The 15 most protein-rich vegetables

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In the daily diet, it is not only meat that is the main source of protein. In addition to meat, there are still high-protein vegetables that will help you increase your protein intake and give you fiber at the same time. So which vegetables are those? Refer to the 15 most protein-rich vegetables right here.

1. Peas

1 cup of chickpeas contains: 8.6 grams of protein
Peas are an amazingly high protein vegetable. It's also a good source of fiber, with 35% of the daily recommendation per cup. Moreover, they are also high in vitamin A, vitamin K, and vitamin C and contain a lot of fiber. Add peas to your favorite noodles, stir-fries or soups for a boost of nutrition and protein.

2. Lentils

1 cup of boiled lentils contains: 17.86 grams of protein
Basically, lentils are not a vegetable, it's just a legume. It is also a high-protein vegetable that is suitable for vegetarians or vegans.

3. Tofu

Soy products have always been one of the richest sources of protein in a plant-based diet. Protein content varies depending on how the soybeans are prepared:
Tofu (curd soybeans) contains about 10g protein in 1/2 cup Edamame beans (immature soybeans) contain 8.5g protein in 1/2 cup Tempeh contains about 15g protein in 1/2 cup Tofu is also an easy dish to make and is used a lot in daily meals. It's also a popular meat substitute in some dishes, such as kung pao chicken and sweet and sour chicken for vegetarians and vegans.
These soy products also contain good levels of calcium and iron, making them a very healthy alternative to dairy products.

4. Chickpeas

1 cup of cooked chickpeas contains: 14.5 grams of protein
Chickpeas can be eaten hot or cold, it's also a very versatile dish with many recipes available. They can be added to stews or curries, or as a seasoning for baked goods.
Chickpeas are also considered an alternative to butter, which is rich in vitamins and healthy.

5. Peanuts

1 cup of cooked peanuts contains: 41 grams of protein
Peanuts themselves are rich in protein, containing many beneficial fats; It can also help improve heart health. Peanut butter is equally rich in protein. One tablespoon has about 3.6 grams of protein. You can turn peanut butter toast into a healthy, high-protein snack.

6. Spinach

1 cup of spinach contains about 5.2 grams of protein
Spinach is considered a protein-rich vegetable and offers a lot of health benefits. It is full of nutrients like vitamin A, vitamin K and vitamin C, supports a healthy immune system, protects vision, promotes healthy blood flow and much more.

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7. Artichoke

1 cup of artichoke contains about 4.8 grams of protein
Aiso contains a lot of protein, fiber and many other nutrients. They can be enjoyed in canned or fresh form. Artichokes are a flavorful vegetable that deserves a place on your plate.

8. Sweet corn

1 cup of sweet corn contains about 4.7 grams of protein
Sweet corn is one of the healthiest foods with an impressive amount of nutrients. Similar to chickpeas, it's a good source of fiber (12% of the RDA per cup) that keeps you full for longer. You can store it in the refrigerator for later use, but now that corn is available all year round, it is better to buy fresh corn to use right away.

9. Asparagus

1 cup of asparagus contains 4.3 grams of protein
Asparagus is a high-protein, low-carb vegetable with an impressive number of nutrients. It is an excellent source of folate and vitamin A, which are important for cell growth, vision and healthy skin.

10. Brussels Cabbage

1 cup of Brussels sprouts contains 4 grams of protein
Brussels sprouts have health benefits that help keep you mentally sharp, fight cancer and lower blood pressure.
You can bake, steam or chop them for a delicious salad.

11. Mushrooms

1 cup of mushrooms contains 4 grams of protein
Mushrooms not only taste great, but these mushrooms are also higher in protein than many root vegetables. In addition, mushrooms also contain many B vitamins and vitamin D, which are very beneficial for health.

12. Quinoa (quinoa)

1 cup of cooked quinoa has about 8 grams of protein
This nut has many benefits. Not only is it rich in protein, but it's also gluten-free and packed with minerals. Quinoa helps keep blood sugar low and can boost your metabolism. Unlike most proteins, quinoa is a complete protein, indicating that it contains all 9 essential amino acids that our bodies cannot make on their own.
Quinoa can be added to pasta in soups and stews. It can be sprinkled on salads or eaten as a main course.

13. Kale

1 cup of kale contains 3.5 grams of protein
Kale has earned a reputation as a super healthy food and its nutrition supports the claims. It is full of antioxidants, vitamins, and nutrients that help prevent chronic diseases like diabetes and cancer.
Kale is especially suitable for salads or rolls served with meat and ham...

14. Potatoes

1 cup of cooked potatoes contains 3 grams of protein
Potatoes may have a bad reputation, but they are actually a source of many nutrients. One medium potato has 20% of the daily requirement for potassium and 25% of the need for vitamin C. Potatoes are a good addition to a starchy vegetable that also has some protein.

15. Chia seeds

28 grams of dried chia seeds contain 4.69 grams of protein
These little black seeds have earned superfood status. Just a small amount provides plenty of protein, fiber, omega-3 fatty acids and other nutrients.
You can enjoy them in many different ways such as chia seed juice, smoothies, or as a topping for cakes, yogurt or as ingredients for food processing...
For more nutritional knowledge , you should regularly visit the website https://vinmec.com and make an appointment with the leading doctors and nutritionists when you need advice.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

References: Healthline.com, Femina.in

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This article is written for readers from Sài Gòn, Hà Nội, Hồ Chí Minh, Phú Quốc, Nha Trang, Hạ Long, Hải Phòng, Đà Nẵng.