July 14, 2024


Health Can Do

What vegetable is high in protein?

7 min read
What vegetable is high in protein?

It’s critical to get enough protein in your diet on a daily basis from a variety of nutritious sources. Protein helps in the maintenance of muscular mass as well as many other vital processes in the body. The word “protein” conjures up images of steak and egg. For those who are vegetarians or vegans, there are various ways to ensure that your body gets the protein it needs.

Plant based sources of protein are available all year round, so there’s no need to worry. There are a variety of possibilities to choose from. Each of these can be served as a side dish, or used in a variety of ways to make a filling meal. Keep in mind that the amount of protein powder in each plant based alternative might vary, depending on how it is prepared.

What is Protein?

People who want to build muscle need to eat protein, which is a macronutrient. It is found mostly in animal products, but it can also be found in nuts, vegetables and legumes. Protein is made up of amino acids, which are organic compounds that are made of carbon, hydrogen, nitrogen, oxygen, or sulfur.

Veggie Proteins

If you want to eat healthily, you need to include enough vegetables in your diet. The vitamins and nutrients your body needs to perform at its optimum are found in these foods. When compared to other foods, vegetables aren’t all that high in protein. In this section, we’ll look at which vegetables are high in protein and what other nutrients they provide. Some of the foods on this list may come as a surprise to you.

Vegetables with high protein

1. Lima Beans

Lima Beans

Protein 1 Cup Protein Per 100g Protein per 200 Cals
11.6g 6.8g 11.1g

Lima beans cooked have 209 calories, 11.6 grams of protein, 40 grams of carbs, and 0.5 grams of fat in 170 grams of lima beans. In addition to iron and vitamin C, lima beans are a good source of fiber. Manganese, potassium, copper, magnesium, phosphorus, and iron are some of the minerals in lima beans. Lima beans also have a small amount of zinc, selenium, and calcium in them.

2. Green Peas

Green Peas

Protein 1 Cup Protein Per 100g Protein per 200 Cals
8.6g 5.4g 12.8g

Garden peas are the small seeds that come from pods made by the Pisum sativum plant. One cup (160 grams) of cooked green peas has 134 calories, 8.6 g of protein, 25 g of carbohydrates, 8.8 g of dietary fiber, 9.5 g of sugar, and 0.4% fat. It’s good for you to eat green peas because they are low in saturated fat, cholesterol, and salt. Vitamin A, vitamin B6, folate and magnesium are just some of the vitamins and minerals found in them.

3. Soybean Sprouts

Soybean Sprouts

Protein 1 Cup Protein Per 100g Protein per 200 Cals
9.2g 13.1g 21.5g

There is a wide variety of Korean cuisines that include soy bean sprouts. Soybean sprouts provide 85 calories, 7 grams of carbohydrate, 9 grams of protein, and 5 grams of fat in a serving size of 70 grams (70 grams). More than half of the daily value for Vitamin C, 30 percent daily value for Folate, and 8 percent daily value for Iron are included in one serving. Sprouting reduces the amount of phytic acid in soybeans, which is an antinutrient that inhibits the absorption of micronutrients like iron.

4. Spinach


Protein 1 Cup Protein Per 100g Protein per 200 Cals
5.3g 3g 25.8g

Spinach (Spinacia oleracea) is a leafy green vegetable. 100 grams of raw spinach contains 23 calories, 2.9 grams of protein, 3.6 grams of carbs, 0.4 grams of sugar, 2.2 grams of fiber, and 0.4 grams of fat, according to the Nutrition Facts label. Besides vitamins and minerals like potassium and magnesium, spinach also contains the B vitamins B6, B9, and E, as well as folic acid and thiamine.

5. Sweet Corn

Sweet Corn

Protein 1 Cup Protein Per 100g Protein per 200 Cals
4.7g 3.3g 7.6g

Sweet corn, sometimes referred to as maize, is a common cereal grain around the world. Seeds are found in the grass family of plants. Corn cooked in water has the following nutritional values: 96 calories, 73% water, 3.4 grams of protein, 21 grams of carbohydrates, 4.5 grams of sugar, 2.4 grams of fiber, and 1.5 grams of fat. The protein content of corn is adequate. The protein content varies from 10% to 15% depending on several factors. Folate, Vitamin B6, Niacin, and Potassium abound in sweet corn, making it an excellent source of these nutrients and a good choice for your health.

6. Asparagus


Protein 1 Cup Protein Per 100g Protein per 200 Cals
4.3g 2.4g 21.8g

An asparagus plant is called Asparagus officinalis. This plant is part of the lily family.  This vegetable comes in a wide range of colors, including green, white, and purple. Cooked asparagus has 20 calories, 2.2 grams of protein, 3.7 grams of carbohydrate, and 0.2 grams of fat per half cup (90 grams). The vitamins K, A, and zinc found in asparagus are particularly high in this vegetable. The USDA has provided the following nutritional data.

7. Artichokes


Protein 1 Cup Protein Per 100g Protein per 200 Cals
4.2g 3.3g 13.9g

Artichoke is one of the most popular edible flower buds of the winter season. The ancient Greeks and Romans used this vegetable, called “Ankinara,” for its medicinal and health-promoting properties. An artichoke (120g) cooked without salt has 64 calories, 3.5g of protein (14.4% carbs), and 0.4g of fat. Vitamin C, fiber, and potassium are all found in artichokes.

8. Brussels


Protein 1 Cup Protein Per 100g Protein per 200 Cals
4.0g 2.6g 14.2g

Brussels sprouts are part of the Brassicaceae family of vegetables. They are also close to kale, cauliflower, and mustard greens. Cooked Brussels sprouts have 28 calories and 2 grams of protein, 5.5 grams of carbohydrates, and 2 grams of fiber in a half-cup (78 grams). They also have 91 per cent of the daily value for Vitamin K, 53 percent of the daily value for Vitamin C, and 12 percent of the daily value for Folate.

9. Mushrooms


Protein 1 Cup Protein Per 100g Protein per 200 Cals
3.9g 3.6g 27.5g

White mushrooms belong to the fungi kingdom. White mushrooms, like most mushrooms, are low in calories but have a lot of good things in them, too. For every one cup of whole white mushrooms (96 grams), you get 21 calories; 1 gram of fiber; 3 grams of protein; 33 percent of the dv for vitamin d, 16 percent of the dv for selenium; 12 percent of the dv for phosphorus; and 4 percent of the dv for folate.

10. Broccoli


Protein 1 Cup Protein Per 100g Protein per 200 Cals
3.7g 2.4g 13.6g

Broccoli like cabbage, kale, cauliflower, and Brussels sprouts, is a cruciferous vegetable. Almost 90% of raw broccoli is water. It also has 7 grams of carbs, 3 grams of protein, and almost no fat. Cup of broccoli only has 31 calories in (91 grams). Fiber, vitamin c, vitamin k, iron and potassium are some of the nutrients in broccoli that make it a good choice for your health and excellent source of protein.

Diet Tips for Protein From Veggies?

  1. Nuts are an excellent source of protein and can help you avoid sugar cravings throughout the day if you eat them first thing in the morning.
  2. It is possible to include sprouting legumes such as green moong, black chana, lobia, cowpeas, horse gram, green peas, or any other legume that you want.  Adding sprouts to your meals in a creative way is a simple and effective approach to increase the amino acid profile of your dishes.
  3. Powder the lentils till they have the consistency of flour, and then add a tablespoon or two to your chapati dough or even your millet flour roti mix.
  4. Consuming seeds such as sunflower, hemp, chia, pumpkin, garden cress, and melon helps you consume more protein; it also helps you consume more vitamins and minerals, lipids, fiber, magnesium, and selenium.
  5. Adding seeds, nuts such as almonds and walnuts, soaked lentils, and sprouts to soups and salads is an excellent method to boost the protein content.


Vegetarian diets are not lacking in protein, as previously stated. Vegetarian sources of protein include seeds, nuts, nut butter, dairy, legumes, mushrooms, and peas. Vegetarian diets that are high in protein need to be carefully thought out. This isn’t difficult at all; all you need is a little time and work!

FAQ on Vegetables Protein

1. Is it possible to get all of my protein from veggies?

The most protein-dense vegetables are broccoli and spinach, as well as asparagus, artichokes, potatoes, sweet potatoes, and brussels sprouts.

2. Is vegetable protein a complete protein?

As long as you’re eating a variety of plant protein sources, your body does the work of “completing” the proteins for you, even if plant proteins are technically not “complete.”.

3. Can plant protein be used to build muscle?

A high-protein, exclusively plant-based diet is beneficial for increasing muscle strength and mass.

Author Bio: I am Shreya Sharma, a post-graduate in Health and Nutrition, and an inquisitive person who loves writing. I’m working for Veganway and my forte is digital marketing and everything that has to do with phones and screens. My belief is that one person can make a difference, and that’s why I’ve taken up writing, which is the best means to communicate these days. I have a decade of experience in writing and marketing, and I still find myself learning new things about it, which I want to share with my readers.

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