High Protein Vegetables For Vegans and Vegetarians

There’s a common misconception that protein only comes from animal sources, but high-protein vegetables prove otherwise. They not only offer good protein content but also bring along various other nutrients and flavors to meals.

Protein is crucial for muscle building and overall health, and there’s a wealth of plant-based sources available to meet those needs. Whether you’re following a vegetarian, vegan, or even a vegan keto diet, high-protein vegetables and plant-based foods can fulfill your protein requirements.

Vegetables like spinach, broccoli, peas, and Brussels sprouts also contribute a fair amount of protein to your diet, while being nutrient-dense and low in calories.

Here’s a list of 10 vegetables that contain a decent amount of protein.

The 10 best proteins rich vegetables you must know

While these vegetables might not be as protein-dense as legumes or nuts, incorporating a variety of them into your meals can contribute to meeting your protein needs. Pairing them with other protein sources can also create balanced and nutritious meals.

Lentils

Lentils, peas, and beans are often categorized as both vegetables and protein sources because they provide a unique combination of nutrients. They offer a substantial amount of protein, comparable to what you find in meats.

One cup of cooked lentils delivers a significant 18 grams of protein, making them an excellent plant-based protein vegetables source. Additionally, lentils are rich in fiber, with about 15.6 grams per cup, which contributes to digestive health and helps regulate blood sugar levels.

Split peas

Split peas are a powerhouse when it comes to both protein and fiber content. With 16 grams of protein per cooked cup, they provide a substantial amount of this essential macronutrient, more than two boiled eggs combined.

Moreover, split peas offer a remarkable 57% of the Daily Value for fiber in just one cup. This high fiber content is beneficial for digestive health, promoting regular bowel movements, and contributing to overall gut health.

Additionally, split peas contain notable amounts of other essential nutrients such as folate, iron, and potassium, making them a well-rounded and nutritious food choice.

Spinach

Spinach is a nutritional powerhouse. Its protein content (One cup of cooked spinach contains 6 g of protein) along with its wealth of vitamins, minerals, and antioxidants, makes it a fantastic addition to any diet.

What’s particularly great is how versatile it is—you can add spinach to salads, smoothies, omelets, pasta dishes, and so much more!

Chinese cabbage

Chinese cabbage, including varieties like napa cabbage and bok choy, offers a surprising amount of protein relative to its low calorie count. With about 1.5 grams of protein per 100 grams and only 13 calories, it’s a great addition to a protein-rich diet, especially for those looking to manage their calorie intake while ensuring adequate protein consumption.

Alfalfa sprouts

Alfalfa sprouts are a nutrient-dense food despite their low calorie count. With approximately 4 grams of protein per 100 grams and just 23 calories, they offer a relatively high protein content compared to their calorie content. The fact that protein accounts for about 69% of their calories makes them an excellent choice for boosting protein intake without adding many calories to your diet.

Alfalfa sprouts are commonly used in salads, sandwiches, and wraps, providing not just protein but also a range of vitamins, minerals, and antioxidants.

Asparagus

Asparagus is a popular and nutrient-rich vegetable. It’s quite impressive for its protein content considering its low calorie count. With around 2.2 grams of protein per 100 grams and just 20 calories, it provides a notable amount of protein relative to its caloric intake.

It becomes a favorable choice for those seeking protein-rich options while managing calorie intake. It is versatile and can be enjoyed roasted, grilled, steamed, or added to various dishes, offering not only protein but also a range of vitamins, minerals, and antioxidants.

Broccoli

Broccoli is not just popular but incredibly nutritious too! Its protein content, while not as high as some other sources, is still notable considering its low calorie count. With around 2.8 grams of protein per 100 grams and just 34 calories, broccoli offers a decent amount of protein relative to its caloric content.

it a valuable choice for those seeking protein-rich vegetables. Broccoli is versatile—it can be enjoyed raw in salads or cooked by steaming, roasting, or stir-frying.

Cauliflower

Cauliflower packs a surprising amount of protein for its low calorie count! It’s a great choice for those looking to increase their protein intake while keeping an eye on their calorie consumption. Plus, it’s versatile and can be used in various dishes, making it an excellent addition to a balanced diet.

Yellow sweet corn

Sweet corn is considered a vegetable, and it’s packed with various nutrients like thiamine, vitamins C and B6, folate, magnesium, phosphorus, and more. Its protein content, while not extremely high compared to some other sources, still contributes to your daily protein intake.

Using corn in a variety of dishes like sandwiches, soups, and salads can not only add flavor but also contribute to a well-rounded, nutritious diet.

Mustard greens

Mustard greens are a great addition to a balanced diet because they offer a fair amount of protein relative to their calorie content. Their protein content, accounting for 42% of their calories, can be beneficial for those looking to boost their protein intake.

Plus, they’re rich in other nutrients like vitamins A, C, and K, as well as various minerals.

Conclusion

Protein-rich vegetables are fantastic options for boosting protein intake while keeping the calorie count in check. They provide a range of essential nutrients, fiber, and antioxidants, making them valuable additions to any diet.