Vegetarianism is a lifestyle that excludes the consumption of meat (including fish, shellfish, and insects), and sometimes eggs, dairy products, and other animal-derived food.
Vegetarian diets may be followed for health reasons, such as to lose weight, improve cardiovascular health, control blood sugar, or improve insulin sensitivity. Vegetarian diets may also be followed for ethical, religious or environmental reasons.
Vegetarianism is associated with several health benefits. Research has shown that vegetarian diets are associated with lower levels of obesity and a reduced risk of death from cardiovascular disease as well as lower total mortality.[1][2] Vegetarians tend to have lower body mass indices than non-vegetarians.
Vegetables are a great alternative to meat, but did you know that some vegetables have more protein than meat?
The following is a list of vegetables high in protein:
1. Broccoli
2. Spinach
3. Beet Greens
4. Swiss Chard
5. Kale
Which vegetable has the highest protein?
1. Broccoli: One cup of chopped broccoli contains 33% of your daily value for protein. That is, if you eat 5 servings a day, it will provide 1/5th of your daily need for protein.
2. Asparagus: This vegetable is rich in fiber and manganese. It also has vitamin K, which helps with blood clotting and bone health. Asparagus is an excellent source of vitamin C and A as well as iron, B vitamins and folic acid. A serving of asparagus (about 7 spears) provides 2 grams of protein along with just under 2 grams of carbs and less than 1 gram of fat.
3. Cauliflower: Cauliflower contains about 2 grams of protein per serving and only about 4 grams of carbs for a total calorie count at around 40 calories per cup cooked or 6 grams per 100 gram serving uncooked cauliflower florets (which is about 3 ounces). It also contains vitamin C, folate and fiber along with omega-3 fatty acids that help promote heart health.
Vegetables high in protein
For a diet that is rich in vegetables, it’s important to know which vegetables high in protein. You can find high-protein vegetables in the following list:
1.Peas (28 g per cup) – A cup of peas contains 28 grams of protein, which is almost as much as an ounce of beef (30 grams.) The peas are also a good source of iron and B vitamins such as thiamin, riboflavin and niacin.
2.Beans (15 g per cup) – Beans are another vegetable high in protein. You can get 15 grams of protein from one cup of beans and they are also good sources of fiber, magnesium and potassium.
3.Broccoli (4 g per cup) – Broccoli is not only high in fiber but also has 4 grams of protein per serving. It is also an excellent source of vitamin C and other antioxidants that protect against free radicals that can cause cancer, heart disease and aging skin damage.
4.Spinach (5 g per cup) – Spinach is another vegetable high in protein with 5 grams per serving . Spinach also has a lot of iron , potassium and vitamin A .
5.Brussels sprouts (7
Vegetables high in protein
1.Broccoli: 8g per cup
2.Spinach: 7g per cup
3.Asparagus: 6g per 4 spears
4.Brussels sprouts: 4g per cup (boiled)
5.Sweet potato: 3g per medium potato
6.Kale: 3g per cup (cooked)
Are you trying to eat more vegetables in your diet?
The good news is that most vegetables are low in fat and high in fiber, vitamins, minerals and other nutrients. But what about protein? Can you get enough protein from vegetables alone?
The answer is yes, you can get all of the protein in a vegetarian diet from plants. But if you’re looking for more protein, there are some vegetables that will help fill the gap.
In general, plant-based sources of protein offer all eight essential amino acids — the building blocks of muscle tissue. Meat has all eight as well. However, some plant sources are lower in certain amino acids than others, so by combining different types of plant proteins together during meals or snacks, you can ensure that all of your amino acids are being met at every mealtime.
The highest vegetable protein sources are legumes, nuts, seeds and soy products. The following table lists the top 10 vegetables with the highest protein content per 100 grams.
Vegetable Protein Content (per 100 g)
Nuts, Seeds and Legumes
Vegetables are good for you. They’re loaded with vitamins, minerals and fiber. And they’re low in calories. They also contain protein — more grams than a steak or chicken breast.
Which vegetables have the most protein?
Here are five vegetables that have more protein than meat, according to the USDA National Nutrient Database:
Broccoli: 3 grams of protein per cup
Beets: 2 grams of protein per cup
Carrots: 1 gram of protein per cup
Spinach: 1 gram of protein per cup
Kale: 1 gram of protein per cup
The best vegetables for protein are those that contain little or no carbohydrates, especially starchy vegetables like potatoes, corn and peas.
Meat is generally considered to be the best source of protein because it contains all nine essential amino acids. However, there are some plant foods that have all nine essential amino acids as well. These include soybeans, quinoa, hemp seeds and chia seeds.
Vegetables high in protein include leafy greens such as spinach and kale; broccoli; cauliflower; celery; asparagus; green beans; beets; tomatoes; peppers; mushrooms; cucumbers and zucchini squash.
The highest vegetable protein content is found in soybeans, and the lowest is in spinach. Protein content varies widely among vegetables, with some containing as little as 2 percent protein and others as much as 20 percent.
Protein content in vegetables can be somewhat difficult to determine since it’s based on the percentage of protein by weight, which can vary considerably depending on how the vegetable was grown and processed. For example, if a vegetable has lost moisture during processing, its weight will decrease but its actual amount of protein may remain unchanged.
Soybeans (1 cup cooked) – 31 grams of protein.
A list of the most protein-rich vegetables, with the best sources of vegetable protein:
1. Lentils
2. Soybeans and tofu
3. Chickpeas (garbanzo beans)
4. Beans (black, kidney, lima, pinto, etc.)
5. Peas (mature)
6. Vegetable oils.