Which vegetables are high in protein: 15 Options

Whether you believe it or not, vegetables have the same amount of protein you can get from the equivalent amount of meat. Yes, you read that right. Protein is an important element required for constant growth and development. It aids muscle growth, boosts the immune system, and controls hormonal balance. The recommended daily allowance (RDA) of protein in an adult human is 1.2g/kg of body weight. So if you weigh 60kg, you must consume 48g of Protein per day as a part of a balanced diet.  If you're a vegetarian constantly seeking the best vegetables high in protein, you've come to the right place. This blog considers the vegetables vegetable that rich in protein.

15 Vegetables that contain the highest source of Protein:

According to the US Department of Agriculture, the protein content for each vegetable mentioned below is calculated for a 100g serving. Here are some of the best vegetarian protein sources.

• Soybean chunks

Protein content: 52g Soybean chunks top the list of vegetables containing the highest protein. Soybeans are extracted to release soybean oil, and the mass that remains is called soy flour. Soybean chunks are easily available, economical, and can provide all the protein you require in a day in a single meal! It is neutral in taste, therefore, can be flavored to your liking. Soya chunks are considered a complete protein, which contains every amino acid required for the body, along with most vitamins and minerals. 

• Adzuki bean sprouts

Protein content: 31g Also called Red Chori in India, these beans are famous in East Asia. They contain a significantly higher amount of protein than other common vegetables, and just a bowl full of these sprouts alone will provide you with the daily protein. Required by the body. Among all sprouted beans, Adzuki bean sprouts contain the highest protein content.

• Moong dal

Protein content: 24g This daily Indian staple food contains more protein than average vegetarian meals. A half cup of boiled dal provides a protein equivalent to the protein present in 100g of chicken. Moong dal can also be consumed raw in a salad or eaten as it is. It is perfect for weight gain diets, especially for vegetarians, since protein is also high in calories (347 cal/100g).  

• Kidney beans

Protein content: 24g Another staple Indian food, Rajma Chawal, provides a wholesome meal experience complete with huge protein from kidney beans and a comforting carbohydrate portion from the rice. Kidney bean is a vegetable high in protein that you can add to your regular diet to boost your protein intake. Considering the protein content is equivalent to Protein from 100g of chicken, consider this in your daily routine to bring variety to your meals.

• Pinto beans

Protein content: 21g Pinto beans are native to Mexico. When cooked, they appear to look similar to kidney beans. They are creamy in texture and have an earthy taste. Pinto beans are excellent when boiled and added to salads. They are also a favorite when prepared with gravy and served with carbohydrates of your choice.

• Chickpeas

Protein content: 19g Chickpeas are versatile and a staple in many Asian and Middle Eastern countries. Whether it is in the form of hummus, a salad, or chole or used as flour to make some rotis, chickpeas are a great source of protein, and vegetarians easily meet their daily protein demand by having a bowl full of chickpeas.

• Edamame

Protein content: 11g The immature soybeans are called Edamame, a popular bean in East Asia, especially Japan. In its raw form, Edamame offers a little less protein when compared to the rope soya chunk. It is best served blanched and can be enjoyed as a crunchy and healthy snack.

• Black Turtle Beans

Protein content: 9g Black beans native to Latin America are prepared in the same manner as Indian lentils. They are best served boiled and flavored according to your preferences. Black beans are known for their health benefits of strengthening the bones, and their saponins are great for the heart. 

• Masoor dal

Protein content: 9g Yet another lentil with a high source of Protein is masoor dal. Amazingly, one cup of masoor dal (cooked) gives the protein equivalent of one hard-boiled egg. Combined with other high-protein vegetables, it can provide a delicious portion to your everyday meal.

• Soybean sprouts

Protein content: 9g Another part of the soybean plant, the sprouts, is a good source of Protein. Sprouts can be raw or boiled as part of a meal or a midday snack.  

• Green peas

Protein content: 5g A cup full of green peas can provide you with protein and fiber essentials for a complete meal. The soluble fiber in peas improves digestion and is great for healthy bowel movements; it also keeps you feeling full longer. Vegetables high in Protein also provides other essential nutrients.

• Avocado

Protein content: 4g Avocado is a favorite among keto diets because of its high protein, fat, and very low carbohydrate content. It is a lightweight food with very few calories that keeps you feeling light and active all day because of its huge vitamin and mineral content.

• Spinach

Protein content: 5g/cup Spinach is a leafy green vegetable that is high in Protein. A cup of cooked spinach contains around 5 grams of protein. Spinach is also a good source of other essential nutrients like iron, calcium, and Vitamin K, which is good for blood clotting. So it's good to combine it with other plant-based protein sources like legumes, lentils, and nuts to have a complete protein source if you are following a plant-based diet.

• Broccoli

Protein content: 3g Broccoli is a cruciferous vegetable that is high in protein. A cup of cooked broccoli contains around 3 grams of Protein. Broccoli is also a good source of other essential nutrients, including vitamins C and K, folate, and potassium. Broccoli is also a great low-calorie option for those looking to add more protein to their diet without adding too many extra calories.

• Mushroom / Sweet Corn

Protein content: 3g All vegans and vegetarians turn to mushrooms for their protein needs, and rightly so because even though they contain low protein compared to other vegetarian sources, it is a very economical option and is widely available in any region. They are a good source of Selenium and are rich in antioxidants. Another alternative to Mushrooms is Sweet Corn, which has the same amount of Protein. Sweetcorn is high in fiber and promotes gut health. 

• Additional vegetables

Along with these, the most commonly eaten vegetables,

• Cauliflower, 3g
• Broccoli, 3g
• Spinach, 3g
• Zucchini, 1g
• Brinjal, 1g

There are sources of protein that may be low, but they are a good option when no other source is available near you. You may not meet your RDA of protein per day, but a baked snack made from these vegetables can be a good post-workout meal. 

Also Read: High Protein Diet For Vegetarians

Conclusion

In conclusion, there are many options for vegetables that are high in protein, but some of the best options include peas, lentils, tempeh, asparagus, spinach, broccoli, sweet potatoes, and artichokes. These vegetables provide a good source of protein for vegetarians, vegans, and meat-eaters alike and can be used to boost protein intake in a plant-based diet. These Vegetables are a great natural source of proteins and healthy, cruelty-free foods rich in minerals, vitamins, and fiber. Include these vegetables high in protein in your diet to experience active and healthy living.

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