Protein is important for many body parts, from your hair to muscles, and is crucial in keeping the structure of your body healthy. You may know that legumes, dairy, meat, poultry and seafood are protein sources, but did you know that some vegetables are also packed with protein? While not all vegetables with protein have a comparable amount of protein to the foods mentioned, they are nevertheless the cornerstone of any healthy eating pattern. They are rich in essential nutrients your body needs to function at its best. Here we look at what vegetables are high in protein and what other nutrients they bring to the table. Some of the foods on this list may surprise you.

High-Protein Vegetables, Ranked from Highest to Lowest Protein:

Green Peas

1 cup: 8.6 g protein Peas are a super versatile vegetable that is surprisingly packed with protein. It is also a good source of fiber, with 35% of the daily recommendation per cup. Add peas to your favorite pasta, stir-fry or soup tonight for a nutrition and protein boost.

Spinach

1 cup: 5.2 g protein Along with being the second highest protein vegetable on this list, spinach has a lot going for it. It is full of nutrients like vitamin A, vitamin K and vitamin C, which support a healthy immune system, protect vision, promote healthy blood flow and more. This ranking refers to cooked spinach, so make it pantry-friendly by trying one of our recipes that start with a bag of frozen spinach.

Artichokes

1 cup: 4.8 g protein Like many other vegetables on this list, artichokes are packed with protein, fiber and many other nutrients. Artichoke is a flavorful, earthy vegetable that deserves a spot on your plate. Enjoy canned or fresh artichokes with these easy preparation tips.

Sweet Corn

1 cup: 4.7 g protein Contrary to what some may think, sweet corn is a nutritious food with impressive health benefits. Similar to green peas, it is a good source of fiber (12% of the RDA per cup) which helps keep you full and satisfied, especially when paired with protein. Keep some in your freezer to throw together some of our favorite easy corn recipes.

Avocado

1 cup: 4.6 g protein There are so many reasons to enjoy avocados, from managing weight to boosting your heart health. Along with protein, avocados are a good source of potassium and fiber. While we love a classic avocado toast, there are many ways to enjoy this high-protein vegetable that are not in toast form.

Asparagus

1 cup: 4.3 g protein Asparagus is a high-protein, low-carb vegetable with a number of nutritional benefits. It is a great source of folate and vitamin A, which are important for cell growth, vision and healthy skin. Plus, you can enjoy the benefits in the form of Garlic-Parmesan Asparagus—need we say more?

Brussels Sprouts

1 cup: 4 g protein Brussels sprouts pair fiber and protein with several vitamins and nutrients to keep you feeling full and nourished. Not to mention, they have health benefits ranging from keeping you mentally sharp to fighting cancer and lowering blood pressure. With 4 g of protein present in every cup uncooked, enjoy them roasted with garlic and Parmesan.

Mushrooms

1 cup: 4 g protein Mushroom’s meaty flavor sets it apart from other vegetables. Not only are they earthy and flavorful, but these fungi also contain more protein than several vegetables—One cup of cooked mushrooms provides about 4 g of protein! Moreover, mushrooms are packed with B vitamins, and for those mushrooms grown under UV light, vitamin D, which is a nutrient that many people are not getting enough of. Check out our Healthy Mushroom Recipes for meal ideas.

Kale

1 cup: 3.5 g protein Kale gained a reputation of being a nutrient powerhouse, and its impressive nutrition profile backs up the claims. It is full of antioxidants, vitamins and nutrients that help stave off chronic diseases like diabetes and cancer. To savor this highly nutritious veggie that provides nearly 4 g of protein per one cup serving cooked, add it to soups and salads, make kale chips or try one of our delicious kale recipes.

Potatoes

1 cup: 3 g protein Potatoes have a bad rep for being a high-carb vegetable. In reality, though, they are a good source of several nutrients—one cup (160g) of cooked potato boasts 20% of your daily needs for potassium and 25% of your vitamin C needs. They are also a filling option for a starchy vegetable, offering three g of protein per serving cooked. Check out our tips for turning a baked potato into a healthy and delicious meal.

Health Benefits of Watercress, According to a Dietitian

This peppery little leafy green boasts a bunch of nutrition perks that can help support heart and bone health—and more. Plus, it makes the perfect sandwich topper.

Watercress is a leafy green that’s often overlooked, though the vegetable is widely consumed in Asia and Europe. So, what’s all the fuss about? Keep reading to learn all about the potential health benefits of watercress.

What Is Watercress?

Watercress (Nasturtium officinale) is a semi-aquatic plant that naturally grows in springs and shallow waters. Belonging to the mustard family, watercress is related to collard greens, cabbage, kale, Brussel sprouts, turnips and radishes. If you’re unfamiliar with what watercress looks like, it’s a cluster of glossy, small, round, green leaves with circular edges attached to light green hollow stems. The flavor is pungent and peppery, with a fresh, leafy scent similar to arugula. The flowers are typically not eaten. During the peak season from late spring to early summer, you can find watercress in specialty food markets, local grocery stores and farmers’ markets. Watercress can also be grown hydroponically year-round. (Hydroponics is a method of growing plants without soil.)

Watercress Nutrition

One cup of raw watercress contains:

• 4 calories
• 0.8 g protein
• 0 g fat
• 0 g carbohydrate
• 0 g fiber
• 15 mg vitamin C
• 85 mcg vitamin K

Watercress Health Benefits

Watercress may not be your typical fiber-rich vegetable. Still, it’s a nutrient-dense green that provides a good source of vitamin C and an excellent source of vitamin K, as well as a range of other nutrients, such as vitamin A, manganese, riboflavin and vitamin B6. In addition, watercress may offer the following health benefits.

Promotes hydration

Drinking a glass of water isn’t the only way to hydrate. Eating vegetables such as watercress may also have the same effect. In fact, watercress is one of the many leafy greens made up of almost entirely water: 95% of watercress is water. Consuming enough fluids, particularly water, is essential for all bodily functions, including moving nutrients and waste through the body, maintaining healthy blood pressure, controlling body temperature, preventing dehydration and more.

Supports building bones

Eating 1 cup of raw watercress provides all the vitamin K you need for the day. This fat-soluble vitamin is not only important for blood clotting but also supports bone formation. Some studies suggest that high consumption of vitamin K may increase bone density and reduce the risk of hip fractures. A review of studies published in the journal Medicine also noted that participants with the highest intake of vitamin K had a 22% reduction in the risk of fractures compared to those with the least amount of vitamin K in their diet.

May reduce cancer risk

Watercress is a good source of vitamin C. This nutrient has a long list of health benefits, including supporting collagen production to keep your hair, nails, skin and joints healthy. Vitamin C also has immune-boosting and wound healing properties. In addition, vitamin C may also help fend off free radicals that may damage body cells by preventing the formation of certain cancer-causing compounds. A meta-analysis of studies published in The American Journal of Clinical Nutrition found that a diet rich in vitamin C, primarily from vegetables and fruits, may lower cancer risk.

May lower heart disease risk

You may be surprised that vitamin C also protects the heart. Many studies, including one published in Public Health Nutrition, have noted that eating a more produce-packed diet (and this would include watercress) may lower one’s risk of heart disease. The antioxidant and anti-inflammatory properties found in vitamin C may support blood vessel function to guard against heart attack.

May support vision

Watercress is a rich source of lutein and zeaxanthin. These carotenoids also act as antioxidants, potentially lowering the risk of age-related eye diseases and cataracts. Research suggests that eating foods containing lutein and zeaxanthin may help protect eye health.

Potential Side Effects of Watercress

Certain blood-thinner medications, such as warfarin, have potentially dangerous interactions with vitamin K. So, consuming vitamin K-rich foods may decrease the effectiveness of your medication. If you’re on any blood-thinner medications, check with your doctor about the appropriate amount of vitamin K to include in your diet.

How to Enjoy Watercress

Watercress is a versatile vegetable. Add it as a green to sandwiches, such as these Avocado Egg Salad Sandwiches or use it as the base of a salad, such as this Green Salad with Peaches, Feta & Mint Vinaigrette. Want to eat watercress cooked instead? One easy way is stir-frying it, like in this Watercress with Rice Wine-Oyster Sauce. Looking to boost your iron absorption? You’re in luck—watercress is rich in vitamin C, which improves iron absorption. This bold-flavored green pairs well with beef, such as Rosemary-&-Garlic-Basted Sirloin Steak or Skillet Steak with Mushroom Sauce.

Bottom line

Watercress offers more than just a garnish—its wide array of nutrients may protect your heart, strengthen your bones, lower your risk of cancers and improve your overall health. Be sure to browse these Healthy Watercress Recipes to find out how you can add this nutritionally potent green into your weekly rotation of dinner veggies.

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