High Protein Vegetables

Protein is essential for the growth, development, repair and maintenance of your body. The biological processes in your body break down proteins into amino acids which further combine to form new proteins. Proteins and amino acids are an essential component in cell formation. Apart from animals, there are several sources of proteins like nuts, grains, legumes and vegetables. Here is a list of 13 plant-based high protein sources for the vegetarian in you.

List of 13 High Protein Vegetables

Protein is essential to keep you energetic throughout the day. If you're looking for non-meat sources of protein, look no further! We have all that you need.

1. Chickpeas

A cup of raw chickpeas contains 41 grams of protein.

Also known as garbanzo beans, it is heart healthy and helps in digestion because of its high fiber content. It regulates the insulin levels in the body and is, therefore, very good for diabetics. It also contains manganese and folate.

2. Soybeans

A cup of cooked soybeans contains 28.6 grams of protein which almost amounts to the protein content in 150 grams of cooked chicken.

Soybeans contain the maximum amount of protein that can be found in plants and are a complete plant protein. They are heart healthy and help in digestion because of their high fiber content.

3. Lentils

A cup of cooked lentils contains 18 grams of protein.

Lentils, a kind of legume, are high in fiber and loaded with vitamins and minerals like iron, thiamin, phosphorous, etc. Cooked lentils can be added to a variety of foods like salads, soups, rice patties and are a boon for the calorie conscious.

4. Edamame

A cup of cooked edamame contains 16.9 grams of protein.

These are immature soybeans that are boiled or steamed within the pod. Although physically small in size, they are large packets of protein and contain all nine essential amino acids. It is one of the high protein vegetables popular in the Japanese cuisine.

5. Fava Beans

A cup of raw fava beans contains 10 grams of protein.

Fava beans are a rich source of iron, copper, folate and vitamins C, D and K. They not only help in lowering cholesterol, but also decrease the risk of certain type of cancers. And they are also antioxidants and detoxifiers.

6. Peas

A cup of cooked peas contains 8.6 grams of protein.

It is a power house of nutrition and is rich in folate, thiamin, iron and vitamins A, C and B. This high protein vegetable is a great source of antioxidants and reduces the risk of heart diseases and stomach cancer. It also helps in prevention of bone problems like arthritis and osteoporosis.

7. Pumpkin Seeds

An ounce of roasted pumpkin seeds contains 5.2 grams of protein.

They are rich in antioxidants and help reduce inflammation. They are known to help people with insomnia and help improve prostate health. They also reduce the risk of certain type of cancers like lung cancer, breast cancer, etc. They are high in vitamin E, zinc, magnesium, omega 3 fats, etc.

8. Corn

A cup of cooked corn contains 5 grams of protein.

It has a high amount of antioxidants compared to any other vegetable and is rich in minerals like magnesium, manganese, iron, copper, zinc and vitamins like A, B and E. Besides, it is rich in antioxidants and protects your heart. It also helps in diabetes and hypertension.

9. Artichokes

A medium artichoke contains 4 grams of protein.

It is rich in fiber and is packed with vitamins C and K, and minerals like iron and magnesium. It promotes liver, gall bladder and bone health. It also lowers cholesterol, helps in digestion and reduces the risk of cancer.

10. Broccoli

2.6 grams of protein in a cup of chopped broccoli make broccoli rank No. 10 among all high protein vegetables listed here.

It is a cruciferous vegetable which is a rich source of folate, vitamin C, vitamin D and vitamin K. It decreases the risk of certain type of cancers and is also an antioxidant. Eating steamed broccoli helps in lowering cholesterol levels and detoxing your body.

11. Mung Bean Sprouts

A cup of cooked mung bean sprouts contains 2.5 grams of protein.

It is a power house of nutrients like zinc, lecithin, vitamins C and K, iron and folate. It boosts the immune system, lowers cholesterol and helps prevent lifestyle diseases like diabetes, heart diseases, obesity, etc. It tastes great in salads and sandwiches.

12. Asparagus

100 grams of asparagus contains 2.4 grams of protein.

It is rich in potassium, antioxidants, vitamins A, C, E, K, etc. It is a diuretic and hence helps people with problems like edema and high blood pressure. It regulates body insulin levels, slows down body aging and helps prevent lung and bone cancer.

13. Dark Greens

A cup of dark greens like kale or spinach contains 1 to 3 grams of protein.

They are known as super foods that are nutrient rich, containing vitamins C and K and minerals like iron and magnesium. Raw dark greens supply more nutrients than cooked ones. They are rich in fiber and also help in keeping the liver and gall bladder healthy.

16 More High Protein Vegetables

The above mentioned vegetables are not the complete list of protein rich veggies. Here are a few more delectable vegetables that are rich in protein:

 
 
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