Vegetables high in amino acids are one part of a healthy balanced diet and protein is an essential nutrient for our bodies, boosting our capacity for physical activity, and promoting tissue growth and repair. With high-quality plant proteins being available to us there’s no longer any need to consume animal products. When it comes to some of the highest vegetable sources of protein, beans stand out as the king, beating nuts and even edamame.
Vegetables high in amino acids
Amino acids are the building blocks of protein. They help your body create and repair muscle, tendons and ligaments, skin and hair. While animal products such as meat and dairy contain all the essential amino acids, there are plenty of vegetarian sources to get your daily fill.
Vegetables high in amino acids include beans, peas, spinach, broccoli, corn and potatoes. There are also many fruits that contain these nutrients.
Amino acids are the building blocks of protein. Those who follow a vegan diet must get them from plant sources, rather than animal products.
You can find amino acids in a wide variety of fruits and vegetables, but some have more than others.
Here are some vegetables high in amino acids:
Kale and collard greens are good sources of lysine, an essential amino acid that is often missing from vegan diets. Other leafy greens like spinach and Swiss chard are also good choices.
Peas, beans and lentils all contain all nine essential amino acids. You can eat them alone or add them to salads as well as soups, stews and stir-fries. You can also sprout legumes to make them easier to digest, according to Healthline.com.
Nuts and Seeds
Raw nuts like almonds, cashews, walnuts and hazelnuts contain all nine essential amino acids as well as healthy fats that keep you feeling full longer. Raw seeds such as pumpkin seeds, sesame seeds and sunflower seeds provide similar benefits when eaten raw or lightly roasted without added oil or salt.
Vegetables are high in amino acids. This is particularly true of the leafy vegetables such as spinach, collards, Swiss chard and kale. The chart below lists some of the vegetables (and fruits) that are high in amino acids.
Foods High in Amino Acids
Food Serving Size Protein (g)
Almonds 1 oz 6.8
Asparagus 4 spears 0.4
Avocado 1/2 cup 1.1
Beans, green cooked 1/3 cup 2
Beans, kidney cooked 1/3 cup 2.1
Broccoli cooked 1/2 cup 2.4
Brussels sprouts boiled 1/2 cup 3.3
Cabbage raw ½ cup 0.6
Carrots raw ¼ cup 0.9
Cauliflower raw ½ cup 0.8
There are 20 amino acids, and all of them are essential for human health.
Amino acids are the building blocks of protein. Your body can synthesize 12 of these 20 amino acids, but the other eight must be obtained from food sources. The eight essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, and tryptophan.
Vegetables high in amino acids:
Asparagus is a good source of threonine and tryptophan. Threonine is an essential amino acid that’s involved in protein synthesis; it helps regulate blood sugar levels and muscle growth and repair. Tryptophan is a precursor to serotonin production – this neurotransmitter contributes to feelings of well-being and relaxation.
Avocados contain tryptophan as well as vitamins B1 (thiamin) and B6 (pyridoxine). Tryptophan has been shown to relieve depression symptoms by increasing serotonin levels in the brain. Avocados are also rich in potassium, which helps regulate blood pressure by keeping sodium levels in check; along with magnesium and calcium they promote nerve function throughout the body as
Most of the amino acids are made from protein, but some are made from other sources.
The following vegetables are high in amino acids:
Leafy greens. Swiss chard, spinach, kale, collards and other leafy greens contain large amounts of lysine, an essential amino acid that can be hard to find in a vegetarian diet. These vegetables also contain plenty of other vitamins and minerals such as iron and zinc.
Beans and lentils. Beans and lentils are high in protein and contain all nine essential amino acids needed by your body. They’re also packed with fiber and other nutrients like folate and potassium (folic acid).
Seaweed. Seaweeds like kelp and wakame have lots of iodine — which is good news for vegans who don’t eat dairy products or eggs since these foods are usually fortified with it. Seaweed is also rich in Vitamin K1 which is important for blood clotting, bone health, dental health as well as eye health (retina).
Vegetables high in amino acids
Fruits and vegetables are rich sources of many essential vitamins and minerals, but did you know that many of them are also rich in amino acids? Amino acids are the building blocks for protein, so eating a diet rich in amino acids can help support muscle growth and strength. So which fruits and vegetables have the most amino acids? The following list includes several fruits and vegetables high in amino acids, organized by the amount of each nutrient they contain per serving:
1. Spinach (1 cup)
2. Sun-dried tomatoes (1/4 cup)
3. Strawberries (1 cup)
4. Peas (1/2 cup)
5. Broccoli (1 cup)
6. Cherries (1 cup)
7. Carrots (1 medium)
8. Garlic cloves (3 medium)
Vegetables high in amino acids
Vegetables are an excellent source of protein, with many vegetables containing all 20 amino acids. They also contain vitamins, minerals and fiber, making them a complete protein.
Which foods contain the most amino acids?
Protein-rich foods include meat, fish, poultry (chicken and turkey), eggs, nuts, seeds and legumes (beans). Nuts are also considered a good source of healthy fats. Vegetables contain some protein but not as much as meat or dairy products.
There is no single food that contains all 20 amino acids that are essential for human health. However, there are many foods that contain some essential amino acids in greater quantities than others.
Vegetables high in amino acids include asparagus, bell peppers, broccoli, brussels sprouts and cabbage. Vegetables that are good sources of amino acids contain several different types of amino acids, including essential amino acids.
Vegetables that are good sources of essential amino acids include beans, lentils and soybeans. Beans and lentils are a great source of vegetable protein because they are high in all nine essential amino acids. Soybeans are also considered a complete protein because they provide all the essential amino acids in one food group.
Foods containing the most protein include meat, poultry and fish. Many people choose to eat plant-based proteins because they believe it is healthier for them than eating meat products.
Vegetables High in Amino Acids
Asparagus. Asparagus is a great source of glutamine and arginine, two amino acids that help reduce muscle soreness after exercise.
Beans and lentils. Beans and lentils are good sources of tryptophan, an essential amino acid that plays an important role in mood regulation.
Broccoli. Broccoli contains all eight essential amino acids needed to build protein in the body. It also contains high levels of vitamin C, which is needed for collagen synthesis (which helps keep skin healthy).
Cabbage family vegetables (cauliflower, broccoli, etc.) Cabbage family vegetables are excellent sources of sulfur-containing amino acids like cysteine, which can help maintain healthy hair, skin and nails.
Carrots. Carrots have a lot of vitamin A and beta carotene (which your body converts into vitamin A), both of which promote healthy vision by helping maintain healthy eyesight. Carrots are also rich in potassium and vitamin K, both beneficial for bone health.
There are 20 amino acids, and they’re the building blocks of protein. While your body can make some amino acids, you need to get others from food.
Amino acids are found in animal products (meat, fish, dairy) and plants. Vegetables are a good choice because they’re rich in all nine essential amino acids — the ones your body can’t make on its own. These include: