Discover Protein-Packed Veggies: What Vegetables are High in Protein

When it comes to protein, most people think of meat, poultry, and fish. However, did you know that certain vegetables are also high in protein? If you’re looking to add more plant-based protein to your diet, keep reading to discover which veggies are the highest in protein.

What is Protein?

Protein is an essential nutrient that is required for growth, repair, and maintenance of our body’s tissues. It is made up of amino acids, which are the building blocks of protein. There are 20 different types of amino acids, and our body can produce some of them, while others need to be obtained from our diet.

Why is Protein Important?

Protein is important for several reasons:

  • It helps to build and repair tissues in our body, such as muscle, skin, and bone.
  • It is important for the production of enzymes, hormones, and other molecules that are necessary for our body’s functions.
  • It plays a role in our immune system, helping to fight off infections and diseases.

How Much Protein Do We Need?

The amount of protein we need depends on our age, gender, weight, and activity level. Generally, the recommended daily intake of protein is:

Age/Gender Recommended Daily Intake
Adult Male 56 grams
Adult Female 46 grams
Pregnant Female 71 grams
Breastfeeding Female 71 grams
Children 1-3 years 13 grams
Children 4-8 years 19 grams
Children 9-13 years 34 grams
Teens 14-18 years (male) 52 grams
Teens 14-18 years (female) 46 grams

What Vegetables are High in Protein?

1. Spinach

Spinach is a leafy green vegetable that is packed with nutrients, including protein. It contains 2.9 grams of protein per 100 grams of spinach. Spinach is also a good source of iron, magnesium, and vitamin K.

2. Broccoli

Broccoli is a cruciferous vegetable that is high in protein, with 2.8 grams of protein per 100 grams of broccoli. It is also a good source of fiber, vitamins C and K, and potassium.

3. Brussels Sprouts

Brussels sprouts are another cruciferous vegetable that are high in protein, with 3.4 grams of protein per 100 grams of Brussels sprouts. They are also a good source of fiber, vitamin C, and vitamin K.

4. Asparagus

Asparagus is a nutrient-dense vegetable that is a good source of protein, with 2.2 grams of protein per 100 grams of asparagus. It is also a good source of fiber, vitamins A, C, and K, and folate.

5. Artichokes

Artichokes are a delicious and nutritious vegetable that are high in protein, with 3.3 grams of protein per 100 grams of artichoke hearts. They are also a good source of fiber, vitamin C, and antioxidants.

6. Peas

Peas are a versatile and nutritious vegetable that are high in protein, with 5 grams of protein per 100 grams of peas. They are also a good source of fiber, vitamins A and C, and iron.

7. Corn

Corn is a popular vegetable that is high in protein, with 3.2 grams of protein per 100 grams of corn. It is also a good source of fiber, vitamins A and C, and potassium.

8. Edamame

Edamame is a type of soybean that is a good source of plant-based protein, with 11 grams of protein per 100 grams of edamame. It is also a good source of fiber, iron, and calcium.

9. Sweet Potatoes

Sweet potatoes are a delicious and nutritious vegetable that are high in protein, with 1.6 grams of protein per 100 grams of sweet potato. They are also a good source of fiber, vitamins A and C, and potassium.

10. Mushrooms

Mushrooms are a low-calorie, nutrient-dense vegetable that are high in protein, with 3.1 grams of protein per 100 grams of mushrooms. They are also a good source of fiber, vitamins B and D, and potassium.

How Can You Incorporate These Veggies into Your Diet?

There are many ways to incorporate these protein-packed veggies into your diet:

  • Roast Brussels sprouts with garlic and parmesan cheese for a delicious side dish.
  • Add asparagus to stir-frys or omelettes for a protein boost.
  • Make a broccoli salad with dried cranberries, almonds, and a honey mustard dressing.
  • Sauté spinach with garlic and olive oil for a quick and easy side dish.
  • Serve artichokes with lemon butter for a fancy appetizer.
  • Make a sweet potato and black bean chili for a hearty meal.

Conclusion

Vegetables are often overlooked as a source of protein, but as you can see, there are many veggies that are high in this important nutrient. Incorporating these protein-packed veggies into your diet is a great way to increase your daily protein intake and improve your overall health.

FAQ

1. Can you get enough protein from a vegetarian diet?

Yes, it is possible to get enough protein from a vegetarian or vegan diet. By combining different plant-based protein sources, such as legumes, whole grains, nuts and seeds, you can get all the essential amino acids that your body needs.

2. How much protein do I need if I am an athlete?

If you are an athlete, you will need more protein than the average person to support muscle growth and repair. Generally, athletes should aim for 1.2-1.7 grams of protein per kilogram of body weight per day.

3. Can protein from vegetables be absorbed as well as protein from meat?

Yes, protein from vegetables can be absorbed just as well as protein from meat. However, our body may not absorb all of the protein from certain plant-based sources, such as soy and quinoa, as well as it does from animal sources.

References

  • Batsis, J. A., Mackenzie, T. A., Jones, J. D., Lopez-Jimenez, F., & Bartels, S. J. (2016). Sarcopenia, sarcopenic obesity and mortality in older adults: results from the National Health and Nutrition Examination Survey III. European journal of clinical nutrition, 70(4), 440–446. https://doi.org/10.1038/ejcn.2015.198
  • CDC. (2020, February 11). Protein. Centers for Disease Control and Prevention. https://www.cdc.gov/nutrition/whatsnew/protein.htm.
  • Protein Food Group. (n.d.). MyPlate. Retrieved May 26, 2021, from https://www.myplate.gov/eat-healthy/protein-foods.

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