Vegetables are high in protein and the best way to get the most out of them is to eat them raw. This can be difficult for some people, but if you can manage it, it will be worth it.
Vegetables are healthy and one of the best things you can possibly eat. However, many people wonder how much protein they contain and if they can be considered a good source of protein.
The answer is a definite yes! One cup of boiled broccoli has as much as 10 grams of protein while one cup of boiled spinach has 7 grams of protein and one cup of boiled lettuce has 5 grams of protein.
I would recommend eating your vegetables raw if possible because this way you won’t lose any nutrients by cooking them which can happen when you boil or fry them. But if you don’t like raw vegetables then just make sure that when you do cook them you don’t put oil in with them because this will also destroy some nutrients.
When you think of protein, you probably think of meat. But there are plenty of other foods that contain protein, including vegetables and fruits. In fact, some vegetables have more protein than meat does!
The following list contains 20 high-protein vegetables that will help you meet your daily intake needs:
1. Peas
2. Spinach
3. Kale
4. Broccoli
5. Brussels sprouts
6. Asparagus
7. Cauliflower
8. Pumpkin seeds
9. Almonds and almond butter (a raw nut)**
10. Quinoa**(a seed)**11
Vegetables are a great source of protein. Many people think that they can’t get enough protein on a vegetarian diet, but that’s not true. Vegetables are packed with nutrients and offer many health benefits.
Vegetables provide all nine essential amino acids, making them high in protein. They have less protein than meat, but they have plenty of vitamins and minerals like vitamin A, B6 and C, potassium and fiber. The following 20 vegetables offer the highest amount of protein per serving (1/2 cup).
20 Highest Protein Vegetables (per 1/2 cup)
Artichokes: 7 grams
Beets: 4 grams
Broccoli: 3 grams
Brussels sprouts: 4 grams
Cabbage: 2 grams1
Carrots: 1 gram2
Green peas: 5 grams3
Spinach: 5 grams4
There are many vegetables that are high in protein. The most common ones are soybeans, lentils, peas and beans. These legumes are known for their high protein content and can be used as a meat substitute in many dishes. There are other vegetables that can provide you with enough protein to meet your daily needs.
Here is a list of 20 highest protein vegetables:
Spinach – 3 grams per cup cooked
Broccoli – 2 grams per cup cooked
Eggplant – 1 gram per cup cooked
Brussels sprouts – 2 grams per cup cooked
Arugula – 2 grams per cup raw
Leafy greens like kale and collard greens contain as much as 4-6 grams of protein per cup raw, which is very impressive considering they’re almost entirely fiber and don’t have any fat or carbs!
How much protein do you need?
The amount of protein your body needs depends on your age, gender and level of physical activity. The recommended dietary allowance (RDA) for all adults is 0.8 g per kilogram of body weight per day. This is the same for vegetarians as it is for non-vegetarians.
Vegetables can provide up to 20% of your daily protein requirement, but there are some vegetables that have more protein than others. For example, 1 cup of cooked lentils contains 18 grams of protein, while 1 cup of cooked broccoli contains 5 grams.
The following table shows 20 high-protein vegetables and fruits:
1 cup cooked lentils (18 grams)
1 cup cooked edamame beans (15 grams)
1 cup cooked chickpeas (14 grams)
1 cup cooked kidney beans (13 grams)
1/2 cup dried chickpeas (10 grams)
1/2 cup dried pinto beans (10 grams)
1/2 cup dried black beans (9 grams)
1/2 cup dried white beans (9 grams)
Vegetables are a key source of nutrients and are an important part of any healthy diet. They are low in calories and high in fiber, vitamins and minerals that the body needs to function properly.
Vegetables are also a good source of protein. However, not all vegetables have equal amounts of protein. Some vegetables have more protein than others, so it’s important to know which ones have the most protein per serving.
This guide will provide you with information about each vegetable along with its nutritional values and health benefits. We’ll also tell you which foods have more protein than others so that you can make better choices when eating out or preparing meals at home.
The 20 highest protein veggies include:
Asparagus – 4 grams per 100g (cooked weight)
Broccoli – 3 grams per 100g (cooked weight)
Brussels sprouts – 4 grams per 100g (cooked weight)
Cabbage – 3 grams per 100g (cooked weight)
When people think of protein, they often think of meats like chicken, fish and beef. But, there are plenty of other sources of protein that can help you reach your daily intake goals.
If you’re trying to get more protein in your diet, consider adding these vegetables and fruits to your shopping list. They’re full of healthy nutrients and will help you meet your daily protein needs.
What vegetables have more protein than meat?
The following 20 vegetables have more protein than meat:
Asparagus
Broccoli
Cauliflower
Bell Peppers (red, green or yellow)
Spinach
Lettuce (romaine)
Brussels sprouts
The list below contains 20 of the highest protein vegetables and fruits.
1. Beans (15 grams of protein per cup)
2. Green peas (9 grams of protein per cup)
3. Spinach (6 grams of protein per cup)
4. Broccoli (5 grams of protein per cup)
5. Kale (4 grams of protein per cup)
6. Artichoke hearts (3 grams of protein per artichoke heart)
7. Bok choy (3 grams of protein per cup)
8. Collard greens (3 grams of protein per cup)
9. Asparagus (2 grams of protein per spear)
10. Avocado (2 grams of protein per avocado)11 12 13 14 15 16 17 18 19 20
If you’re trying to eat more vegetables and fruits, protein is an important nutrient to add.
While some veggies have more protein than others, there are plenty of options that are packed with protein.
Here are 20 high-protein vegetables and fruits that you can add to your diet.
1. Seaweed: 3 g per 1/2 cup serving
2. Kale: 2 g per 1/2 cup serving
3. Broccoli: 1 g per 1/2 cup serving
4. Bok choy: 2 g per 1/2 cup serving (cooked)
Vegetables and fruits are extremely nutritious, low in calories, high in fiber and water, and are fat-free. Many vegetables also contain protein, although the amount of protein varies widely.
Here are 20 high-protein vegetables and fruits.
1. Soybeans – 19 grams per cup (cooked)
2. Lentils – 18 grams per cup (cooked)
3. Sesame seeds – 16 grams per 1/4 cup
4. Quinoa – 8 grams per 1/4 cup uncooked; 5 grams per cup cooked
5. Chia seeds – 8 grams per 2 tablespoons
6. Pumpkin seeds – 7 grams per 1/4 cup
7. Broccoli – 6 grams per cup cooked florets; 3 grams per stalk raw or 1/2 cup cooked stems; 2 ounces frozen spears = 4.6 grams protein
8. Kale – 6 grams per 1/2 cup cooked leaves; 4 calories in 2 ounces raw or 2 cups frozen (or 3 cups fresh if you use bunches instead of leaves); 5 calories in 2 ounces of fresh shoots or sprouts; 4 calories in 2 ounces of fresh baby kale sauteed with oil or butter (more if you add cheese or other ingredients); 9 calories in 2
1. Spinach
2. Broccoli
3. Kale
4. Collard greens
5. Asparagus
6. Brussels sprouts
7. Cauliflower
8. Green peas (frozen)
9. Artichoke hearts (canned)
10. Edamame (soybeans)