This article explains which vegetables has the highest protein content, what is vegetable protein, what vegetable protein is per 100g, are vegetables with high protein content healthy, and much more.
Some studies have shown that it is important to consume the recommended daily amount of protein each day.
High protein-rich fruits and vegetables support several essential bodily functions to function optimally. Protein not only helps to build muscle mass but also strengthens it.
Most of us think of protein when we think of eating fish or meat. However, if you are a vegan or vegetarian, you have other ways to add the required amount of protein to your diet.
What is vegetable protein?
Protein-rich vegetables are plant-based proteins that are part of the food supply of plant-based protein.
There are several categories of vegetable protein, including nuts, seeds, and pulses.
Other categories include tofu, grains, and peas. Pulses, on the other hand, are a large family of plants, including lentils, beans, and chickpeas, as well as black beans and kidney beans.
Vegetable protein per 100g
According to the CDC, the amount Per 100 grams is as follows:
|
Calories 65 |
|
| % Daily Value* | |
| Total Fat 0.2 g | 0% |
| Saturated fat 0 g | 0% |
| Cholesterol 0 mg | 0% |
| Sodium 35 mg | 1% |
| Potassium 169 mg | 4% |
| Total Carbohydrate 13 g | 4% |
| Dietary fiber 4.4 g | 17% |
| Granulated Sugar 3.1 g | |
| Protein 2.9 g | 5% |
Are vegetables with high protein content healthy?
Vegetable protein is a great choice for vegans and vegetarians because it has a lot of protein, nutrients, antioxidants, and fiber.
Vegetable protein helps in improving your overall health by preventing heart disease and lowering your cholesterol levels.
So, make sure to include vegetable protein in your daily recommended protein intake to fight against various diseases and health conditions.
Which Vegetables Has The Highest Protein Content
There are quite a few protein-rich vegetables on this list, and most of them will make up a good amount of your recommended daily intake.
1. Spinach
According to USDA, spinach is not only the second-highest protein vegetable on this list, but it also has a wide range of health benefits. It is rich in vitamins A, K, and C, which are essential for the immune system, vision, blood circulation, and more.
1 cup (180g) of cooked spinach contains:
- Protein: 5.3g (11% DV)
- Fiber: 4.3g (17% DV)
- Calories: 41
- Carbohydrates: 6.8g (2% DV)
- Sodium: 126mg (5% DV)
- Sugars: 0.8g (2% DV)
- Fat: 0.5g (1% DV)
2. Green Peas
According to USDA, peas are a nutrient-dense vegetable that is highly adaptable and rich in protein.
It is also an excellent source of dietary fiber, providing 35% of the recommended daily intake per cup.
For a nutritious and protein-rich meal, add peas to pasta, stir-fried rice, or soup today.
1 cup (160g) boiled green peas contain:
- Protein: 8.6g (17% DV)
- Calories: 134
- Carbohydrates: 25g (8% DV)
- Fiber: 8.8g (35% DV)
- Sodium: 239mg (10% DV)
- Sugars: 9.5g (19% DV)
- Fat: 0.5g (1% DV)
3. Artichokes
According to USDA, artichokes are a flavorful and earthy vegetable that is rich in protein, fiber, and a variety of other nutrients. artichokes’ nutritional facts are similar to many of the vegetables on this list.
1 cup (168g) of boiled artichoke contains:
- Protein: 5.2g (10% DV)
- Calories: 76
- Carbohydrates: 15.4g (5% DV)
- Fiber: 7.7g (31% DV)
- Sodium: 89mg (4% DV)
- Sugars: 1.4g (3% DV)
- Fat: 0.8g (1% DV)
4. Asparagus
According to USDA, asparagus is high in protein and low in carbohydrates. It has many health benefits. Asparagus is rich in folate, which helps with cell growth. Asparagus also contains vitamin A, which helps with vision and skin health.
1 cup (180g) of boiled asparagus contains:
- Protein: 5.3g (11% DV)
- Calories: 32
- Carbohydrates: 3.5g (1% DV)
- Fiber: 2.9g (12% DV)
- Sodium: 5.4mg (0% DV)
- Sugars: 0.6g (1% DV)
- Fat: 0.8g (1% DV)
5. Kale
According to USDA, kale is packed with antioxidants, vitamins, and other nutrients that can help fight off illnesses like diabetes, cancer, and more.
1 cup (130g) of cooked kale contains:
- Protein: 3.7g (7% DV)
- Calories: 39
- Carbohydrates: 6.8g (2% DV)
- Fiber: 2.6g (10% DV)
- Sodium: 19.5mg (1% DV)
- Sugars: 1.7g (3% DV)
- Fat: 0.6g (1% DV)
6. Potatoes
According to USDA, potatoes are high in carbs, but they’re good for you. One cup of cooked potatoes has 20% of what you need for potassium, and 25% for vitamin C.
Plus, they’re a super filling option for starchy veggies, with 3 grams of protein in a cup of cooked potatoes.
1 cup: 3 g protein contains:
- Protein: 5.2g (10% of Daily Value, DV)
- Calories: 187
- Carbohydrates: 33.4g (11% of DV)
- Fiber: 9.2g (37% of DV)
- Sodium: 409.7mg (17% of DV)
- Sugars: 3.1g (6% of DV)
- Fat: 0.7g (1% of DV)
7. Mushrooms
According to USDA, mushrooms are packed with protein – about 4 grams per cup! They also have B vitamins, and if you grow them in UV light, you can get vitamin D – a nutrient that a lot of us don’t get enough of.
1 cup: 4 g protein contain:
- Protein: 12g (24% of Daily Value, DV)
- Calories: 189
- Carbohydrates: 35g (12% DV)
- Fiber: 8.6g (35% DV)
- Sodium: 52.2mg (2% DV)
- Sugars: 2.5g (5% DV)
- Fat: 0.5g (1% DV)
8. Brussels Sprouts
According to USDA, brussels sprouts are packed with a variety of vitamins and minerals to help you feel full and healthy.
Brussels sprouts have a wide range of health benefits, including brain health, cancer prevention, and blood pressure control.
1 cup: 4 g protein contain:
- Protein: 5.3g (11% DV)
- Calories: 41
- Carbohydrates: 6.8g (2% DV)
- Fiber: 4.3g (17% DV)
- Sodium: 126mg (5% DV)
- Sugars: 0.8g (2% DV)
- Fat: 0.5g (1% DV)
Vegetables may not be your first choice for protein unless you are already committed to a plant-based lifestyle.
However, certain protein-rich vegetables will certainly contribute to your protein intake.
It is recommended to consume a wide variety of vegetables to ensure that you are getting the essential nutrients your body requires, including the different amino acids.
A Word From GetMe Treated
So, vegans and vegetarians don’t have to worry. Vegetable protein has numerous health benefits, such as lower cholesterol, improved energy levels, and a healthier body.
One of the most exciting aspects of eating plant-based is finding replacements for your favorite foods, which are usually made from meat or animal products.
Plant-based eating doesn’t come without a lot of planning and hard work. So, commit to eating plant-based for reasons that are important to you.
The next time you’re feeling low on protein, try adding some of the most popular vegetables with high protein content to your diet.
FAQs Related To Which Vegetables Has The Highest Protein Content
What vegetables are highest in protein?
Vegetables that are super high in protein are chickpeas and corn, as well as spinach, artichokes, edamame, and more.
Does cucumber have protein?
No. They’re mostly water-based, with a tiny bit of vitamins, minerals, fiber, etc.
Which vegetable has more protein than meat?
Black beans
Are carrots high in protein?
No. They are low in fat and protein
Which vegetable is the king of protein?
Green peas
How can I get protein without meat?
Consuming whole soy foods, such as tofu, edamame, tempeh, soy milk, and soy nuts, are great sources of lean protein.
Do tomatoes have protein?
Yes. Tomatoes contain proteins, minerals, and vitamins
Do potatoes have protein?
Yes. A medium potato has 3 grams of protein
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