Did you know edamame has 18.6 grams of protein per cup¹? It’s a powerhouse among veggies. While many people reach for meat, fish, or chicken for protein, don’t overlook vegetables and fruits. They pack a lot of protein that’s vital for building muscle and other important body functions². Let’s know which vegetables are high in protein so that learning about protein in vegetables can make your diet more varied and nutritious.

Lentils and black beans are also great sources, with 15.5 and 15.23 grams of protein per cup¹. Even broccoli and Brussels sprouts add to your protein intake, offering 2.31 and 5.44 grams per cup¹. Adding these to your meals boosts their nutritional value and adds variety.

Looking to find out which veggies pack the most protein? It’s key to include different plant-based proteins in your meals. This supports muscle growth and boosts your wellbeing.

Key Takeaways

• A cup of edamame provides approximately 18.6 grams of protein, one of the highest among plant-based foods¹.
• Lentils and black beans offer 15.5 grams and 15.23 grams of protein per cup respectively¹.
• Broccoli and Brussels sprouts contribute 2.31 grams and 5.44 grams of protein per cup respectively¹.
• Incorporating a variety of high-protein vegetables and fruits into your diet ensures you meet your nutritional needs.
• Diversifying sources of protein can enhance your diet and support various body functions.

Benefits of High-Protein Vegetables

High-protein vegetables are packed with nutrients. They have lots of vitamins, minerals, and fiber but fewer calories than many meats. Eating these veggies is great for staying healthy, in shape, and feeling full.

Nutrient Density

Some veggies, like green peas and spinach, are protein-rich and full of vital nutrients. A cup of green peas has about 8 grams of protein³. A cup of cooked spinach gives you 5.3 grams of protein³. They are among the veggies with the most protein and nutrients per 100g.

Knowing which veggies are high in protein can make your diet even better.

Lower Caloric Intake

Eating more high-protein veggies can help you eat fewer calories but still get enough protein. Asparagus and broccoli are good examples. A cup of cooked asparagus has about 2.1 grams of protein³. These are great for those cutting carbs and calories.

Better Digestion

Veggies high in protein help your digestion thanks to their fiber. Take Brussels sprouts and broccoli, for instance. A cup of raw broccoli has 2.6 grams of protein³, and a cup of cooked Brussels sprouts has about 2 grams of protein³. Choosing high-protein, low-carb veggies aids digestion and health.

Legumes: Mighty Protein Powerhouses

Legumes are packed with protein and key nutrients. They provide answers to which Indian vegetables contain lots of protein. They also show us which vegetarian foods have the most protein.

Edamame

Edamame, or young soybeans, are a top source of plant protein. A cup of edamame has about 18.46 grams of protein⁴. This makes it a great addition to meals. Edamame is also loaded with fiber and antioxidants, supporting your health.

Lentils

Lentils offer nearly 18 grams of protein for every cooked cup⁴. You can use them in soups, salads, or stews. Packed with protein, they also provide iron and folate. This is good for your heart and helps with digestion.

Chickpeas

Chickpeas give you about 14.53 grams of protein per cup⁴. Enjoy them in dishes like hummus or as roasted snacks. They’re full of vitamins and minerals. This boosts your protein levels and overall nutrition.

Black Beans

Black beans are tasty and nutritious. A half-cup of cooked black beans offers 7.6 grams of protein⁵. They include vital vitamins and minerals. Worldwide, they’re eaten for their beneficial carbs and fiber.

Eating these legumes helps you get enough protein, especially if you want high-protein Indian vegetables or vegetarian foods. Their rich protein and nutrients are key for a healthy and balanced diet.

Leafy Greens Loaded with Protein

Leafy greens are not just full of vitamins and minerals. They are also great sources of protein. If you’re asking which vegetables have a lot of protein, adding these greens to your meals is a smart move.

Spinach

Spinach is incredibly nutritious. One cup of cooked spinach has 0.7 grams of protein⁶. It’s really good for you, offering lots of vitamin K. A 100-gram serving gives you 2.9 grams of protein. This shows spinach is a green vegetable rich in protein⁷.

Collard Greens

Collard greens are another vegetable that’s high in protein. Just one cup of these leafy greens has 1.1 grams of protein. A 100-gram serving ups it to 3 grams⁶. So, collard greens are great for adding protein to vegetarian diets.

Mustard Greens

Mustard greens are also a good choice for protein. They contain 1.6 grams of protein per cup. A 100-gram serving has 2.9 grams of protein⁶. Plus, these greens are packed with nutrients that help keep you healthy.

Here’s a quick look at the protein these leafy greens offer:

Eating these leafy greens can help increase your protein intake. This is crucial for keeping muscles healthy and your body running well.

Which Vegetables Are High In Protein?

Wondering which vegetables pack the most protein? High-protein veggies are key for a well-rounded diet. They fill the nutritional gaps other protein sources might miss.

Edamame and lentils are top picks. Edamame boasts 18.4 grams of protein per cup when cooked from frozen. It’s a standout in the veggie protein game⁸. Boiled lentils provide 17.9 grams of protein per cup⁸, making them a great choice too.

Broccoli is another excellent source, with 5.64 grams of protein per boiled cup from frozen⁸. It’s nutritious and boosts protein intake. Don’t overlook asparagus; it gives you 5.31 grams of protein per boiled cup⁸.

Green peas and sweet corn should also be on your plate. Boiled green peas have 8.58 grams of protein per cup. A large ear of raw yellow sweet corn has 4.68 grams of protein⁸. They’re not only protein-rich but also full of vitamins and minerals.

Legume lovers, listen up: chickpeas and black beans are fantastic. Cooked chickpeas have 14.5 grams of protein per cup and lots of fiber⁹. Black beans offer 15.2 grams of protein per cup, along with essential nutrients⁹.

So, veggies like edamame, lentils, broccoli, asparagus, green peas, and chickpeas are protein powerhouses⁸⁹. Eating these ensures you get both protein and vital vitamins and minerals for your health.

If you’re curious about high-protein fruits, consider avocados. A medium-sized avocado offers 4.02 grams of protein⁸. Though not a veggie, it’s a fine choice for those seeking more protein in their diet.

Cruciferous Vegetables: Packed with Protein

Cruciferous vegetables are packed with nutrients and protein. They are great for weight loss and offer vital vitamins and minerals. Adding them to your meals is a smart choice for anyone looking for natural protein sources.

Broccoli

Broccoli is a top protein-rich veggie, with 2.8 grams of protein per 100 grams¹⁰. It’s low in calories but high in vitamins C, K, and dietary fiber. These benefits make broccoli ideal for those trying to lose weight and wanting to know which vegetables have a lot of protein¹¹.

Brussels Sprouts

Brussels sprouts are another excellent source of protein, providing 3.4 grams per 100 grams¹⁰. They are great for anyone looking for high-protein vegetable options. Besides protein, these veggies offer antioxidants and anti-inflammatory benefits for overall health¹¹.

Cauliflower

Cauliflower brings 1.92 grams of protein per cup to the table¹¹. Its mild taste fits well in many recipes. Adding cauliflower to dishes boosts protein intake, ideal for those seeking high-protein vegetables for weight loss or as a protein powder substitute.

Using a mix of cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower boosts your protein in a healthy way. These veggies support better digestion, heart health, and wellness¹⁰.

Grains and Grain-like Seeds: A Surprising Source of Protein

Grains and seeds like quinoa are not to be missed when looking for protein. They pack a surprising amount of protein and health benefits. This makes them great for anyone wanting to add more protein to their diet.

Quinoa

Quinoa has become very popular because it’s so nutritious. Just one cup of cooked quinoa has 8 grams of protein. It’s perfect for your diet¹²¹³.

This seed is gluten-free and has all the amino acids your body needs. It’s called a complete protein source¹². Adding quinoa to your meals boosts protein and gives you other needed nutrients, too.

Wild Rice

Wild rice also stands out among high-protein options. With 6.5 grams of protein in one cup, it’s a good choice for getting the protein you need¹⁴¹³. It’s full of fiber and amino acids, which are important for your health¹².

Proteins in Roots and Tubers

Roots and tubers are key for nutrients, providing many protein-rich options. These plants not only boost protein but also offer other important nutrients. Let’s explore the protein benefits in potatoes, sweet potatoes, and yams.

Potatoes

Potatoes are a popular tuber that’s high in protein. A medium baked potato has around 4.32 grams of protein. It’s also packed with vitamin C and B-6, which help with your immune system and energy levels.

The protein in potatoes can range from 3-6%, based on the type and how they’re grown¹⁵¹⁶. Potatoes make up about 45% of the world’s tuber crop production¹⁷.

Sweet Potatoes

Sweet potatoes are also a great source of protein among tuber crops. Their protein ranges from 1-10%, influenced by the variety and treatment¹⁷. They have a protein score of 82 and are high in sulfur amino acids, which are a key part of protein quality¹⁶. In developing countries, sweet potatoes contribute to 2.7% of protein intake, more so in Africa¹⁶.

Yams

Yams are rich in antioxidants and have a protein content of 1.3 to 3.3%. They provide about six percent of the daily protein need in West Africa¹⁵¹⁶. These tubers are important for both energy and protein, especially in areas where they are a main food. Research on mice shows yam proteins might also help with brain health and prevent cognitive decline¹⁵.

This table shows the protein levels and production data for these crops:

Adding these roots and tubers to your meals can boost your protein intake. Using a chart for protein in vegetables can help you pick high-protein options.

High-Protein Vegetables for Weight Loss

Looking to shed some pounds? It’s important to know which veggies are packed with protein. Asparagus and artichoke hearts are top picks. They have few calories but lots of protein.

Asparagus

Asparagus is a great pick for losing weight. It’s not just rich in protein. It also has copper, manganese, and B vitamins. Just a cup of boiled asparagus has about 5.31 grams of protein¹⁸.

Artichoke Hearts

Artichoke hearts are great for your weight loss menu. Just half a cup of cooked artichoke hearts has around 2.43 grams of protein. A full cup can pack up to 10 grams¹⁹. They also have lots of fiber. This helps you feel full and controls your hunger¹⁹.

Add these veggies to your meals for more protein. They also provide other health benefits that support weight loss. Don’t forget to add high-protein fruits to your diet too. They help balance your meals and speed up your weight loss journey.

Conclusion

Eating vegetables high in protein helps you meet your daily needs and offers many health benefits. Foods like edamame, lentils, and chickpeas are not only full of protein but can also be used in various recipes.

Spinach and other leafy greens are packed with nutrients that are good for you. For instance, broccoli provides about 3.7 grams of protein for every 100 grams²⁰.

Vegetables such as broccoli, Brussels sprouts, and cauliflower are great for getting protein, fiber, and vitamins. Grains and seeds like quinoa and wild rice also add protein and make meals interesting. Quinoa, for example, has around 4.1 grams of protein per 100 grams²⁰. It’s a strong protein source that might surprise you.

High-protein vegetables are great for losing weight too. Foods like asparagus and artichoke hearts are not just rich in protein but have few calories. They help you feel full longer and eat less. This is based on research comparing the eating of legumes to meat²¹. Adding these high-protein vegetables to your diet supports digestion, provides essential nutrients, and helps balance your eating habits. It’s a positive change for your health.

Source Links

1. 15 High-Protein Veggies
2. The 20 Highest Protein Veggies (And Other Plant-Based Foods) You Can Eat – Improve
3. 10 Most Protein-Packed Vegetables – BCBST News Center
4. 15 High Protein Foods for a Healthy Diet
5. Health Benefits of Legumes
6. High protein vegetables: The top 10 and how to eat them
7. 10 Green Vegetables That Are High in Protein and Taste Great — Hitchcock Farms
8. Vegetables High in Protein: 19 Veggies and How to Eat More
9. 12 High-Protein Vegetables To Add to Your Diet
10. Top Vegetable Foods High in Protein for Health
11. What Is the Healthiest Cruciferous Vegetable? 10 Best Veggies
12. 6 High-Protein Grains to Add to Your Pantry, According to a Dietitian
13. Which Grains Are Good Sources of Protein?
14. 12 surprising sources of protein
15. Roots and Tuber Crops as Functional Foods: A Review on Phytochemical Constituents and Their Potential Health Benefits
16. Roots, tubers, plantains and bananas in human nutrition
17. Tuber Storage Proteins
18. High Protein Vegetables And Dinner Recipes For Healthy Weight Loss
19. 39 high-protein foods
20. Discover the 5 Tantalizing High Protein Vegetables for a Healthier You – Grab Your Fork!
21. Meals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork) – a randomized cross-over meal test study