5 Protein-Packed Vegetables That Have More Protein Than Eggs

Eggs are widely regarded as an excellent source of protein, offering around 6 grams per serving. However, certain vegetables can provide even more protein per serving while also delivering essential vitamins, minerals, and antioxidants. Whether you’re following a vegetarian or vegan diet or simply looking to diversify your protein sources, these five nutrient-packed vegetables can help you meet your dietary goals.

1. Mushrooms

Mushrooms are an often-overlooked protein powerhouse. While raw mushrooms contain about 3.1 grams of protein per 100 grams, their protein concentration increases when cooked due to water loss. A cup of cooked mushrooms can provide between 5 and 7 grams of protein.

Beyond protein, mushrooms are rich in B vitamins, selenium, and antioxidants. They support brain function, boost immunity, and may even have anti-cancer properties. Their savory umami flavor makes them a versatile addition to various dishes, from stir-fries to soups.

2. Broccoli

Commonly known for its high fiber and vitamin content, broccoli also offers a solid protein boost. Per 100 grams, it contains about 2.8 grams of protein, while a full cup of cooked, chopped broccoli provides nearly 5.7 grams—more than a single egg.

Broccoli is loaded with antioxidants, folate, and potassium, supporting heart health and digestion while reducing inflammation. It can be easily incorporated into meals through stir-fries, salads, or as a side dish.

3. Drumsticks (Moringa)

Drumsticks, especially their leaves and pods, are among the richest plant-based protein sources. Moringa leaves contain approximately 9 grams of protein per 100 grams, making them an excellent addition to vegetarian and vegan diets.

In addition to protein, drumsticks are packed with iron, calcium, and antioxidants, which support immunity and digestion. They are a staple in South Indian cuisine, often used in dishes like sambar, curries, and stir-fries.

4. Spinach

Spinach is a nutrient-dense green that provides a notable amount of protein. While raw spinach contains about 2.9 grams of protein per 100 grams, cooked spinach offers around 5.4 grams per cup. Since spinach shrinks when cooked, consuming it in larger portions makes it an efficient protein source.

Rich in iron, calcium, and vitamins A, C, and K, spinach supports bone health, immune function, and overall well-being. It is commonly used in dishes such as palak paneer, dal palak, and palak paratha.

5. Peas

Peas are among the top plant-based protein sources, with a cup of cooked peas containing approximately 8 grams of protein—surpassing an egg. When measured per 100 grams, peas provide about 5 grams of protein.

Along with their high protein content, peas are rich in fiber, vitamin K, and folate, which support digestion, heart health, and blood sugar regulation. They can be enjoyed in soups, salads, stews, and stir-fries, adding both nutrition and flavor to meals.

While eggs remain a popular protein source, these five vegetables offer impressive protein levels along with additional health benefits. Incorporating them into your diet can help you maintain a balanced, nutrient-rich meal plan, whether you’re vegetarian, vegan, or simply looking to increase your protein intake.