List of High Protein Foods - Vegetables and Vegetable Products

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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:

  1. The food derives greater than 20% of its calories from protein, and
  2. 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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