	17.1	35%	2.2	10%	*
Brussels sprouts, frozen, unprepared
1 package	244	22.5	39%	2.4	9%	*
Cabbage, chinese (pak-choi), raw
1 head	109	12.6	49%	1.7	14%	*
Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw
1 head	218	11.0	22%	1.6	7%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Cabbage, common (danish, domestic, and pointed types), stored, raw
1 head	218	11.0	22%	1.6	7%	*
Cabbage, common, cooked, boiled, drained, with salt
1 head	290	16.0	24%	0.8	2%	*
Cabbage, cooked, boiled, drained, without salt
1 head	290	16.0	24%	0.8	2%	*
Chives, freeze-dried
100 grams	311	21.2	29%	3.5	10%

4 oz	353	24.0	29%	4.0	10%
Collards, frozen, chopped, unprepared
1 package	449	36.6	35%	5.0	10%
Cowpeas (Blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt
1 cup	224	14.4	27%	1.1	4%	*
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt
1 cup	224	14.4	27%	1.1	4%	*
Cowpeas (Blackeyes), immature seeds, frozen, unprepared
1 cup	222	14.4	28%	1.1	4%	*

1 package	395	25.5	28%	2.0	4%	*

4 oz	158	10.2	28%	0.8	4%	*
Horseradish-tree leafy tips, raw
4 oz	73	10.7	63%	1.6	19%	*
Leeks, (bulb and lower-leaf portion), freeze-dried
100 grams	321	15.2	20%	2.1	6%	*

4 oz	364	17.2	20%	2.4	6%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Lentils, sprouted, raw
4 oz	120	10.2	36%	0.6	5%	*
Lima beans, immature seeds, canned, no salt added, solids and liquids
1 can	322	18.5	24%	1.3	4%	*
Lima beans, immature seeds, cooked, boiled, drained, with salt
1 cup	209	11.6	24%	0.5	2%	*
Lima beans, immature seeds, cooked, boiled, drained, without salt
1 cup	209	11.6	24%	0.5	2%	*
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt
1 package	327	20.7	27%	0.9	3%	*
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt
1 package	327	20.7	27%	0.9	3%	*
Lima beans, immature seeds, frozen, baby, unprepared
1 package	375	21.6	25%	1.2	3%	*
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt
1 package	320	18.9	25%	1.1	3%	*
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt
1 package	320	18.9	25%	1.1	3%	*
Lima beans, immature seeds, frozen, fordhook, unprepared
1 package	301	18.2	26%	1.0	3%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Lima beans, immature seeds, raw
1 cup	176	10.7	26%	1.3	7%	*
Mung beans, mature seeds, sprouted, raw
1 package	102	10.3	43%	0.6	5%	*
Okra, frozen, unprepared
1 package	408	23.0	24%	3.4	7%
Parsley, freeze-dried
100 grams	271	31.3	49%	5.2	17%

4 oz	307	35.5	49%	5.9	17%
Peas and onions, frozen, unprepared
1 package	199	11.3	24%	0.9	4%	*
Peas, green, canned, no salt added, drained solids
1 can	216	13.8	27%	1.1	4%	*
Peas, green, canned, no salt added, solids and liquids
1 can	255	15.4	26%	1.4	5%	*
Peas, green, canned, regular pack, drained solids
1 can	216	13.8	27%	1.1	4%	*
Peas, green, canned, regular pack, solids and liquids
1 can	255	15.4	26%	1.4	5%	*
Peas, green, frozen, cooked, boiled, drained, with salt
1 package	197	13.0	28%	0.7	3%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Peas, green, frozen, cooked, boiled, drained, without salt
1 package	197	13.0	28%	0.7	3%	*
Peas, green, frozen, unprepared
1 package	219	14.8	29%	1.1	4%	*
Peas, mature seeds, sprouted, raw
1 cup	154	10.6	29%	0.8	5%	*
Peppers, sweet, green, freeze-dried
100 grams	314	17.9	24%	3.0	8%	*

4 oz	356	20.3	24%	3.4	8%
Peppers, sweet, red, freeze-dried
100 grams	314	17.9	24%	3.0	8%	*

4 oz	356	20.3	24%	3.4	8%
Pigeonpeas, immature seeds, raw
1 cup	209	11.1	23%	2.5	11%	*
Seaweed, spirulina, dried
1 oz	82	16.3	85%	2.2	23%	*

100 grams	290	57.5	85%	7.7	23%

4 oz	329	65.2	85%	8.8	23%
Spinach, frozen, chopped or leaf, unprepared
1 package	88	11.2	54%	2.1	21%	*
Squash, summer, zucchini, includes skin, frozen, unprepared
1 package	231	15.8	29%	1.8	7%	*
Tomato products, canned, paste, without salt added
1 cup	215	11.3	22%	1.2	5%	*

List of High Protein Foods
Serving Size	Calories	Protein Grams	% of Calories From Protein	Fat Grams	% of Calories From Fat	Low Fat
Tomatoes, sun-dried
100 grams	258	14.1	23%	3.0	10%	*

4 oz	293	16.0	23%	3.4	10%
Turnip greens and turnips, frozen, unprepared
1 package	286	33.5	50%	2.6	8%	*
Vegetables, mixed, frozen, unprepared
1 pack	726	37.8	22%	5.9	7%
Winged bean tuber, raw
100 grams	148	11.6	33%	0.9	5%	*

4 oz	168	13.2	33%	1.0	5%	*
Yeast extract spread
100 grams	158	27.8	75%	0.0	0%	*

4 oz	179	31.5	75%	0.0	0%	*

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