Vegetables High in Protein

Although animal protein is the best source of protein, it is a storehouse of unhealthy saturated fat, high calories, and high cholesterol. So, a healthier alternative is plant protein, which packs all essential vitamins and minerals required for good health, and is low in fat, as well. It cannot be denied that plant protein is not on a par with animal protein. However, by following a well-balanced diet, which comprises a variety of foods, meeting the daily protein requirement should not be a challenge. The following tells you about vegetables which are good sources of protein.

Broccoli
A member of the cruciferous vegetable family, broccoli is a no-brainer for a low fat high protein diet. Apart from being a storehouse of vitamin A, vitamin C, B vitamins, iron, dietary fiber and essential minerals, it is also a good source of protein. Munching on a mere cup (78 g) of chopped broccoli gives you 2 grams of protein.

Spinach
No healthy diet is complete without the special green called spinach. 1 cup (180 g) of cooked and boiled spinach (without salt)* packs 5 grams of protein. This vegetable is also abundant in vitamin A, vitamin C, iron, dietary fiber, all the B vitamins, and essential minerals.

Asparagus
This lanky, green perennial plant always makes it to the menu of health-conscious people. For a slender vegetable, it is quite nutritionally dense. A mere cup (90 g) of cooked and boiled asparagus has 2 grams of protein. So, add generous amount of this veggie to your meals and enjoy the bliss of good health.

Brussels Sprouts
Jampacked with vitamins, minerals, fiber, and protein, Brussels sprouts are one combined package of taste and nutrition. Each cup (78 g) serving of cooked and boiled Brussels sprouts (without salt)* offers 2 grams of protein. Recent research suggests that these veggies contain four organic compounds that have potent anti-cancer properties.

Artichokes
Artichokes are nature's beautifully packaged inventory of nutrition. Known as a great source of potassium, magnesium, calcium, vitamins and dietary fiber, these veggies also score high when it comes to protein. 1 medium artichoke (120 g) contributes 3 grams of protein.

*Salt does not affect the protein content of the food. However, it does increase the sodium content. So, people who are on a sodium restricted diet, may avoid adding salt to their meals.

Other Vegetables and Foods High in Protein

Foods	Serving size (g)	Protein Content (g)
Soybeans	100	36
Mung beans	100	24
Kidney beans	100	24
White beans	100	23
Navy beans	100	22
Black beans	100	22
Pinto beans	100	21
Lima beans	100	21
Sunflower seeds	100	21
Almonds	100	21
Cashews	100	18
Oat bran	100	17
Wheat flour, whole grain	100	14
Brazil nuts	100	14
Whole wheat bread	100	10
Pecans	100	9
Cornmeal whole grain	100	8
Brown rice, long grain	100	8
Garlic	100	6
Quinoa	100	4
Zucchini	100	3
Sweet corn	100	3
Potato	100	3
Mushrooms, white	100	3
Dandelion greens	100	3
Yam	100	2
Watercress	100	2
Sweet potato	100	2
Scallions	100	2
Okra	100	2
Chicory greens	100	2
Cauliflower	100	2
Beets	100	2
Turnip	100	1
Tomato	100	1
Squash	100	1
Rutabaga	100	1
Radish	100	1
Pumpkin	100	1
Parsnip	100	1
Onion	100	1
Lettuce	100	1
Endive	100	1
Eggplant	100	1
Celery	100	1
Carrot	100	1
Cabbage	100	1

According to the Centers for Disease Control and Prevention, the daily protein requirement for men is 56 grams, and for women, 46 grams. The main benefits of following a low fat and high protein vegetarian diet are weight loss, low blood cholesterol levels, low incidences of heart disease, and overall, a healthy immune system. Take care!