Vegetables are high in protein. But you don’t have to eat a lot of them to get enough.
Protein is an essential nutrient that builds and maintains muscle, provides energy, helps repair tissue and fights infection. Protein is often considered the “building block” of our bodies because it is used to form new tissues and structures.
The human body does not store protein, so it must be obtained from the diet on a daily basis. Protein can be found in meat, poultry, fish, seafood, eggs, dairy products and legumes (beans). Beans are considered a low-glycemic carbohydrate food source because they do not raise blood sugar levels significantly.
Vegetables are a great source of protein, but some are higher in protein than others. Here are some of the vegetable sources of protein:
Spinach
Broccoli
Cauliflower
Asparagus
Brussels sprouts
Spinach, broccoli and cauliflower are all high in protein.
Spinach is a popular green vegetable that’s packed with vitamins and minerals. It also provides you with a good amount of protein. One cup of cooked spinach contains about 2 grams of protein, which makes up 10 percent of the daily recommended value (DV).
Broccoli is another nutritious vegetable that provides you with plenty of vitamins and minerals, including fiber and vitamin C. A single cup of cooked broccoli has about 3 grams of protein, which makes up 15 percent of the DV.
Cauliflower is also a good source of protein. One cup of cooked cauliflower contains 2 grams of protein, which accounts for 10 percent of the DV.
Spinach is a leafy green vegetable that can be eaten raw or cooked. It is an excellent source of protein, vitamins and minerals.
Spinach contains vitamin C, folate, vitamin A, iron and calcium.
Protein content in spinach (100 g, cooked) is 2 grams.
Raw broccoli contains about 1 gram of protein per serving (1/2 cup). Cooked broccoli has about 6 grams per serving (1 cup). Broccoli also provides fiber, vitamin C and potassium.
There are many high-protein foods available, and you don’t have to rely on meat to get the protein your body needs. Here are some popular high-protein fruits, vegetables and legumes:
Fruits
Avocado (1 cup) — 11 grams of protein
Banana (1 medium) — 3 grams of protein
Blueberries (1 cup) — 4 grams of protein
Grapefruit (1/2) — 2 grams of protein
Raspberries (1 cup) — 8 grams of protein
Strawberries (1 cup) — 4 grams of protein
Vegetables
Asparagus (6 spears) — 3 grams of protein
Broccoli (1/2 cup cooked florets) — 2 grams of protein**
Vegetables aren’t just the low-calorie, high-fiber side dish that you’re used to. Some vegetables are also good sources of protein.
Protein is an essential nutrient that helps build and repair tissue and muscle, as well as make enzymes, hormones and other body chemicals. Protein deficiency can cause hair loss, muscle wasting and weakness, among other symptoms.
Most people in the United States get more than enough protein in their diets — especially if they eat a variety of foods over the course of each day.
However, some vegetarians may need to get extra protein from beans, nuts or soy products to make sure they’re getting enough of this vital nutrient.
https://www.youtube.com/watch?v=fNfD1jBFBZU
The following vegetables are good sources of protein:
how much protein in broccoli
Broccoli is a vegetable with many health benefits. It contains many vitamins and minerals, and is also high in fiber. One of the main nutrients found in broccoli is vitamin C. Vitamin C helps boost your immune system and protects against colds and other illnesses. Broccoli also contains folate, which helps prevent birth defects if taken before conception.
You can eat broccoli raw or cooked, but it’s best to steam the vegetable because cooking it helps release the nutrients that are locked within its cell walls. If you choose to eat it raw, make sure you peel away any brown spots before eating it as they indicate that the broccoli has been damaged by light or heat exposure.
How Much Protein Is In Broccoli?
One cup of chopped raw broccoli contains around 3 grams of protein, while one cup of chopped cooked broccoli has around 2 grams of protein.
How much protein is in broccoli?
Broccoli is a vegetable that contains a high amount of protein. The average serving size of broccoli contains about 6 grams of protein. This amount may vary based on the type and preparation method of the vegetable. For example, if you choose to steam your broccoli rather than boil it, you will get slightly more protein per serving.
How many calories are in broccoli?
A 5-ounce serving of steamed broccoli has about 35 calories, 0.5 grams fat and 2 grams fiber. It also provides 170 milligrams potassium and 80 percent vitamin C for the day.
How much sodium is in broccoli?
A 5-ounce serving of steamed broccoli has about 120 milligrams sodium, which is less than 1 percent of the daily recommended intake (RDI) for most adults over 19 years old, according to the National Institutes of Health (NIH). You should limit your daily sodium intake to no more than 2,300 mg per day if you want to lower your risk for high blood pressure or stroke, according to the NIH.
How much carbs are in broccoli?
A 5-ounce serving of steamed broccoli has about 6 grams total carbohydrates and 3 grams dietary fiber (recommended intake
Broccoli, like most vegetables, contains protein. In fact, it contains 3 grams per cup.
This means that a half-cup serving of broccoli contains 1 gram of protein. The USDA recommends that women eat 46 grams and men eat 56 grams of protein per day. So if you’re eating a balanced diet, you should get enough protein from other sources to meet your needs.
Protein is an essential part of any diet because it helps your body build and maintain muscle tissue and repair cells damaged by exercise. Protein also helps with digestion, blood clotting and energy production.
The main sources of protein in the average American’s diet are meat and dairy products like eggs and milk. But there are lots of other foods that contain protein too — including fruits, nuts, legumes and even vegetables like broccoli!
A 100-gram serving of cooked broccoli provides 2.5 grams of protein, or roughly 10 percent of the recommended daily intake for most adults. The same amount of raw broccoli contains 2.2 grams of protein.
Broccoli is an excellent source of vitamin C and a good source of vitamin A, potassium, phosphorus and fiber. It also contains several B vitamins including folate, niacin, riboflavin and vitamin B6.
Broccoli is low in calories and contains no fat or cholesterol.
Broccoli is a cruciferous vegetable, which means it’s related to other healthful vegetables such as cabbage, cauliflower, kale and Brussels sprouts. Like many of its relatives in this family of foods, broccoli is rich in nutrients and vitamins.
Protein Content
One cup of raw broccoli contains about 3 grams of protein. This amount drops significantly after cooking; steaming broccoli reduces the amount by 6 percent while boiling reduces it by 7 percent. Broccoli also contains a good amount of fiber and minerals like calcium, iron and potassium.
Health Benefits
Broccoli contains many beneficial compounds called glucosinolates, which have been shown to help prevent cancer in animal studies. Researchers discovered that this compound blocked the growth of tumors in rats who were exposed to an artificial carcinogen called benzo(a)pyrene. Broccoli also provides sulforaphane, another compound that has been shown to fight cancer cells in test tubes and animal studies; however, human studies on this topic are limited at this time.