Protein acts as a building block for almost all types of tissue and builds muscles. Most people don't think of vegetables as a good source of protein, but many vegetables are fairly high in protein - high enough to meet your daily protein needs. Knowing which vegetables are high in protein is especially important if you follow a vegetarian or vegan diet. But carnivores on a low-carb diet can also benefit from adding protein-rich vegetables to their diet.
Complete vs. Incomplete Proteins
High-protein vegetables contain incomplete protein. Animal proteins are generally considered to be complete proteins. Whole proteins provide all nine essential amino acids that the body needs. In addition to the essential amino acids, there are 11 others that the body can produce itself, for a total of 20. There are also some plant-based sources of complete protein in our list.
You probably already know that spinach, peanuts and black beans are excellentplant-based protein sourcesare. But there are many more protein-rich vegetables you can use to increase your protein intake. Here are 15 healthy vegetables that contain a decent amount of protein.
Edamame
Edamame (unripe harvested soybeans) are often served steamed as a side dish in Japanese restaurants. Growing in small green pods, these versatile, easy-to-prepare beans are protein bombs. For every 100 grams of edamame without the pod you get a whopping 11 grams of protein. That's about 20% of the total daily protein requirement for an adult. Edamame also contains fiber, omega-3 fatty acids, vitamin C, vitamin A and iron.
Red lentils
There are around 25 grams of protein in 100 grams of red lentils, which is a good part of the daily amount required. Lentils are also rich in fiber and micronutrients such as folic acid, iron, thiamine and phosphorus. They also score with a high zinc content (3.6 mg per 100 g). Red lentils taste great in soups and stews or as an ingredient in salads and casseroles.
Lima beans
100 grams of cooked lima beans contain 8 grams of protein. Lima beans contain not only protein, but also the amino acid leucine, which can play a large role in healthy muscle synthesis in older adults.
Sweetcorn
You might be surprised at how much protein there is actually in corn: 3.3 g per 100 grams of corn. That accounts for 3 to 9 percent of an adult's daily protein needs, based on an 1,800-calorie diet. Eating freshly cut corn straight from the cob is always the best option. Canned varieties are often loaded with added salt to preserve freshness for longer.
asparagus
Asparagus is one of the first vegetables to appear at farmers markets each spring. The popular vegetable contains much more protein than you would expect, along with many other nutrients, such as riboflavin (vitamin B2) and vitamin K.
Just 10 stalks of asparagus provide almost 4 grams of protein. You might even find it difficult to eat just 10 stalks of asparagus, especially if it's fresh from the farm - they're that delicious! Asparagus can be in the ovencooked, grilled, boiled, stewedor fried in a pan and is ideal for salads or as a side dish.
Asparagus is said to have anti-inflammatory and anti-cancer properties. It also contains fructooligosaccharides (FOS), which provide prebiotic benefits and stimulate the growth of good gut bacteria.
Rote Beth
Beetroot can add beautiful color and a great sweet and sour taste to your dishes. It's especially delicious when fried in the oven. 100 grams of beetroot contains 1.6 grams of protein. Beetroot is also a good source of folate, manganese, potassium and fiber.
Beets are delicious in salads and in traditional Russian-style borscht. You can also use them to make a beautiful red-purple beet hummus (which also contains plenty of protein from the chickpeas). Beetroot also tastes good as a juice, for example mixed with carrot and apple juice.
potatoes
Many people think that they should avoid potatoes because of their high carbohydrate content. But potatoes also contain a significant amount of protein, which actually helps balance out those carbs. Potatoes are also a good source of vitamin C and heart-healthy potassium. Just one medium-sized Russet potato provides over 3 grams of protein. So if you eat a large stuffed potato, a portion of mashed potatoes or fried potatoes, you'll get plenty of protein. Buy Russet, red and white potatoes, and even purple potatoes, which are gorgeous in color and actually contain a lot more protein than regular potatoes - some boast 6 grams of protein.
Peas as a protein-rich vegetable
Although peas are tiny, they contain a significant amount of vitamins and nutrients, including vitamin C, thiamine and folic acid. It is also one of the most versatile vegetables around. Since green peas are a legume, they are also fairly high in protein. 100 grams of peas contain about 5 grams of protein and more than 4 grams of fiber.
Although it's possible to find fresh peas at farmers markets and grocery stores, frozen peas are also a good option. They are easy to store and can be defrosted quickly.
Brunnenkresse
Watercress is a cruciferous vegetable that grows in water and is high in protein. 100 g of watercress contains 2.3 grams of protein. It also provides good amounts of B vitamins, calcium, manganese, potassium, vitamin A and vitamin C.
Avoid cooking watercress as this reduces its antioxidant content. Instead, try eating raw watercress in salads, in sandwiches, or in smoothies.
Alfalfa sprouts
Alfalfa sprouts are very low in calories but high in nutrients. 100 grams of alfalfa sprouts provides 4 grams of protein. This vegetable also contains decent amounts of folate, B vitamins, iron, magnesium, phosphorus, zinc, copper, and vitamins K and C. A number of animal studies have shown that alfalfa sprouts can lower cholesterol levels. This was thought to be due to their high saponin content.
Spinach
Spinach is one of the most nutrient-dense leafy greens you can eat. Its protein content is 30% of its calories and it contains all essential amino acids. A 100 gram serving provides 3 grams of protein and 181% of the RDI for vitamin K. It also contains high amounts of folate, manganese, magnesium, iron, potassium, calcium, vitamin A and vitamin C. In addition to its high protein content, spinach contains plant compounds, which can increase the body's antioxidant defenses and reduce inflammation. In one study, 20 athletes who took spinach supplements for 14 days showed reduced oxidative stress and less muscle damage.
Broccoli
Broccoli is a very healthy vegetable that also happens to be high in protein. 100 grams of raw, chopped broccoli can provide 3 grams of protein including all essential amino acids. It also contains plenty of folate, manganese, potassium, phosphorus and vitamins C and K. For all of these nutrients, one serving of broccoli contains only 34 calories. Broccoli can be eaten raw or cooked. Whether steamed, fried, baked or fried, you can use it for delicious side dishes, soups and sauces.
Broccoli also contains large amounts of plant compounds and flavonoids, such as kaempferol. These have an antioxidant and anti-inflammatory effect. Similar to all other cruciferous vegetables, broccoli is high in glucosinolates, compounds that may help reduce the risk of cancer.
Chinakohl order Bok Choy
Chinese cabbage, also called Napa cabbage and bok choy, is a good source of plant-based protein: 70 grams of cooked bok choy contains over 1 gram of protein. It is also an excellent source of folate, calcium, potassium, manganese, iron, and vitamins A, C, and K. As with broccoli, you won't be able to get all of your daily protein needs from bok choy. But these leafy greens add a protein boost to any dish with virtually no calories or fat. Bok choy willin many Asian recipesused, for example in stir-fries, kimchi, soups and spring rolls. The entire stem is edible, either raw in salads or cooked.
Artichokes
Artichokes contain 3.3 grams of protein per 100 grams and only 22 calories. They are particularly rich in folic acid and vitamins C and K and provide important minerals such as magnesium, phosphorus, potassium and iron.
A medium-sized artichoke contains a whopping 6 grams of fiber - that's a quarter of the recommended daily amount. A special feature of the artichoke is that it contains the carbohydrate inulin, which is classified as prebiotic. Inulin stimulates the intestinal flora and has a positive effect on the digestive system.
Brussels sprouts as a protein-rich vegetable
Brussels sprouts can be a great addition to your low-carb diet. It is a good source of protein, fiber and vitamins. 100 grams contain 3.4 grams of protein and up to 3.3 grams of fiber. Brussels sprouts are also rich in folate, manganese, magnesium, potassium, iron, calcium and vitamins K, C, A and B6. An animal study showed that Brussels sprouts can promote the growth and health of intestinal bacteria and stimulate the production of short-chain fatty acids in the intestines. Typically, Brussels sprouts are boiled, steamed, grilled, or fried.
Cauliflower
Like broccoli, cauliflower is a protein-rich vegetable. 100 grams of cauliflower contains 2 grams of protein and 25 calories. It is also a great source of vitamins C and K and minerals such as potassium, manganese, magnesium, phosphorus, calcium and iron.
Cauliflower also contains high levels of a special glucosinolate compound called sinigrin. This is said to have anti-cancer, antioxidant and anti-inflammatory properties. The glucosinolate content of cauliflower can decrease significantly when cooked. Therefore, cauliflower is better eaten raw.
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However, cauliflower also has high levels of other antioxidants, which are retained during cooking and can even increase after the cauliflower is steamed or microwaved. Cauliflower is a versatile vegetable that can be found in many recipes. Most often it will be used as a replacement for starchy carbohydrates.
