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Protein Chart: Protein vs Fat Content in Common Veggies
Did you know that all plants contain protein? Some plants, like peas, are very protein rich with 7 grams of protein in a 3.5 oz serving! By combining several veggies together, you can actually create a protein-rich meal.
We’ve put together a chart to show the protein and fat content of many common vegetables courtesy of weightlossforall.com and the Vegetarian Resource Group:
| Vegetable (100g) about 3.5 oz | Protein content (g) | Fat (g) |
| Asparagus | 3 | less than 1g |
| Eggplant | 1 | less than 1g |
| Broccoli | 3 | less than 1g |
| Brussels sprouts | 3 | 1.4g |
| Cabbage | 1 | less than 1g |
| Carrot | 0.5 | less than 1g |
| Cauliflower | 3 | less than 1g |
| Celery | 0.5 | less than 1g |
| Fennel | 1 | less than 1g |
| Squash | 1.5 | less than 1g |
| Leek | 1.6 | less than 1g |
| Lettuce | 0.7 | less than 1g |
| Mushroom | 2 | less than 1g |
| Okra | 2.4 | 1g |
| Onion | 0.7 | less than 1g |
| Peas | 7 | 1g |
| Peppers | 1 | less than 1g |
| Potato | 1.6 | less than 1g |
| Pumpkin | 0.5 | less than 1g |
| Raddish | 0.7 | less than 1g |
| Spinach | 2 | less than 1g |
| Sweetcorn | 2.5 | 1.5g |
| Tomatoes | 2 | 1g |
| Turnip | 0.8 | less than 1g |
| Watercress | 3 | 1g |
| Yam | 2 | less than 1g |
Protein values may vary between different varieties and cooking methods.
And if you’d like to find out the nutritional value for your meal, here is a great link to share. You just cut and paste your recipe into their site and it will tell you the nutritional value!
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