Vegetables are a great source of protein. This is because they contain all eight essential amino acids and are a natural source of vitamins, minerals and fiber.
The protein content of vegetables depends on their specific composition and the type of preparation they undergo during cooking. The most common sources of vegetable protein are legumes (beans, lentils, soybeans), grains (rice, wheat) and nuts (almonds, hazelnuts).
In our list of the highest vegetables in protein, we have included a variety of different types of veg. From green leafy vegetables like spinach and rocket to root vegetables like parsnips and sweet potatoes.
Here are some of the best veg that contain protein:
Spinach – 1 cup cooked = 5.3 grams
Rocket – 1 cup cooked = 3.7 grams
Asparagus – 1 cup cooked = 4 grams
Broccoli – 1 cup cooked = 3 grams
Brussels sprouts – ½ cup cooked = 2.9 grams
Cauliflower – ½ cup cooked = 2 grams
Vegetables are a great source of nutrients, including protein.
Protein is an essential nutrient for the human body that helps build and repair tissues, carry oxygen and hormones, and fight off infection. The recommended daily intake for adults is 0.8g of protein per kilogram of body weight – 1g per kilogram for children aged seven to 10 years old, 1.2g per kilogram for teenagers 11 to 18 years old and 1.4g per kilogram for adults 19 years old and above.
The following vegetables have a high protein content:
Spinach (1 cup cooked) contains 7 grams of protein;
Asparagus (half a cup cooked) contains 4 grams of protein;
Beans (1/2 cup cooked) contain 7 grams of protein;
Vegetables high in protein UK
Vegetables can be a great source of protein if you know which ones to choose. You may have heard that plants are a good source of protein, but what exactly is plant-based protein?
Plant-based proteins are made up of amino acids, which are the building blocks of protein.
Vegetables high in protein
There are numerous vegetables that have a high protein content per serving. In order to get your fill of this important macronutrient, try adding these veggies to your diet:
Asparagus: Asparagus contains about 2g of protein per cup, which is equivalent to one medium spear. It’s also an excellent source of vitamin K and folate (vitamin B9). Asparagus is also rich in fiber and antioxidants like sulforaphane, which may help prevent cancer and heart disease.
Broccoli: Broccoli has 3g of protein per cup cooked (raw broccoli only has 1g), making it one of the best vegetables for vegetarians who want to increase their intake without adding meat or fish into their diet. Broccoli also contains vitamin C, folate and potassium — all essential nutrients that promote good health.
Vegetables high in protein are a great way to get more nutrients into your diet. Many people think that you need meat to get protein, but this isn’t true. Vegetables are a fantastic source of protein, and many of the foods listed below contain more than 5g of protein per 100g (1 cup).
The best vegetables for high-protein content are:
Beetroot: 4.6 g
Broccoli: 3 g
Brussels sprouts: 3 g
Cabbage: 2 g
Spinach: 2 g
A high-protein diet can benefit your health, but it’s not all about meat. Here, we’ve rounded up some of the best vegetables for you to incorporate into your next meal.
We’ve all heard that eating more vegetables can help us lose weight and reduce our risk of heart disease and cancer. And while fruits and veggies are naturally low in fat and calories, they aren’t necessarily low in protein. Some vegetables are packed with protein — even more than some meats!
Here are our top picks for high-protein vegetables:1. Broccoli2. Kale3. Spinach4. Cauliflower5. Swiss chard6. Artichoke7. Asparagus8. Brussels sprouts9. Bok choy10. Beet greens11. Collards12. Carrots13. Celery14. Green peas15. Green beans16.. Okra17.. Sweet potatoes18.. Tomato
Vegetables have a lot to offer, including protein. They are a great way to get your daily dose of vitamins and minerals.
What Vegetables Have High Protein?
There are many vegetables that have a high protein content. Some of the best sources include:
Broccoli: One cup of broccoli contains 2 grams of protein. Broccoli is also high in vitamin C, potassium, calcium and iron. This vegetable is rich in antioxidants that help prevent cancer and heart disease.
Spinach: A cup of raw spinach has 7 grams of protein and 2 grams of fiber making it an excellent source of nutrients for vegetarians and vegans alike. Spinach is also rich in iron, folate and magnesium which help reduce cholesterol levels in the body by preventing blood clots from forming on blood vessel walls. Spinach also contains lutein which helps protect against macular degeneration and cataracts in the eyes as well as vitamin K which helps prevent osteoporosis in adults over 50 years old.
Tomatoes: Tomatoes are another delicious source of protein containing about 1 gram per cherry tomato or 2 grams per plum tomato. Tomatoes are also high in lycopene which has been shown to help fight against prostate cancer when eaten regularly over
All beans and legumes are good sources of protein, but some are higher in protein than others.
Here’s a list of the 10 highest vegetables in protein:
1. Lima beans — 8.7 g per 1/2 cup (cooked)
2. Green peas — 7.5 g per 1/2 cup (cooked)
3. Soybeans — 7.3 g per 1/2 cup (cooked)
4. Black-eyed peas — 7.0 g per 1/2 cup (cooked)
5. Kidney beans — 6.8 g per 1/2 cup (cooked)
6. Chickpeas — 6.7 g per 1/2 cup (cooked)
7. Okra — 6.6 g per 1/2 cup (cooked)
8. Spinach — 5g per 1/2 cup cooked, 2 oz raw spinach has 3g protein and is also high in iron and calcium!
Vegetarian food is not just a protein-rich diet, but also a very healthy one. The vegetarian diet is one of the best diets to lose weight and keep it off. If you are considering going vegetarian, or simply want to learn more about this lifestyle, here are some of the best high-protein vegetables that you should be adding to your diet.
Asparagus: Asparagus is rich in protein as well as vitamins A and C. It also contains B6 and folate. This vegetable is best served raw or lightly steamed, as it can lose some of its nutritional value when cooked for too long.
Spinach: Spinach contains iron, magnesium and zinc which are essential for growth and development of body tissues including muscles. It also contains vitamin A and C which are required for healthy eyesight and bones respectively. This vegetable can be consumed raw or cooked depending on your preference but always remember that spinach loses some of its nutritional value when cooked for too long so cook it lightly if you don’t want to lose any nutrients!
Broccoli: Broccoli contains high amounts of fiber, vitamin C and potassium which helps maintain strong bones as well as prevent heart diseases by lowering blood pressure levels in the body.
Broccoli: one cup of chopped broccoli has 4 grams of protein, which is a little less than half the daily recommended amount for non-vegetarians.
Cauliflower: one cup of cauliflower has 3 grams of protein, which is about a third of what you need every day.
Kale: one cup of chopped kale has 2 grams of protein and is a great source of vitamins A and C.
Spinach: one cup of spinach has 5 grams of protein, which is more than half the daily recommended amount for non-vegetarians.
Brussels sprouts: one cup of Brussels sprouts has 4 grams of protein, which is just over half the daily recommended amount for non-vegetarians.
Broccoli rabe: one cup of chopped broccoli rabe has 2 grams of protein and it’s also high in vitamin C and iron.
Beet greens: one cup beet greens contains about 1 gram each of iron and calcium, making them an excellent choice during pregnancy when blood volume increases rapidly. It’s also rich in antioxidants that help fight cancer cells!
Some of the best protein sources are also the least expensive.
Here’s a list of some of the top vegetable sources of protein.
1. Beans and legumes
Beans, lentils, peas and other legumes are packed with protein, carbohydrate and fiber — making them an excellent source of cheap nutrition. A cup of cooked beans or lentils contains as much as 20 grams of protein, which is more than many animal products.
2. Edamame
Edamame (soybeans) are young soybeans in the pod. They’re really popular in Japan and have been growing in popularity in the United States for years now. One cup of edamame contains about 15 grams of protein — that’s more than half of your daily requirement!
3. Quinoa
Quinoa is actually considered a whole grain because it has all three parts — seed, bran and endosperm — intact when processed. But unlike most grains, quinoa doesn’t contain gluten (a type of protein found in wheat). Quinoa is technically a seed but nutritionally similar to grains like rice and barley; it packs about 8 grams of protein per cup cooked serving.