The most common vegetable is the potato. It has a high glycemic index, which means that it raises blood sugar levels quickly. However, the potato also contains resistant starch, which helps prevent heart disease and diabetes.
Another common vegetable is broccoli. Broccoli is high in vitamin C, folate and fiber. It has a low glycemic index, meaning that it does not raise blood sugar levels as quickly as other vegetables do.
Carrots are another common vegetable that is high in beta carotene, which helps protect against cancer and heart disease by preventing oxidation of blood fats called LDL (low-density lipoprotein). Carrots also contain vitamin A and potassium, which helps keep blood pressure at a healthy level.
Onions are another vegetable that can be used as an ingredient in many recipes or eaten raw as part of a salad or as an appetizer before dinner. Onions contain quercetin and flavonoids that help fight cancer cells in the body while boosting immunity against bacterial infections like colds and flu
According to the USDA, there are many vegetables that contain more protein than meat.
High Protein Fruit
Banana: 1 medium banana contains 2 grams of protein.
Cantaloupe: 1 cup of cantaloupe contains 2 grams of protein.
Grapefruit: 1/2 grapefruit contains 0.6 grams of protein.
Mango: 1 cup of sliced mango contains 2 grams of protein.
Papaya: 1 papaya contains 1 gram of protein.
Vegetables Ranked by Protein Content
Spinach comes in at 7 grams per cup, but according to the USDA, it is actually one of the lowest sources of protein on this list, with just over half a gram per serving. Other vegetables that made the top 10 include broccoli (3 g per cup), watercress (2 g per cup) and bok choy (1 g per cup). In general, leafy greens are a great way to boost your intake without increasing your calorie count significantly or adding any saturated fats or cholesterol.
When it comes to protein, the bodybuilding community is obsessed with meat. But there are plenty of other sources of lean protein that don’t come from animals.
Vegetables, beans and legumes are all high-protein foods that should be part of any healthy diet (1). Many vegetarian athletes also incorporate soy products into their diet.
Vegetables ranked by protein content
The following table lists the top 10 vegetables with the highest protein content per 100 grams (2).
Name Protein (g/100g)
Protein can be found in many types of foods, including meat, fish, poultry, dairy products and eggs. Vegetarians can get their protein needs met by eating a variety of high-protein vegetables.
Vegetable sources of protein include:
Beans (kidney beans, lima beans and lentils)
Soybeans
Nuts (almonds, walnuts and pecans)
Seeds (pumpkin seeds and sunflower seeds)
High-Protein Fruits. In addition to being high in protein, many fruits are also high in fiber, which helps you feel full. Some examples include:
Avocados. This creamy fruit is a good source of potassium as well as vitamins C and E. It’s also rich in monounsaturated fat that may help lower cholesterol levels and improve heart health. One cup of diced avocado contains 9 grams of protein and 4 grams of fiber — both important nutrients for weight maintenance and muscle building during exercise.
Vegetables are a great source of protein. They’re also low in fat and calories.
Vegetables are high in fiber, which helps you feel full and satisfied longer. This can help you eat less overall and lose weight.
The more types of vegetables you include in your diet, the better. That way, you’ll get a variety of nutrients that support good health.
There are more than 300 different kinds of vegetables. Some have more protein than others do. Here’s how to choose the best ones:
High-protein vegetables include legumes such as beans, peas and lentils; starchy vegetables such as potatoes; dark leafy greens such as spinach and collard greens; cruciferous vegetables such as broccoli and cauliflower; and soy foods such as tofu or tempeh (a fermented soy product).
Vegetables are a low-calorie, nutrient-dense food that is packed with vitamins and minerals. Many vegetables are high in fiber and water content, which makes them filling and satisfying.
Vegetables contain no cholesterol and are low in sodium; however, they can be high in fat if they’re fried or sautéed with oil. Before you reach for the frying pan, take a look at how many grams of fat are in your favorite vegetable. You may be surprised by how much fat is hiding in those seemingly healthy vegetables.
High-Fat Vegetables
Vegetable Fats Per 1/2 Cup Serving Calories Protein Fat Carbohydrates Artichoke Hearts 2 g 77 kcal 2 g 1 g 9 g Beets 2 g 69 kcal 2 g 0 g 13 g Broccoli 3 g 90 kcal 3 g 1 g 12 g Brussel Sprouts 4 g 83 kcal 4 g 1.5 g 10 g Cabbage 5 mg 68 kcal 2 mg 0 mg 18 mg Carrots 6 mg 70 kcal 1 mg 0 mg 23 mg Corn (frozen) 3 mg 96 kcal 3.5 mg 0 mg 21.5 mg Eggplant 3 mg 55 kcal 0.5 mg 0 mg 14.5
High Protein Vegetables
High Protein Fruit
Eggs
Seafood
Protein Powder and High Protein Snacks
Vegetables ranked by protein content. The best sources of protein are animal products like meat, poultry, fish and dairy products. However, plant-based foods can also be a good source of protein if you choose the right ones. Here is a list of vegetables that are high in protein.
Arugula (2 oz.): 3g protein
Broccoli (1 cup): 5g protein
Spinach (1 cup): 5g protein
Zucchini (1 cup): 2g protein
This article lists the top 10 vegetables that have more protein than meat.
1. Collard Greens
2. Spinach
3. Amaranth
4. Quinoa
5. Broccoli
6. Beets
7. Kale
8. Bok Choy (Chinese Cabbage)
9. Seaweed (Nori/Dried Seaweed)
High Protein Vegetables
The following vegetables are the highest in protein.
1. Kale: 1 cup cooked kale has 7 grams of protein. It’s also a good source of iron and vitamin A.
2. Broccoli: 1 cup cooked broccoli has 5 grams of protein. It’s also an excellent source of fiber, potassium, vitamin C and vitamin K.
3. Cauliflower: 1 cup cooked cauliflower has 3 grams of protein, as well as fiber and vitamin C.
4. Spinach: 1 cup cooked spinach contains 6 grams of protein and is rich in vitamins A and K as well as potassium and magnesium.
5. Brussels sprouts: 1 cup cooked Brussels sprouts contain 4 grams of protein and are rich in vitamin C and dietary fiber.
6. Green peas: 1 cup green peas contains 8 grams of protein, along with iron and vitamin C (although they have no carbs!).
If you are looking for a way to increase your protein intake, there are plenty of high-protein fruits and vegetables to choose from.
Protein is an essential nutrient that helps keep our bodies strong, healthy, and lean. It can also help you feel full and satisfied after a meal, so it’s great for weight loss.
The recommended daily allowance (RDA) for protein is 0.8g per kilogram of body weight — or 0.36g per pound of body weight — for adults who are moderately active. If you’re trying to lose weight or build muscle mass, it’s best to get your protein from food rather than supplements. This allows your body to absorb all the nutrients found in whole foods better than when taking supplements alone.
Vegetables:
1. Kale (2 cups) – 7 grams of protein
2. Spinach (2 cups) – 5 grams of protein
3. Broccoli (1 cup) – 5 grams of protein
4. Brussels sprouts (1 cup) – 5 grams of protein
5. Romaine lettuce (1 cup) – 4 grams of protein
6. Green peas (1 cup) – 4 grams of protein
7. Asparagus (2 spears) – 3 grams of protein
8. Artichoke hearts (3 slices) – 3 grams of protein
9. Cauliflower (1/2 cup) – 2 grams of protein