Hello friends, in this article we are going to share high-protein vegetables which are available in India.
Every day, you should include healthy protein sources in your diet. Protein is required for a variety of bodily activities as well as for the maintenance of muscular mass.
Proteins help in fulfilling the body’s variety of needs at different times in our lives. They help in a variety of biological functions.
We all are aware of the fact that protein is the primary building block of muscles, bones, skin, and hair, and it is required for its repair and maintenance.
Proteins allow cells and organs in the body to communicate with one another. Not only this, but Proteins also make up the majority of enzymes, which are responsible for millions of chemical reactions throughout the body.
Some proteins help in transporting important substances to their right destinations. A high-protein diet will aid wound healing.
And therefore, It is no surprise that protein is referred to as the “building block” of the human body. A frequent myth is that protein can only be found in meat-based items.
Many vegetarians are unaware that they do not need to become meat-eaters in order to meet their daily protein requirements.
Vegetables like, Broccoli, Kale, and even Mushrooms are among the protein-rich veggies that compete with chicken, seafood, and steak.
Some of the protein-rich plants mentioned in this article can help you reach all of your protein objectives without the bad effects of consuming meat.
Let us get started on estimating how much protein can be acquired from vegetables.
High Protein Vegetables in India Ultimate List
If you are looking for a list of high-protein vegetables which are easily available in India, start reading this article without any delay!
Here are a few well-known protein-rich vegetables that are great for your health and help you stay in shape.
Also, look at the amount of vegetable protein under each of them. To make it easy for you, we have included the native names of each vegetable in brackets. So let’s begin!
| SR.NO. | PROTEIN-RICH VEGETABLES | PROTEIN CONTENT |
| 01. | Spinach | 0.9 grams in 1 cup. |
| 02. | Chickpeas | 19 grams in 100 grams. |
| 03. | Kale | 2.2 grams in 1 cup. |
| 04. | Green Peas | 8.58 grams 1 cup. |
| 05. | Broccoli | 2.1 grams in 1cup. |
| 06. | Green Beans | 2 grams per cup. |
| 07. | Cabbage | 1.1 grams per cup. |
| 08. | Watercress | 0.8 grams per cup. |
| 09. | Asparagus | 2.2 grams in a half-cup. |
| 10. | Mushrooms | 2.2 grams in 1 cup. |
| 11. | Cauliflower | 2.0 grams in 1 cup. |
| 12 | Parsley | 1.8 grams in 1 cup. |
| 13. | Cucumbers | 0.8 grams in 1 cup |
| 14. | Sun-Dried Tomatoes | 7.6 gm in 1 cup. |
| 15. | Beet Greens | 0.8 grams in 1 cup. |
| 16. | Mustard Greens | 1.5 grams in 1 cup. |
1. Spinach
Spinach is the most protein-dense vegetable on the planet, which makes it the ideal meat substitute. Spinach is an excellent meat alternative since it contains exactly 49 percent protein, which makes it an excellent method to supplement your protein intake.
It is also high in many other vitamins, making it ideal for keeping your body healthy and battling practically any disease. In 1 cup, there are 0.9 grams of protein or 2% of the daily value.
If you are thinking of losing weight, it is recommended that you include spinach in your weight-loss diet. Spinach leaves are low in calories and help in weight loss.
Spinach contains vitamin K, which promotes bone health, and we all know that getting enough vitamins is beneficial to our health.
Not only this, but It also enhances your body’s calcium absorption. Spinach is said to have a high potassium level, which makes it a good choice for persons with high blood pressure.
2. Chickpeas
These are a great source of protein. Chickpeas are high in proteins, nutrients, and minerals, all of which aid in being healthy, strong, and fit.
Chickpeas are nutrient-dense food that is low in calories and high in protein, fiber, and other nutrients. Added to salads, pasta, or blended into hummus, boiled chickpeas are delicious.
This would be the most effective way to get various important elements into your diet. Chickpeas are popularly eaten as vegetables in India.
Chickpeas can be used in a variety of Indian soups, stews, curries, and dips. Adding 100 grams of chickpeas to your salad will provide you with roughly 19 grams of protein.
This is without a doubt one of the best vegetarian protein sources.
3. Kale
Kale is one of the best veggies for getting a lot of protein. Kale can be used to make a delicious platter of food or can be included in other areas of your cooking to assist your body, in absorbing a high amount of protein.
Kale is a vegetable that is simple to find and that contains a variety of vitamins and minerals which contributes to a healthy body.
Kale, like cabbage, broccoli, and cauliflower, is a cruciferous vegetable and has large, edible leaves and a tough central stem. It comes in a range of colors, including purple, and is often dark green in color.
The leaves have either flat or curled margins. Kale is usually sold whole or pre-chopped when purchased, and it can be consumed raw or lightly cooked. Many of the minerals that our modern diets lack are found in kale.
It is a rich source of plant-based calcium, which is important for strong bones and teeth, and it has low levels of oxalate, a natural chemical that makes calcium more absorbable.
Talking about its protein content, in 1 cup, there are 2.2 grams of protein, or 4% of the daily value.
4. Green Peas
Green peas are usually cooked and sold as a vegetable. They come in frozen, fresh, and tinned packs and you can have them whenever you want.
Green peas, like potatoes and corn, are classified as starchy vegetables because they are abundant in complex carbs called starches. Green peas are a widely consumed vegetable.
They are also nutrient-dense, with a good quantity of fiber and antioxidants. They may also help and guard against chronic ailments including heart disease and cancer.
Guys, let me tell you that you are not alone if you are thinking that green peas are mushy and unappealing. However, they are adaptable and can be used in a variety of recipes.
There aren’t many vegetables with as much protein as this wintertime Indian protein meal. Try Matar Paneer, a dish that mixes protein-rich Indian dishes, to boost your protein consumption. It contains 8.58 grams of total protein per cup (boiled).
5. Broccoli
I know that your mom would have always taught you to eat your little green trees, and let me tell you that, there is a significant reason behind it.
Broccoli is high in protein, fiber, vitamins K, vitamin C, and other nutrients. Remember to eat the stem as well! Broccoli is a high-protein vegetable that can be used as a meat alternative due to its high protein content.
Broccoli is a great replacement that will definitely fill you up if you include it in your daily diet.
In 1 cup, there are 2.1 grams of protein or 4% of the daily value.
Its cultivation is booming in India’s rural economy. It is a cool-season crop that can be planted in the spring. It contains a lot of nutrients like iron, and calcium.
In comparison to most vegetables, broccoli has a significant protein content, with protein accounting for 29% of its dry weight. It is simple to make and delicious both raw and cooked.
It contains a variety of minerals, including isothiocyanates, which is a group of plant chemicals that may have a variety of health advantages.
6. Green Beans
Green beans are abundant in protein and are quite beneficial to your health. They are high in Vitamin C and contain a considerable amount of iron. Green beans help to keep your heart healthy and your bones strong.
Because of the multiple benefits they provide, they are strongly recommended for young children, pregnant women, and breastfeeding moms.
If we talk about its protein content, it contains 2 gm (4 percent DV) protein per cup.
7. Cabbage
It is high in vitamin B6 and folate, which are both necessary for a variety of bodily functions, including energy metabolism and normal nervous system function.
Cabbage is high in fiber and rich in antioxidants such as polyphenols and sulfur compounds. Other micronutrients found in cabbage include vitamin A, iron, and riboflavin in tiny levels.
Cabbage has the ability to decrease cholesterol while also providing a substantial amount of protein in your diet. It is also a good source of Vitamin K and dietary fibers.
It is also a wonderful weight-loss food in addition to keeping your heart healthy.
Cabbage includes insoluble fiber, which promotes regular bowel motions and maintains the digestive system healthy by supplying food for beneficial microorganisms. In 1 cup, there are 1.1 grams of protein or 2% of the daily value.
8. Watercress
It is an aquatic plant that is less well-known among Indians. This unique green vegetable is nutrient-dense, with high protein content.
Watercress is high in Vitamin K and antioxidants, which can help to prevent a variety of disorders such as heart disease, cancer, and osteoporosis.
It also helps to maintain healthy bone health. You can add this vegetable in form of Salads and soups, to your diet. In 1 cup, there are 0.8 grams of protein or 2% of the daily value.
9. Asparagus
It is another high-protein veggie that also includes numerous minerals and vitamins. It also contains a lot of chromium, which helps with insulin production and blood glucose transfer throughout the body.
People who try to maintain their weight will love asparagus because it aids in weight loss. So, if you are following a vegetarian protein-rich diet, don’t forget to include asparagus!
A half-cup (90g) of cooked asparagus has 20 calories, 2.2 grams of protein, 3.7 grams of carbs, and 0.2 grams of fat. Vitamin K, vitamin A, and zinc are all abundant in asparagus.
Adults should consume approximately 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) each day on average.
For the average inactive man, this equates to 56 grams per day, and for the average sedentary woman, it equates to 46 grams per day.
10. Mushrooms
Though they aren’t as popular as other green veggies, that doesn’t make them any less important when compared to the rest of the world’s vegetables.
Mushrooms are high in protein, accounting for over 38% of the protein in your daily diet. Boiled mushrooms will help you retain a lot of protein.
The mushroom dish is one of the most nutritious and tasty veggies available. Talking about protein content in it, in 1 cup there are 2.2 grams of protein present.
11. Cauliflower
Cauliflower or Phool gobhi as we affectionately refer to it in India is a widely consumed vegetable in northern India. In a typical Punjabi household, gobhi parantha and aloo gobhi ki sabzi are possibly the most famous dishes.
The origins of cauliflower can be traced back to Cyprus, from where it spread throughout West Asia and Europe.
It was imported to India by the British roughly 150 years ago, and our farmers cultivated their own seeds, resulting in the Indian cauliflower.
Cauliflower is a high-protein vegetable that can be purchased in almost every grocery store and is consumed by a significant number of people throughout the world almost every day.
However, few people realize that cauliflower is actually very high in protein, which makes it a complete meal on its own. Cauliflower tastes best when it is still green and fresh.
This is one of the most well-known and well-liked high-protein veggies. If we talk about its protein content, In 1 cup, there are 2.0 grams of protein or 4% of the daily value.
12. Parsley
Parsley is not commonly consumed and is typically employed in dishes as a flavoring agent, but few people are aware that it is high in protein and contributes to at least 38 percent of the protein in your body.
To keep a healthy and robust body, include more parsley in your diet. 1 cup contains 1.8 grams of protein or 4% of the daily value.
13. Cucumbers
They have a high water content, which makes them crisp and refreshing. However, at 95% water, you might be wondering if they have anything to offer in terms of nutrients.
Cucumbers include a large number of phytochemicals that have potential health advantages in addition to potassium and vitamins K and C.
Cucumbers can be eaten raw, which is fantastic since it allows all 24 percent of the protein to enter your body without being broken down.
Cucumbers are refreshing to eat and pair nicely with other summer foods. Cucumbers are inexpensive and helpful when it comes to building muscle mass.
They are easily available in Indian markets. In 1 cup, there are 0.8 grams of protein or 2% of the daily value.
14. Sun-Dried Tomatoes
This is one of the best, high-protein vegetables since it contains over 14% protein, which makes it the highest protein vegetable on the market.
Sun-dried tomatoes are simple to add to your diet; they can be purchased in any shop as regular tomatoes, and then sun-dried at home for the greatest results.
To get the best results when it comes to giving your body the protein it requires, try incorporating this into your daily diet. It contains 7.6 gm (15 percent DV) proteins in 1 cup.
15. Beet Greens
Cooked beet greens are the beetroot’s leaves, which are high in a variety of vitamins and minerals, and are also high in protein and calcium.
Beet greens are simple to integrate into your everyday diet and can be bought in any upscale department shop.
Beet greens are one of the most protein-dense vegetables available. In 1 cup, there are 0.8 grams of protein or 2% of the daily value. So start adding it to your diet!
16. Mustard Greens
These are peppery greens that derive from the mustard plant. Mustard greens are members of the Brassica genus of vegetables and are also known as brown mustard, vegetable mustard, and Indian mustard. Kale, collard greens, broccoli, and cauliflower are all members of this genus.
There are many variations, most of which are green and have a strong bitter, peppery flavor. These leafy greens are commonly cooked, steamed, stir-fried, or even pickled to make them more pleasant.
A serving of mustard greens contains around 3% of the daily value for protein. It is also a low-calorie vegetable that is packed with antioxidants, Vitamin K, Vitamin A, and Vitamin C.
These green leaves are high in important minerals like Folate, Manganese, Calcium, and Potassium. If we talk about its protein content, 1.5 grams of protein per cup is present.
Conclusion:
So, friends, these were the 16 top high protein vegetables in India, We hope that you loved this article and if you did then please share it.
Also, you can read our other articles about diet and nutrition where we have shared very useful posts. If we have missed any veggies which are available in India then please let us know in the comments section below.
