Proteins are one of the three key macronutrients,along with fats and carbohydrates,that our bodies need to function optimally.While meats and grains are commonly recognized sources of protein,vegetables also offer valuable protein content in a low-calorie package.Here’s a guide to 15 high-protein vegetables that can boost your diet while keeping your calorie intake in check.
1.Peas
Peas are widely available and versatile.A half-cup serving of green peas delivers 4 grams of protein,plus 11 grams of carbohydrates and 4 grams of fiber.This serving also provides 25%of your daily Vitamin A and nearly 50%of your daily Vitamin C needs.
2.Spinach
Spinach is renowned for its iron content but is also a good source of protein.One cup of raw spinach offers 1 gram of protein.Since spinach reduces in volume when cooked,you can use multiple cups in dishes like soups and stews to increase the protein content of your meals.
3.Kale
Kale is a nutrient-dense leafy green packed with vitamins A,K,and C.A single cup of kale contains 2 grams of protein,more than 200%of the daily recommended intake(RDI)for Vitamin A,and essential omega-3 fatty acids.
4.Broccoli
Broccoli is a cruciferous vegetable rich in fiber and protein.A cup of raw broccoli provides 2.5 grams of protein,along with selenium,phosphorous,Vitamin B9,and antioxidants,all with just 0.3 grams of fat.
5.Sprouts
Sprouts,available in many varieties,enhance dishes with a peppery or spicy flavor.The sprouting process increases nutrient availability.Lentil sprouts provide nearly 7 grams of protein per cup,while mung bean sprouts offer about 3 grams per cup.
6.Mushrooms
Mushrooms are a low-calorie,protein-rich food often used as a meat substitute.One cup of mushrooms contains 3 grams of protein and provides B vitamins and natural Vitamin D,with minimal calories.
7.Brussels Sprouts
Brussels sprouts are another excellent source of protein and fiber.A 100-gram serving contains 3.4 grams of protein and nearly 4 grams of fiber.They can be enjoyed baked or sautéed,providing a crisp texture and rich flavor.
8.Artichokes
Artichokes,popular in Mediterranean cuisine,offer over 4 grams of protein per serving.They also provide almost 7 grams of fiber and only 0.2 grams of fat,while supporting heart and liver health.
9.Asparagus
A 100-gram serving of cooked asparagus provides 2.2 grams of protein.It’s also rich in folate,Vitamin K,and antioxidants,which help reduce inflammation,lower blood pressure,and support overall health.
10.Arugula
Arugula,a peppery green,is high in fiber and antioxidants.It contains 0.5 grams of protein per cup and is an excellent source of Vitamin K,which helps reduce inflammation and may offer cancer protection.
11.Edamame
Edamame,or young soybeans,is a protein powerhouse with 17 grams of protein per cup.It also contains isoflavones that can help manage cholesterol levels and provide 121%of the daily value for folate and 79%for manganese.
12.Sweet Corn
Sweet corn,often used in grain dishes,offers 3.9 grams of protein per large ear.It contains bioactive peptides that may aid in combating hypertension and obesity and is also a rich source of B vitamins and antioxidants.
13.Winter Squash
Winter squash varieties like Hubbard and Kabocha are nutrient-dense and offer protein along with fiber and essential vitamins.Hubbard squash provides 2.3 grams of protein per serving,while Kabocha squash has 1.8 grams.
14.Collards
Collard greens provide 4 grams of protein per cooked cup.They are a rich source of glutathione,a peptide that supports liver detoxification and immune function.A cup of collards contains substantial amounts of Vitamin K,A,and C.
15.Avocado
Although technically a fruit,avocado is often used as a vegetable.It offers about 4 grams of protein per medium fruit,along with heart-healthy monounsaturated fats and antioxidants.It adds a creamy texture and rich flavor to various dishes.