The body requires proteins for some of the most important functions; no wonder they are called Bodybuilders. Once you consume proteins, they are broken down into amino acids transported to different parts of the body to act as building blocks. Animal products are known to have the highest amount of proteins. However, we also have plants that have an extremely high protein. The good news you are not limited to animal proteins if you are trying to cut back on meat and such protein sources.
While you have probably heard that veggies lack enough protein to take you through the day, that could not be further from the truth. Some vegetables can meet the daily body requirement even without complementing with other protein sources. These veggies are also available all year round, so you can always have options when you want something different. Here are 21 protein vegetables sources you should know about!
- Edamame
- Lima beans
- Kidney beans
- Black-eye peas / Cowpeas
- Pinto beans
- Fava beans
- Pistachios
- Mung beans
- Spinach
- Fenugreek
- Green peas
- Quinoa
- Cauliflower
- Broccoli
- Almonds
- Asparagus
- Avocado
- Brussel sprouts
- Cluster beans
- Lentils
- Chickpeas
Edamame
Edamame (Cooked) Protein content: 11g protein (per 100g serving)
Edamame is one of the best plant-based protein sources you will ever come across. I can bet that you have enjoyed some edamame at your local sushi spot. It is time to make some at home. Edamame is delicious and healthy and can be prepared with some asparagus, scallions, and even eggs. They are also a very rich source of sodium, fiber, and good fats for the body.
Lima beans
Lima Beans (Boiled) Protein content: 8g protein (per 100g serving)
Lima beans are commonly referred to as butter beans. Apart from being finger-licking delicious, they are also an excellent source of protein. They can be enjoyed while fresh, dried, and are also available canned. You can also enjoy them as a dish or add them to your fav soup dish to add to thickness. Lima beans also come in different colors, including black, white, brown, and even red. The most common ones are, however, green, or cream-colored. Lima beans also have other health benefits like lowering the cholesterol levels in your blood and controlling the sugar levels in the body.
Kidney beans
Kidney Beans (Raw) Protein content: 24g protein (per 100g serving)
Kidney beans age their name from their shape as they are kidney-shapes. They are also commonly used in Mexican and Indian dishes but believe that it’s time to incorporate them into your diet. These beans are exceedingly high in protein, making a list for the best high protein veggies. They also carry a very high amount of carbohydrates and fiber, which assists in digestion.
Black-eye peas / Cowpeas
Black-eye peas / Cowpeas Protein content: 8g protein (per 100g serving)
Cowpeas are technically beans and not peas, as the name suggests. They are native to South Africa where to date, they are mostly cultivated. You can also enjoy growing them because Cowpeas do not require much attention. Apart from protein, these beans are extraordinarily rich in micronutrients such as folates, copper, and iron.
Pinto beans
Pinto Beans (Raw) Protein content: 21g protein (per 100g serving)
These beans can especially be distinguished from other beans because of their dark spots on the surface. These beans are quite common in Mexican and Brazilian dishes. Pinto beans go very well in burritos, soups, chilis, or as a salad topper. They also make an excellent side dish or main dish if you would prefer. They are rich proteins, carbohydrates, and fibers. Pinto beans are also packed with vitamins which are super amazing for the heart and combating diabetes.
Fava beans
Fava Beans (Raw) Protein content: 8g protein (per 100g serving)
Fava beans resemble green peas and edamame when they are in their pods. These beans are rich in proteins, fibers, vitamin B, and minerals such as potassium, magnesium, and iron. They help with immunity, strengthening bones, and curbing any birth diseases.
Pistachios
Pistachios Protein content: 20g protein (per 100g serving)
Pistachios are an excellent source of protein and a very versatile dish. Although they can be incredibly challenging to shell, they are worth the effort. They are delicious, whether eaten solo or incorporated in other dishes such as salads, coating, or baked goods.
Mung beans
Mung beans (Raw) Protein content: 24g protein (per 100g serving)
Mung beans are also members of the large legume family, which explains the high protein content they have. They are also a great source of iron per serving and fibers, which help indigestion.
Spinach
Spinach Protein content: 2.9g protein (per 100g serving)
Spinach is one of the most nutritious green leafy veggies. It’s a good source of protein with proteins accounting for 50% of all the calories. The protein in spinach also carries all the amino acids needed by the body. Apart from the proteins, spinach is also nutrient-dense providing 100% vitamin K needed by the body daily. Spinach is also fabulously rich in folates, minerals such as iron, magnesium, potassium, and a decent amount of calcium and vitamin A and C.
Fenugreek
Fenugreek Protein content: 23g protein (per 100g serving)
Fenugreek is an unmatched source of proteins and vitamins. It is rich in vitamins A, B, and both soluble and insoluble fibers. Fenugreek is rich in iron and comes with benefits such as weight loss, keeping blood pressure in check, and boosting men’s virility.
Green peas
Green Peas Protein content: 5g protein (per 100g serving)
Green peas, also known as garden peas, are small round peas that come from green pods. Peas come in a wide variety of colors such as yellow, black-eyed peas, or even purple peas, but the green ones are more common across the world. They can be eaten either fresh, canned, or frozen. Peas are averagely rich in proteins, antioxidants, and other nutrients.
Quinoa
Quinoa (Cooked) Protein content: 4.4g protein (per 100g serving)
Quinoa is an extremely popular health food that is recommended for any breakfast dish. It’s packed with proteins, vitamins, minerals, and antioxidants. Therefore, it makes a great addition to salads, veggie burgers, casseroles, and similar delicacies. Quinoa also cooks in just 15 minutes so you can whoop some up at any time.
Cauliflower
Cauliflower Protein content: 1.9g protein (per 100g serving)
Cauliflower provides very high protein value for the calories it offers. 31% of all calories in cauliflower are accounted for by proteins. Apart from the high protein content, it’s also very high in vitamin C and K. It also packs calcium, magnesium, and phosphorus.
Broccoli
Broccoli Protein content: 2.8g protein (per 100g serving)
If you didn’t enjoy broccoli as a child, it’s time to give it a second chance. It’s one veggie that packs a decent amount of protein with all the essential amino acids. Proteins account for 33% of all calories in broccoli. It’s also a great source of vitamins C and K and folates. It comes with antioxidant, anticancer, and anti-inflammatory properties.
Almonds
Almonds Protein content: 21.2g protein (per 100g serving)
Almonds are a common food worldwide due to the nutrients it packs. Besides being a decent source of proteins, almonds are also very rich in vitamin E, which has amazing benefits for your hair and skin. They are packed with magnesium so they can provide 60% of the body’s daily requirements. Whether it’s the sugar cravings, PMS cramps, or bone health, almonds have got you!
Asparagus
Asparagus Protein content: 2.2g protein (per 100g serving)
Asparagus is a common vegetable that is consumed by most people. I bet you did not know they are also a good source of protein. They are also an excellent source of vitamins A, C, E, and K, as well as folates and fibers. This is the perfect plant protein source if you are looking to lose weight.
Avocado
Avocado Protein content: 2g protein (per 100g serving)
Avo is always a delight, whether being eaten in a salad, in smoothies, or solo. Avocados are a moderate source of protein; that’s why they make such a great component in salads and smoothies. These stone fruits contain up to 20 vitamins, healthy fats, and minerals such as sodium and potassium.
Brussel sprouts
Brussels sprouts Protein content: 3.4g protein (per 100g serving)
Brussels sprouts are a great addition to different dishes because of their high protein, vitamins, and fibers. Brussels is very rich in vitamins C and K and folates. You can enjoy Brussels by grilling, steaming, boiling, or roasting them. They are an excellent side dish.
Cluster beans
Cluster Beans (Raw) Protein content: 20g protein (per 100g serving)
Cluster beans can be identified with their tender nature and light green color. These beans are not just high in protein. They are also very high in fibers but very low in calories. They are ideal for patients with diabetes or combating obesity due to their low calories.
Lentils
Lentils (Boiled) Protein content: 9g protein (per 100g serving)
The thing we love about lentils is the availability and affordability. Lentils are not your typical veggie. They are a pulse in the legume family, hence the high protein content they carry. They are also a vegetarian-friendly option for protein. Dry lentils also cook up in just 15 minutes so you can enjoy them at any time. You can simply toss them on the fire as you prepare other ingredients, and they will be ready in time for the dish.
Chickpeas
Chickpeas Protein content: 19g protein (per 100g serving)
Chickpeas are a fav when it comes to vegetable protein sources. They are also known as Garbanzo beans. They are remarkably high in protein and other nutrients, which makes them handy for metabolism and digestion. Chickpeas are the main ingredient in hummus because of its nutty, sublet flavor. It’s also used in a wide variety of cuisines worldwide.
Protein Takeway:
protein vegetables
and the winner is… OK i didn’t originally plan to turn this into a competition but why not. Lets list the top 5 vegetables with the highest protein source per 100g serving. They are:
- Kidney Beans Protein content: 24 grams of protein
- Mung beans Protein content: 24 grams of protein
- Fenugreek Protein content: 23 grams of protein
- Almonds Protein content: 21.2 grams of protein
- Cluster Beans Protein content: 20 grams of protein
So; then its a tie for first place. Without doubt; as you can see all five of these vegetables are high in protein for sure.
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