Everyone needs protein to live, and vegetables are one of the best sources. Every individual requires at least 50 grams of protein daily. This is a preset protein target for most people. Vegetables like beans, spinach, sweet corn, mushrooms, and broccoli contain a high amount of protein. Protein is a crucial part of any diet you follow, and it is even more essential for athletes and people who are trying to lose weight. Switching to a diet with less or no animal products can be extremely healthy. However, chances are you might be missing out on protein intake.
Vegetarian protein sources are not only affordable but are also incredibly healthy at the same time. According to a study, people consuming high vegetable protein have significantly less chance of developing type 2 diabetes.
In this article, we discuss the top high protein vegetables that you must include in your diet if you are skipping non-vegetarian food items.
Eggplant
Are you surprised? Eggplant is an excellent source of vegetable protein and is often ignored by most. Though eggplant is mostly not included in a weight loss diet or the list of vegetables high in protein because of its very nominal protein content, you cannot ignore this vegetable completely. One cup of eggplant contains around 0.82 grams of protein. This purple plant is packed with various essential antioxidants that provide neuroprotective benefits.
Carrots
One cup of raw or boiled carrots contains around 1.20 grams of protein. Carrots are also another good source of protein; however, apart from the protein content, munching this vegetable raw or cooked acts as a healthy dose of the inflammation-fighting agent.
Kale
Kale has more protein compared to other veggies. However, the protein content of kale gets halved because most people consume it steamed or boiled. Leafy greens, when consumed raw, are beneficial for our health. However, if you prefer eating steamed or boiled kale, we advise you to add some chickpeas. This will not only make your salad taste even better but will also increase the protein content. Kale is considered one of the best veggies high in protein.
Zucchini
A cup of sliced zucchini contains more than 2 grams of protein. The protein content might be low, considering the amount. However, they have very low-calorie content as well. A cup of zucchini is only 27 calories. All you need to do is saute some chopped zucchini in some olive oil or add some diced zucchini to your salad or soup. Zucchini is undoubtedly one of the vegetables with the highest protein content.
Cauliflower
Most people are fond of cauliflower, and it tastes fantastic when roasted in some olive oil. You can use cauliflower to make a low-carb pizza base and also replace it with roasted pork. A cup of cauliflower contains around 2.30 grams of protein.
Avocado
One cup of avocado contains 3 grams of protein. However, avocados have a high amount of calories. Just one avocado is around 240 calories. It is always advised to eat less amount of avocado. With avocados, make sure that you don’t go crazy. Take only two slices of this healthy fat and add it to your toast or smoothie.
Broccoli
Broccoli is very similar to cauliflower but is not liked by most people because of its better taste. Broccoli is excellent for your health. Not only does it contain a high amount of protein, but it also has good calcium content. A cup of steamed broccoli contains a whopping amount of 301 milligrams of calcium which is almost 30% of the daily recommended calcium intake. Speaking about the protein content, a cup of broccoli contains more than 3.30 grams of protein. If you are looking for vegetables high in protein, you cannot miss broccoli.
Beetroot Greens
Beet greens are commonly found in mixed greens. Look for a packet of beetroot veggies solely to reap their satiating properties. A sauteed cup of protein-rich leaves will serve about four grams of protein along with another four grams of fibre for belly-filling. A cup of raw beet green contains 0.84 grams of protein, whereas a cup of sauteed beet greens contains 3.70 grams of protein. It is one of the tastiest vegetables with the highest protein content.
Mushrooms
Mushrooms are a vegetarian favourite because of their smooth umami flavour found in meat and cheese (and what makes each flavour so good!). A cup of white boiled mushroom contains 3.39 grams of protein, and a cup of portabella grilled mushroom contains 3.97 grams of protein. Mushrooms provide a decent amount of protein and are also amongst the very few non-animal vitamin D source that helps boost our immunity and bone health.
Brussels Sprouts
A cup of cooked brussels sprouts contains 3.98 grams of protein. You can add Brussel sprouts to your regular diet as they are a great source of protein. They also help in decreasing harmful cholesterol levels due to their high fibre content.
Sweet Potatoes
Sweet potatoes, or should we call them sweet protein? A cup of baked sweet potatoes with skin contains more than 4 grams of protein. You can add sweet potatoes as a side dish or eat them as a meal. There are various recipes you can try, and you will surely not be disappointed. When you add sweet potatoes, you will be able to get the best protein from vegetables.
Corn
This sweet vegetable also contains the same amount of fibre. The only problem is that it has more calories than other plant-based protein sources, at 134 calories. At least you will ingest many antioxidants that fight free radicals! A cup of sweet corn contains 4.21 grams of protein.
Conclusion
For someone vegetarian, finding the right protein source can be difficult. The names of vegetables listed above will surely be able to help you reach your daily protein intake. If you are looking for protein in vegetables, this article will surely be helpful for you.