In daily dietary practices, meat is not the sole source of protein. In addition to meat, there are various vegetables with high protein content that can help increase protein intake while simultaneously providing dietary fiber. The following are the 15 vegetables richest in protein.
1. Peas
1 cup of green peas contains: 8.6 grams of protein
Peas are an astonishingly rich source of protein. They are also a good source of dietary fiber, providing 35% of the daily recommended intake per cup. Furthermore, they are abundant in vitamins A, K, and C, and are high in fiber. Incorporating peas into your favorite pasta dishes, stir-fries, or soups can enhance nutritional value and protein content.
2. Lentils
1 cup of cooked lentils contains: 17.86 grams of protein
Lentils are technically not a vegetable; they are classified as legumes. However, they are a high-protein food that is particularly suitable for individuals following vegetarian or vegan diets.
3. Tofu
Soy products have historically been among the richest sources of protein in plant-based diets. The protein content varies depending on the preparation of soybeans:
- Tofu (coagulated soybeans) contains approximately 10 grams of protein per ½ cup
- Edamame (immature soybeans) contains 8.5 grams of protein per ½ cup
- Tempeh contains approximately 15 grams of protein per ½ cup
Tofu is also an easy-to-prepare food commonly used in daily meals. It serves as a popular meat substitute in various dishes, such as Kung Pao chicken and sweet and sour chicken for vegetarians and vegans.
These soy products are also good sources of calcium and iron, making them beneficial alternatives to dairy products.
4. Chickpeas
1 cup of cooked chickpeas contains: 14.5 grams of protein
Chickpeas can be consumed hot or cold and are considered a highly versatile food with numerous available recipes. They can be added to stews or curries or used as a seasoning for roasted dishes.
Chickpeas are also regarded as a healthy alternative to butter, being rich in vitamins.
5. Peanuts
1 cup of cooked peanuts contains: 41 grams of protein
Peanuts are inherently high in protein and contain beneficial fats; they may also contribute to improved cardiovascular health. Peanut butter is equally rich in protein, with approximately 3.6 grams of protein per tablespoon. You can prepare peanut butter sandwiches as a nutritious and protein-rich snack.
6. Spinach
1 cup of spinach contains approximately 5.2 grams of protein
Spinach is considered a protein-rich vegetable that offers numerous health benefits. It is packed with essential nutrients such as vitamins A, K, and C, which support a healthy immune system, protect vision, promote healthy blood circulation, and more.
7. Artichokes
1 cup of artichokes contains approximately 4.8 grams of protein
Artichokes are rich in protein, fiber, and various other nutrients. They can be enjoyed canned or fresh. Artichokes have a robust flavor and deserve a place on your plate.
8. Sweet Corn
1 cup of sweet corn contains approximately 4.7 grams of protein
Sweet corn is one of the healthy foods with impressive nutritional value. Similar to peas, it is a good source of dietary fiber (12% of the daily recommended intake per cup), helping you feel full longer. You can store it in the refrigerator for later use, but fresh corn is readily available year-round, making it preferable to consume immediately.
9. Asparagus
1 cup of asparagus contains 4.3 grams of protein
Asparagus is a protein-rich, low-carbohydrate vegetable with an impressive array of nutrients. It is an excellent source of folate and vitamin A, which are crucial for cell development, vision, and maintaining healthy skin.
10. Brussels Sprouts
1 cup of Brussels sprouts contains 4 grams of protein
Brussels sprouts offer health benefits that help maintain mental clarity, combat cancer, and reduce blood pressure. They can be roasted, steamed, or chopped into salads for a delicious addition.
11. Mushrooms
1 cup of mushrooms contains 4 grams of protein
Mushrooms not only have a delightful flavor but also possess a higher protein content than many other vegetables. Additionally, mushrooms are rich in vitamins B and D, which are beneficial for health.
12. Quinoa
1 cup of cooked quinoa contains approximately 8 grams of protein
This seed offers numerous benefits. It is not only high in protein but also gluten-free and rich in minerals. Quinoa helps maintain low blood sugar levels and may enhance your metabolic rate. Unlike most protein sources, quinoa is a complete protein, indicating that it contains all nine essential amino acids that the body cannot synthesize.
Quinoa can be added to pasta dishes, soups, and stews. It can also be sprinkled on salads or consumed as a main dish.
13. Kale
1 cup of kale contains 3.5 grams of protein.
Kale has gained recognition as a superfood, and its nutritional profile supports this claim. It is rich in antioxidants, vitamins, and nutrients that help prevent chronic diseases such as diabetes and cancer.
Kale is particularly suitable for salads or as a wrap accompanied by meats and ham.
14. Potatoes
1 cup of cooked potatoes contains 3 grams of protein.
Potatoes may have a negative reputation, but they are actually a source of numerous nutrients. A medium potato provides 20% of the daily potassium requirement and 25% of the daily vitamin C requirement. Potatoes serve as a starchy vegetable option that also contains some protein.
15. Chia seeds
28 grams of dry chia seeds contain 4.69 grams of protein.
These small black seeds have earned their status as a superfood. Even a small amount provides a significant amount of protein, fiber, omega-3 fatty acids, and other nutrients.
They can be enjoyed in various ways, such as chia seed water, smoothies, or as toppings for baked goods, yogurt, or as ingredients in meal preparation.
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References: Healthline.com, Femina.in
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