Vegetables are the cornerstone of any healthy eating pattern. In this topic, we talk about the 12 Best High Protein Vegetables That We Should Eat. They are packed with vitamins and nutrients your body needs to function at its best. Protein is crucial in any diet especially for athletes and those trying to lose weight.
It is essential for building and maintaining muscle mass keeping you feeling full between meals and ensuring that every cell in your body is operating properly. Vegetables high in protein include alfalfa sprouts spinach and Chinese cabbage or bok choy.
Top 12 Best High Protein Vegetables
Here are given Top 12 Best High Protein Vegetables that are the best for our healthy lifestyle.
Spinach is the highest protein-rich vegetable in the world, it is the best meat substitute for you. Spinach is a perfect meat substitute because it contains exactly 49% proteins which is a perfect way to provide protein for your body. Spinach is rich in many other vitamins as well which is absolutely perfect to keep your body healthy and battle almost every disease. Protein in one cup 0.9 grams or 2% DV.
- Total calories – 6.9 calories
- How to include in your diet: Dal, Salads, Soups
Kale is one of the top vegetables that contain protein in high amounts. You can make a great plate of food from kale or have it with your meals to give your body protein. Kale is another great source of plant-based protein. In addition, it contains phenolic compounds that give them antioxidant properties. We can easily boil or roast cabbage and consume it daily for maximum benefits. Kale is very easy to find a vegetable that involves many other vitamins and minerals as well which contribute to your healthy body.
- Protein in one cup: 2.2 grams or 4% DV
- Total calories: 33.5 calories
- How to include in your diet: Salads, Stir-fries, Smoothies.
Parsley is not eaten much and is normally used in cuisines as a means of flavour. But not many people know that parsley is actually the Best High Protein Vegetables and contributes to at least 38% of proteins in your body. Incorporate more parsley into your diet to help maintain a good and strong body.
- Protein in one cup: 1.8 gram or 4 DV
- Total calories: 21.6 calories
- How to include in your diet: soups, salads
Cauliflower is one of the famous and The Best High Protein Vegetables and this is a very rich source of Vitamin C and a good source of Vitamin K. It also contains some calcium, iron, magnesium, and phosphorus. Cauliflower also contains a high amount of a particular glucosinolate compound called sinigrin, which may have anti-cancer, antioxidant, and anti-inflammatory properties. The glucosinolate content of cauliflower may drop significantly when a person cooks it. Therefore cauliflower may be better raw.
However, cauliflower is a versatile vegetable suited to a variety of recipes. In many cases, it can act as a substitute for starchy carbohydrates such as pasta or bread. Cauliflower is one of the very good protein vegetables that is found at every grocery market and is normally eaten by a large number of people throughout the world almost every day. But not many people know that cauliflower is actually very rich in protein. Which makes it a very full-blown meal on its own. Cauliflower is best when fresh and green.
- Protein in one cup: 2.0 grams or 4% DV
- Total Calories: 25 calories
- How to include in your diet: curries, stir-fries, cauliflower rice.
Broccoli is a top protein vegetable that is a perfect substitute for meat because it is also the Best High Protein Vegetables. Broccoli works well to introduce a large number of proteins into your body. Which amounts to an exact 45%. broccoli is an awesome substitute that will most certainly fill your stomach when incorporated into your daily diet.
- Protein in one cup: 2.1 grams or 4% DV
- Total Calories: 19.9 calories
- How to include in your diet: Salads, Stir-Fries, Grilled.
Mushroom contains a sufficient amount of protein. However, they do not have entire protein molecules they miss out on the amino acids that our bodies cannot make themselves. Mushrooms can be made of complete proteins when combined with foods that make up the missing amino acids. So you can mix mushrooms and broccoli or even corn to make it complete protein and healthy.
Mushrooms are a little less eaten than any green vegetable but that does not make it any less as compared to the rest of the vegetables in the world. Mushrooms are rich in protein and amount to almost 38% protein in your daily diet. Boiled mushrooms will help retain your protein very well. The mushroom recipe is one of the greatest vegetables rich in protein and has good taste also.
- Protein in one cup: 2.2 grams or 4% DV
- Total Calories: 15.4 calories
- How to include in your diet: curries, stir-fries, salads, soups.
Cucumbers can be eaten raw, thai cucumber salad and that’s actually quite phenomenal because this allows the whole 24% of the protein to enter your body unhindered. Cucumbers are quite cool to eat and go well during the summer. Cucumbers can easily be bought and work well when you want to increase mass effectively.
- protein in one cup: 0.8 grams or 2% DV
- Total Calories: 16 calories
- How to include in your diet: Salads, Pickles
Green pepper is an excellent substitute to meat as well and fits very efficiently into the protein vegetable table as it maintains over 22% protein level which is quite phenomenal. Green peppers make for an excellent meal and go well when boiled or even fried. You may lose a little bit of protein when cooking the green pepper but at the end of the day, you will still help retain a lot.
- Protein in one cup 1.3 grams or 3% DV
- Total calories: 29.8 calories
- How to include in your diet: Salads, Stir-Fries
This is possibly one of the greatest high-protein vegetables as it contains almost 14 of protein. Which is the highest-ranking protein vegetable in the market. Sun-dried tomatoes are easy to incorporate into your diet and can be purchased as normal tomatoes from any store and then you can sun dry them at home for the best results. Try and incorporate this into your daily diet for the best results when it comes to giving your body the protein it needs.
- Protein in one cup: 7.6 grams or 15% DV
- Total calories: 139 calories
- How to include in your diet: Pasta, Pizzas, Salads and Pickles
Peas are a good source of vegetable protein along with having a decent amount of fiber. These tiny delights are low in fat and have zero cholesterol. If you haven’t added peas to your diet it’s time you do. Add peas to curries salads and all things good. The best part about green peas is that it not only is a protein-rich vegetable. But they can also be enjoyed raw and can be added as an accessory to almost any kind of food that you may want to enjoy.
Peas go well with all kinds of salads like seven-layer salad, Best Macaroni Salad, it can be added as an accessory to any meal. And goes well on platters along with adding very well to your daily protein intake. Which is one of the best parts of this great vegetable. So enjoy peas today for the best results. This occupies a prominent place in the list of high protein vegetables.
- Protein in one cup: 7.9 grams or 16% DV
- Total calories: 117 calories
- How to include in your diet: Salads, Soups, and Stir-fries
Sweet corn is an elaborate cooked version of normal corn and adds an almost gourmet feel to enjoying an already world-renowned food. Sweet corn is a very strong protein source like its predecessor and can be enjoyed on a daily basis. If you want to enjoy a better tasting vegetable. Sweet corn can be made at home and is easy to eat and store and is rich in other vitamins and minerals as well as making it a very adept high protein veg food.
- Protein in one cup: 5 grams or 10% DV
- Total calories: 132 calories
- How to include in your diet: Salads, Soups, and Corn on the cob
Cooked beet greens are normally the leaves of the beetroot which are rich in a number of vitamins and minerals including protein and even calcium. Beet greens can be found in any elaborate departmental store and are easy to incorporate into your daily diet. Beet greens are the best vegetables rich in protein.
- Protein in one cup: 0.8 grams or 2% DV
- Total Calories: 8.4 calories
- How to include in your diet: Salads, Stir, Fries