We all know that protein is a vital part of a balanced diet. While meats, cheeses, and other foods provide some proteins, vegetables are among the top sources of proteins.
It is required to keep the body’s cells healthy. It develops and repairs tissues, muscles, skin, hair, and bones.
Protein is also required for the production of enzymes and hormones, as well as for the maintenance of proper fluid balance and for the body’s acid-base balance, which is essential for survival.
Vegetables are high-fiber, antioxidant- and vitamin-rich foods. They are not only less expensive than fish and beef, but they also have the potential to be healthier.
It is seen that people who consume more protein from vegetables have a lower risk of getting type 2 diabetes. In addition to being less expensive, these vegetables tend to be higher in many nutrients.
If you’ve ever considered becoming a vegan or vegetarian, you’ve probably been asked the same question: “How will you get enough protein?”
Yes, animal products are generally high in protein, but it doesn’t rule out the possibility of high-protein plants. Vegetables are an important part of any healthy eating plan.
They are high in vitamins and nutrients that your body requires to function properly. Today in this article, we will be talking about high protein vegetables. So let us begin!
Top 21 High Protein Vegetables Complete List
|SR.NO.||PROTEIN-RICH VEGETABLES||PROTEIN CONTENT|
|1.||Green peas||8.6 g per cup|
|2.||Watercress||0.8 grams per cup|
|3.||Spinach||0.7 g per cup|
|4.||Broccoli||2.5 g per cup|
|5.||Bok choy (Chinese cabbage)||1.1 g per cup|
|6.||Artichokes||4.8 g per cup|
|7.||Sweet corns||5.08 grams per cup|
|8.||Brussels sprouts||3.98 grams per cup|
|9.||Asparagus||3 g per cup|
|10.||Mushrooms||4 g per cup.|
|11.||Potatoes||3 g per cup.|
|12.||Kale||3.5 g per cup.|
|13.||Beet greens||3.70 g per cup.|
|14.||Sweet potatoes||3.62 grams per big cooked, with skin.|
|15.||Shiitake mushrooms||3.35 grams per cup.|
|16.||Broccoli rabe||3.26 grams per cup.|
|17.||Zucchini||2.05 g per 1 cup sliced (cooked).|
|18.||Cauliflower||2 g per cup.|
|19.||Collard greens||1.1 g per cup.|
|20.||Mustard greens||1.6 g per cup.|
|21.||Alfalfa sprouts||1.3 g per cup|
1. Green peas
Peas are versatile vegetables with a surprising amount of protein. It is also a good source of fiber and provides 35% of the daily need per cup.
By adding peas, you can add vitamins and protein to your favorite spaghetti, stir-fry, or soup. Green peas are simple to add to almost any dish.
Guys, If you are looking for a way to increase your protein intake, put a container of frozen peas in your freezer and have them whenever you need a boost. Talking about its protein content, It contains 8.6 g of protein per cup.
It is a water-growing cruciferous plant. It has a high protein content per calorie. Watercress has 0.8 grams of protein per cup. It has 11 calories per 100 g.
Not only this, one cup of watercress provides 85 micrograms (mcg) of vitamin K, which is nearly 100% of the daily recommended adult requirement.
This vitamin is essential for blood and bone health. Watercress is also high in vitamin C, which is a potent antioxidant, as well as vitamin B, calcium, potassium, and vitamin A.
Spinach is one of the most nutritionally leafy green vegetables that can be eaten. The protein content of spinach is as follows.
Raw spinach has 0.7 g of protein per cup (25 g). It has 23 calories per 100 g. Protein contributes to half of the calories in this dish.
All of the necessary amino acids are present in spinach. One cup of spinach contains 121 micrograms of vitamin K, which is slightly more than 100% of a person’s daily requirements.
Folate, vitamin A, and vitamin C are all abundant in spinach. It has a good amount of magnesium, iron, and potassium, as well as a moderate amount of calcium. Plant components in spinach can boost antioxidant protection and reduce inflammation.
Broccoli is a popular vegetable that also seems to be high in protein and contains all of the essential amino acids. It can be eaten either raw or cooked.
Broccoli contains the following amount of protein. The protein content of one cup (88 g) of chopped broccoli is 2.5 g. Broccoli has 34 calories per 100 g.
Protein contributes 33% of the calories in this dish. Broccoli is a good source of folate, a good source of vitamin C, and a good supplier of phosphorus, and potassium. It also has calcium in it.
Not only this, but broccoli also contains a lot of flavonoids and plant chemicals, like kaempferol. These could have anti-oxidant, anti-inflammatory, and cancer-fighting properties.
Glucosinolates are abundant in broccoli, as they are in all cruciferous vegetables. These are chemicals that may help to lower cancer risk.
Broccoli can also aid to promote liver health by promoting detoxification and antioxidant compound production in the liver.
If you want to eat it can be steamed, roasted, baked, or sautéed. It is also great in soups, and sauces, and you can even have it as a side dish.
5. Bok choy (Chinese cabbage)
Chinese cabbage, also known as napa cabbage and bok choy, has a high protein-to-calorie ratio. The protein content of one cup (70 g) of shredded Chinese cabbage is 1.1 g.
Chinese cabbage has 13 calories per 100 g. Protein provides for 46% of the calories in this dish. Vitamins A, C, and K are abundant in this Chinese cabbage.
It also contains a considerable amount of folate, as well as calcium and potassium.
Artichokes, like many of the other vegetables on this list, are high in protein, fiber, and other nutrients. The artichoke is a tasty, earthy vegetable that should be on your dish. It contains 4.8 g of protein per cup.
7. Sweet corns
This Thai-inspired noodle dish, which also features rice noodles and soft tofu cubes in a rich coconut curry sauce, can be made with fresh or frozen corn.
Aside from providing a protein boost, sweet yellow corn is high in vitamin B6 and potassium, all of which are helpful for blood pressure regulation and may benefit heart health.
Sweet corn, is a healthful food with high nutritional value. Just like green peas, it is high in fiber, which keeps you full and pleased, especially when combined with protein. Let us talk about its protein content. In one boiled cup It has 5.08 grams of proteins.
8. Brussels sprouts
These are one of the most powerful anti-cancer foods available. This is because they promote the body’s three cancer-related systems, including the antioxidant system, detoxification system, and inflammatory or anti-inflammatory system, by providing nutrients that support them.
Brussels sprouts are high in folate and fiber, both of which are beneficial to the heart. The protein content in it is as follows, 3.98 grams of protein in 1 cup (cooked).
It is one of the popular vegetables that contain a large number of nutrients. If we talk about its protein content it is as follows: Asparagus provides 3 g of protein per cup (134 g).
It has 20 calories per 100 g. Asparagus is a good source of folate and riboflavin, as well as a good source of vitamin K. Magnesium, phosphorus, and vitamin A are also present in it.
Asparagus may contain anti-inflammatory and cancer-fighting effects. It also contains Fructooligosaccharides.
These have prebiotic properties, which encourage the growth of good bacteria in the intestine. Asparagus can be grilled, boiled, steamed, or pan-fried, and it goes well in salads and as a side dish.
Due to the fact that mushrooms have a meaty flavor, they are distinguished from other veggies. Not only do these mushrooms have a good flavor, but they also have more protein than several veggies.
In addition to protein, mushrooms are high in vitamin B and also are high in vitamin D, a substance that many people lack. The protein content in mushrooms is 4 g protein per cup.
Although they may have a terrible record, they are a wonderful source of a variety of nutrients. One medium potato provides 20% of your daily potassium requirements and 25% of your vitamin C requirements.
Potatoes are a satisfying starchy vegetable that also contains some protein. The protein content in potatoes is 3 g protein per cup.
Kale has earned a reputation as a superfood, and its nutritional profile supports this statement. It is high in antioxidants, vitamins, and nutrients, all of which assist to prevent chronic diseases such as diabetes and cancer.
Try delicious kale salad recipes to enjoy this healthful, high-protein vegetable. Kale is a multi-nutrient powerhouse.
It is high in anti-inflammatory and antioxidant elements, and it’s been associated with a decrease in oxidative stress and the health issues that come with it, such as cancer, cataracts, atherosclerosis, and chronic obstructive pulmonary disease.
It is 85 percent water and high in potassium, which makes it an excellent choice for restoring proper fluid balance and flushing away bloated salt.
Kale is a great source of bone-building vitamin K, as well as vitamins A and C, and it is also high in fiber, potassium, B6, and calcium. The protein present in it is 3.5 g protein per cup.
13. Beet greens
Beet greens are high in Vitamin C, phosphorus, and zinc, in addition to being an excellent source of protein. The protein content that it has is 3.70 grams of protein in 1 cup (cooked).
14. Sweet potatoes
Sweet potatoes, though they are not as dense in protein as Russet potatoes, still are considered to be nutritious.
You can enjoy them as a side dish or on their own, but don’t forget to eat the skin to get all of the protein. This dish also contains feta cheese, which is a good source of muscle-building vitamins.
Sweet potatoes, release endorphins like mood-boosting serotonin and are one of the best mood-boosting meals available.
Sweet potatoes also contain fiber, which helps to keep your energy levels steady and reduce mood swings caused by energy highs and lows by allowing the energy from the carbs to reach your bloodstream more gradually.
They are high in vitamin B6, which is necessary for the production of serotonin.
Sweet potatoes are high in disease-fighting phytonutrients like carotenoids, which can fight against everything, that is from the negative effects of aging to practically all sorts of diseases. It contains, 3.62 grams of protein per big cooked sweet potato with skin.
15. Shiitake mushrooms
Shiitake mushrooms are superfoods for the immune system, as well as being high in fiber and vitamin B. They are high in anti-inflammatory chemicals, which appear to play a key role in bolstering the body’s defenses.
Shiitake mushrooms are incredibly adaptable and may be used in a wide range of dishes, in addition to providing numerous nutritional benefits. It contains 3.35 grams of protein per 1 cup (stir-fried).
16. Broccoli rabe
Broccoli rabe is a wonderful addition to your diet if you can take the bitter taste. Well for those who do not know and are confused, let me tell you that broccoli and broccoli rabe are different.
Even though it has tiny little buds that look like broccoli florets, it’s actually more closely linked to a turnip.
A cup of steamed high-protein vegetables has a staggering 301 milligrams of bone-protecting calcium, which is 30 percent of your daily calcium need!
Calcium not only protects your bones but also helps you maintain optimal muscular function and increase endurance.it also has a good amount of protein that is, 3.26 grams of protein in 1 cup (cooked).
It contains 2.05 grams of protein per 1 cup sliced (cooked). Though It is not much, 2 grams of protein for only 27 calories plus an extra 2 grams of fiber in it isn’t bad. You can serve it as a side dish sautéed in olive oil, or add sliced zucchini to one of the soup recipes.
Cauliflower, like broccoli, provides a lot of protein for the number of calories it has. The protein content of cauliflower is as follows. Cauliflower has 2 g of protein per cup (107 g). It has 25 calories per 100 g.
Protein provides for 31% of the calories in this dish. Cauliflower is high in vitamin C and has a significant amount of vitamin K. Calcium, iron, magnesium, and phosphorus are also present.
Cauliflower also includes a significant level of sinigrin, which is a type of glucosinolate molecule with anticancer, antioxidant, and anti-inflammatory properties.
Cauliflower’s glucosinolate concentration may be greatly reduced when cooked. As a result, raw cauliflower may be preferable.
Cauliflower, on the other hand, is strong in other antioxidants that are maintained after cooking and may even increase once the vegetable is steamed or microwaved.
Because of its capacity to bind to bile acids, cauliflower, like several other vegetables, has the potential to lower cholesterol levels.
This capacity is increased by steaming cauliflower. Cauliflower is a versatile vegetable that may be used in a wide range of dishes. It can be used to replace starchy carbohydrates like spaghetti or bread in many cases.
19. Collard greens
They are a dark green, loose-leaf vegetable related to kale, broccoli, and cauliflower. The protein content of one cup (36 g) of chopped collard greens is 1.1 g.
Collard greens have 32 calories per 100 g. Protein accounts for 38% of their calorie intake. Their vitamin K concentration is very impressive, with 157 micrograms per cup.
This amounts to about 131 percent of a person’s daily requirements. They are also high in vitamin C and folate, have a lot of calcium, and have a little potassium in them.
Collard greens have the ability to bind to bile acids in the intestines, which helps in lowering cholesterol levels. According to one study, steam cooking enhances this advantage.
Collard greens are delicious when steamed or sautéed. They are very excellent when combined with other vegetables like onions and mushrooms.
20. Mustard greens
Mustard greens belong to The Brassica family. They have a mustard flavor and are extremely similar to kale. The protein content of mustard greens is as follows. The protein content of one cup (56 g) of chopped mustard greens is 1.6 g.
Mustard greens have 27 calories per 100 g. Protein accounted for 42% of their calorie intake. In addition to it, One cup also contains 144 micrograms of vitamin K, which is more than 100% of a person’s daily requirements.
They are high in vitamin C, and they also have calcium, potassium, and B vitamins. They also contain a lot of vitamin E.
21. Alfalfa sprouts
They are high in nutrients but low in calories. The protein composition of alfalfa sprouts is as follows. Alfalfa sprouts have 1.3 g of protein per cup (33 g).
It has 23 calories per 100 grams. Protein accounts for 69% of their calorie intake. Vitamin K is abundant in this vegetable, as well as folate, iron, magnesium, phosphorus, zinc, copper, and vitamin C.
These were the top 21 high protein vegetable list, We hope that you liked this article and if you did then please share it so that others can know about these vegetables.
If we have missed any veggies then please let us know in the comment section below and we will update this post. Also, you can read our other high-protein sources post.