When it comes to getting enough protein in your diet, meat and dairy products often come to mind. However, if you’re looking for plant-based sources of protein, there are plenty of vegetables that can help you meet your daily protein needs. In fact, some vegetables contain even more protein per 100 grams than some types of meat. Here are some of the best high-protein vegetables to incorporate into your diet. Read till the end for complete information about veggies and their protein.
Vegetables With The Most Protein
You might be surprised that several vegetables have more protein per 100g than some meats. For example, broccoli has 2.8g of protein per 100g, more than chicken breast (2.7g) or beef sirloin (2.4g). Other vegetables that are high in protein include:
- Spinach (2.9g per 100g)
- Asparagus (2.4g per 100g)
- Artichokes (3.3g per 100g)
- Brussels sprouts (3.4g per 100g)
- Kale (2.9g per 100g)
- Peas (5.4g per 100g)
These vegetables provide protein and come packed with essential vitamins and minerals.
Vegetables With High Protein
You may wonder how to get enough protein if you are a vegetarian or vegan. While meat is a well-known protein source, plenty of vegetables are high in protein. Some vegetables have more protein per 100g than certain meats
While all vegetables contain some protein, some are more protein than others. Vegetables that are high in protein include:
Peas are one of the best vegetable protein sources, with 5.4g of protein per 100g. Peas are also high in fiber, vitamins, and minerals, making them a great addition to any meal.
Lentils are another excellent source of plant-based protein, with 9g of protein per 100g. They are also high in fiber and are a good source of iron.
- 3. Chickpeas
Chickpeas are versatile legumes that can be used in a variety of dishes, from hummus to curries. They contain 8.9g of protein per 100g, making them a great plant-based protein source.
- 4. Quinoa
While technically a seed, quinoa is often considered a grain and is a complete protein source, meaning it contains all nine essential amino acids. It has 4.4g of protein per 100g and is also high in fiber and various vitamins and minerals.
- 5. Broccoli
Broccoli may not be the first vegetable that comes to mind when you think of protein, but it contains 2.8g per 100g. It is also high in fiber, vitamins, and minerals, making it an excellent addition to any meal.
Broccoli is often regarded as a superfood due to its many health benefits, and its protein content is one of them. Broccoli contains 2.8g of protein per 100g, making it a good source of plant-based protein. It is also high in fiber, vitamins, and minerals, making it a great addition to any diet.
Top 10 Veg Protein Sources
While this may seem like a little, but it’s important to remember that vegetables don’t have as much protein per serving as animal-based products. However, incorporating several high-protein vegetables in your meals can help you reach your daily protein goals.
If you are looking to add more protein to your diet, here are ten of the best high-protein vegetables:
Protein Per 100 Grams:
- Edamame – Edamame, or boiled soybeans, contains about 11 grams of protein per 100 grams.
- Lentils – Lentils are a type of legume that contain about 9 grams of protein per 100 grams.
- Spinach – Spinach is a leafy green vegetable that contains about 3 grams of protein per 100 grams.
- Asparagus – Asparagus is a delicious vegetable that contains about 2.4 grams of protein per 100 grams.
- Brussels Sprouts – Brussels sprouts are cruciferous vegetables containing about 3.4 grams of protein per 100 grams.
- Kale – Kale is another leafy green vegetable packed with nutrients, including about 3 grams of protein per 100 grams.
- Peas – Peas are a type of legume that contain about 5 grams of protein per 100 grams.
- Artichokes – Artichokes are a unique vegetable that contains about 3.3 grams of protein per 100 grams.
- Sweet Potatoes – Sweet potatoes are delicious root vegetables that contain about 1.6 grams of protein per 100 grams.
- Mushrooms – Mushrooms are versatile vegetables that contain about 3.1 grams of protein per 100 grams.