When it comes to getting enough protein in your diet, meat is often the preferred choice. But did you know that there are many vegetables that are also high in protein?
According to the National Academy of Medicine, adults should consume about 7 grams of protein per 20 pounds of body weight per day. So, a 160-pound person should consume about 56 grams of protein per day.
In this article, we’ll explore the top 17 protein-rich vegetables. Whether you’re vegetarian, vegan, or looking to add more plant-based foods to your diet, these choices will satisfy you.
From leafy greens to cruciferous vegetables, we’ll cover a range that’s not only protein-rich but also tasty and easy to prepare. So, let’s dive in and discover some new favorites!
Which are the best high-protein vegetables?
There are a number of high-protein vegetables that you can include in your diet. Here are some of the best:
- Edamame – Edamame is a type of soybean that is high in protein. It is a great snack and can be added to salads, soups, and stir-fries.
- Lentils – Lentils are a great source of protein and are perfect for vegetarians and vegans. They can be added to soups, stews, and salads.
- Broccoli – Broccoli is a great source of protein and is packed with vitamins and minerals. It can be added to stir-fries, salads, and soups.
- Spinach – Spinach is a nutrient-dense vegetable that is high in protein. It can be added to smoothies, salads, and sandwiches.
- Broccoli: This cruciferous vegetable is loaded with antioxidants and other important nutrients, including protein. One cup of cooked broccoli contains around 4 grams of protein.
- Kale – Kale is a nutrient-dense vegetable that is high in protein. It can be added to smoothies, salads, and soups.
- Asparagus – Asparagus is a great source of protein and is packed with vitamins and minerals. It can be grilled, roasted, or added to stir-fries.
- Green Peas: Green peas are a great source of plant-based protein, with one cup containing around 8 grams. They’re also high in fiber, vitamins, and minerals, making them a nutritious addition to any meal.
- Artichokes: Artichokes are a unique vegetable that is high in antioxidants, fiber, and other important nutrients. They also contain a decent amount of protein, with one medium-sized artichoke containing around 3 grams.
- Spinach: Spinach is a nutritional powerhouse that’s packed with iron, vitamin K, and other important vitamins and minerals. It’s also high in protein, with one cup containing around 5 grams.
- Arugula: Arugula is a leafy green that’s often used in salads and other dishes. It’s high in vitamins A, C, and K, and also contains a good amount of protein, with one cup containing around 2.5 grams.
- Collard Greens: Collard greens are a member of the cruciferous vegetable family and are packed with vitamins, minerals, and fiber. They’re also a great source of plant-based protein, with one cup containing around 4 grams.
- Mustard Greens: Mustard greens are another cruciferous vegetable that is high in nutrients and protein. One cup of cooked mustard greens contains around 3 grams of protein, as well as a range of other important vitamins and minerals.
- Brussels Sprouts: Brussels sprouts are cruciferous vegetables that are high in fiber, antioxidants, and other important nutrients. They’re also surprisingly high in protein, with one cup of cooked Brussels sprouts containing around 4 grams.
- Alfalfa Sprouts: Alfalfa sprouts are a popular ingredient in salads and sandwiches, and they’re also a good source of plant-based protein. One cup of alfalfa sprouts contains around 1 gram of protein, as well as a range of other important vitamins and minerals.
- Sweet Corn: While sweet corn is often thought of as a starchy vegetable, it’s also a good source of plant-based protein. One cup of sweet corn contains around 5 grams of protein, making it a tasty and nutritious addition to any meal.
- Watercress: Watercress is a leafy green that’s high in vitamins A and C, as well as other important nutrients. It’s also surprisingly high in protein, with one cup containing around 1 gram.
How to include high-protein vegetables in your diet?
Including high-protein vegetables in your diet is easy. You can add them to your meals in a variety of ways. Here are some ideas:
Add high-protein vegetables to your salads – You can add lentils, edamame, broccoli, spinach, Brussels sprouts, kale, and asparagus to your salads.
Include high-protein vegetables in your soups and stews – You can add lentils, edamame, broccoli, spinach, Brussels sprouts, kale, and asparagus to your soups and stews.
Add high-protein vegetables to your stir-fries – You can add lentils, edamame, broccoli, spinach, Brussels sprouts, kale, and asparagus to your stir-fries.
Make high-protein vegetable smoothies – You can add spinach and kale to your smoothies.
The health benefits of high-protein vegetables
High-protein vegetables are not only a great source of protein, but they also have a number of health benefits. Here are some of the health benefits:
Weight loss – High-protein vegetables can help with weight loss as they are low in calories and high in fiber.
Heart health – High-protein vegetables can help to reduce the risk of heart disease as they are low in cholesterol and saturated fat.
Bone health – High-protein vegetables can help to improve bone health as they are high in calcium and vitamin K.
Digestive health – High-protein vegetables can help to improve digestive health as they are high in fiber.
Blood sugar control – High-protein vegetables can help to control blood sugar levels as they are low in carbohydrates.
It is very important to include healthy sources of protein in your daily diet. Protein is important for a variety of vital bodily functions and helps maintain muscle mass.
Don’t worry, plant-based, protein-rich options are available year-round. These options offer plenty of variety and can be enjoyed in a variety of recipes as a stand-alone dish or as a filling main course.
Please note that the protein content of each plant-based option may vary depending on the preparation method used. The values presented above correspond to the cooking method employed for each dish.
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.
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