Protein and meat have become synonymous with each other, and people can’t imagine that a vegetarian diet alone could compensate for their daily requirement of protein.
Vegans and vegetarians are always met with the question “Do you get enough protein?” And while the answer can be a simple yes, we’d much prefer to give you a list of 30 sources of protein just from vegetables!
- 30 high protein vegetables
- Conclusion
30 high protein vegetables
1. Lima beans
Due to their rich buttery taste, lima beans are also called buttery beans, a type of legume that originated in Peru. It has large moon-shaped pods that can be enjoyed fresh or when they are dried as it can be quite sweet and pleasant.
One serving of lima beans provides up to 11 grams of protein which is slightly higher than any other type of beans, however, it is not a complete protein and needs to be eaten with other protein-rich foods.
Nutritional value (one cup of boiled & drained lima beans)
Nutrition | Value |
Protein | 11.6 g |
Calories | 209 |
Fat | 0.5 g |
Sodium | 28.9 mg |
Carbohydrate | 40.1 g |
Fiber | 9.2 g |
Sugar | 2.8 g |
2. Green peas
A popular and accessible vegetable that is nutrient-dense and contains a good amount of fibre and antioxidants.
Green peas are spherical-shaped seeds that come from a pod, they are part of the legume family and come in a variety of yellow peas, black-eyed peas, and purple peas. However, green peas are high in protein and are consumed more frequently.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 5 g |
Calories | 81 |
Fat | 0.4 g |
Sodium | 5 mg |
Carbohydrate | 14 g |
Potassium | 244 mg |
Vitamin C | 66% |
3. Spinach
Native to Central and Western Asia, spinach is a leafy green vegetable that is rich in iron, vitamins C and E, potassium, etc.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 2.9 g |
Calories | 23 |
Fat | 0.4 g |
Sodium | 79 mg |
Carbohydrate | 3.6 g |
Potassium | 558 mg |
Vitamin C | 46% |
4. Collard greens
From the family of cabbage and broccoli, collard greens are a group of loose-leafed cultivars. It is commonly referred to as Haak Saag in India.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 3 g |
Calories | 32 |
Fat | 0.6 g |
Sodium | 17 mg |
Carbohydrate | 5 g |
Potassium | 213 mg |
Vitamin C | 58% |
5. Sweet corn
A variety of corn that is specifically grown for human consumption that is high in sugar content.
It is high in fibre content and can help aid digestion
Nutritional value (per 100g)
Nutrition | Value |
Protein | 3.2 g |
Calories | 86 |
Fat | 1.2 g |
Sodium | 15 mg |
Carbohydrate | 19 g |
Fiber | 2.7 g |
Sugar | 3.2 g |
6. Mustard greens
Well known for its tiny, yellowish seeds that help produce the world’s beloved condiment, mustard.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 2.9 g |
Calories | 27 |
Fat | 0.4 g |
Sodium | 20 mg |
Carbohydrate | 4.7 g |
Fiber | 3.2 g |
Sugar | 1.3 g |
7. Broccoli
Its large distinctive flowering head, stalk and leaves are consumed as vegetables, it belongs to the cabbage family.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 2.8 g |
Calories | 34 |
Fat | 0.4 g |
Sodium | 33 mg |
Carbohydrate | 7 g |
Fiber | 2.6 g |
Sugar | 1.7 g |
8. Asparagus
Native to Eurasia, asparagus is a well known vegetable.
Nutrition | Value |
Protein | 2.2 g |
Calories | 20 |
Fat | 0.1 g |
Sodium | 2 mg |
Carbohydrate | 3.9 g |
Fiber | 2.1 g |
Sugar | 1.9 g |
9. Cauliflower
Cauliflower is a nutrient-rich, versatile vegetable that is high in vitamins, minerals and antioxidants.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 1.9 g |
Calories | 25 |
Fat | 0.3 g |
Sodium | 30 mg |
Carbohydrate | 5 g |
Fiber | 2 g |
Sugar | 1.9 g |
10. Brussels sprouts
Brussel sprouts are nutrient dense and have anti- inflammatory & antioxidant properties.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 3.4 g |
Calories | 43 |
Fat | 0.3 g |
Sodium | 25 mg |
Carbohydrate | 9 g |
Fiber | 3.8 g |
Sugar | 2.2 g |
11. Wild rice
Wild rice has numerous health benefits due to its unique composition or minerals, antioxidants and vitamins.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 15 g |
Calories | 357 |
Fat | 1.1 g |
Sodium | 7 mg |
Carbohydrate | 75 g |
Fiber | 6 g |
Sugar | 2.5 g |
12. Quinoa
Quinoa is rich in protein, fiber minerals and vitamins.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 4.4 g |
Calories | 120 |
Fat | 1.92 g |
Sodium | 7 mg |
Carbohydrate | 21.3 g |
Fiber | 2.8 g |
Sugar | 0.87 g |
13. Alfalfa sprouts
Alfalfa sprouts contain a range of antioxidants such as vitamin C, vitamin E and beta carotene that helps protect cells from damage.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 3.99 g |
Calories | 29 |
Fat | 0.69 g |
Sodium | 6 mg |
Carbohydrate | 3.78 g |
Fiber | 2. 5 g |
Sugar | 0.18 g |
14. Leek
Leeks contain compounds that are amazing for cardiovascular health.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 1.5 g |
Calories | 61 |
Fat | 0.3 g |
Sodium | 20 mg |
Carbohydrate | 14.15 g |
Fiber | 1.8 g |
Sugar | 3.9 g |
15. Chinese cabbage
Napa cabbage is an excellent source of calcium, vitamin K and phosphorus that supports bone health and density.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 1.1 g |
Calories | 12 |
Fat | 0.2 g |
Sodium | 11 mg |
Carbohydrate | 2.2 g |
Vitamin C | 5% |
Iron | 3% |
16. Artichoke hearts
Artichoke is filled with antioxidants and can help lower cholesterol levels.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 3.27 g |
Calories | 47 |
Fat | 0.15 g |
Sodium | 94 mg |
Carbohydrate | 10.5 g |
Fiber | 5.4 g |
Sugar | 0.99 g |
17. Edamame
It is a type of immature soybean that is rich in protein, fibre and can help lower cholesterol and blood pressure.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 12 g |
Calories | 121 |
Fat | 5.2 g |
Sodium | 6 mg |
Carbohydrate | 8.9 g |
Fiber | 5.2 g |
Sugar | 2.2 g |
18. Chickpeas
Also known as the garbanzo beans they are a type of legume that have a rich nutritional profile.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 8.9 g |
Calories | 164 |
Fat | 2.6 g |
Sodium | 7 mg |
Carbohydrate | 27 g |
Fiber | 7.6 g |
Sugar | 4.8 g |
19. Corn
Corn is gluten free and rich in insoluble fibre that helps in regulating bowel movements.
Nutritional value (per 103 g)
Nutrition | Value |
Protein | 3.5 g |
Calories | 99 |
Fat | 1.5 g |
Sodium | 1 mg |
Carbohydrate | 22 g |
Fiber | 2.5 g |
Sugar | 4.7 g |
20. Peas
They are enriched with antioxidants, minerals, vitamins and are excellent for heart and gut health.
Nutritional value (per 160 g)
Nutrition | Value |
Protein | 8.6 g |
Calories | 134 |
Fat | 0.4 g |
Sodium | 4.8 mg |
Carbohydrate | 25 g |
Fiber | 8.8 g |
Sugar | 9.5 g |
21. Okra
Okra is rich in vitamin C that helps boost the immune system, and its antioxidant properties can help against cardiovascular diseases.
Nutritional value (per 80g)
Nutrition | Value |
Protein | 1.5 g |
Calories | 18 |
Fat | 0.2 g |
Sodium | 4.8 mg |
Carbohydrate | 3.6 g |
Fiber | 2 g |
Sugar | 1.9 g |
22. Kale
Kale is rich in potassium, and can be amazing for eye, bone, and digestive health.
Nutritional value (per 130g)
Nutrition | Value |
Protein | 2.5 g |
Calories | 36 |
Fat | 0.5 g |
Sodium | 30 mg |
Carbohydrate | 7.3 g |
Fiber | 2.6 g |
Sugar | 1.6 g |
23. Swiss chard
It a nutrient dense leafy vegetable that is rich in vitamins, minerals, phytonutrients, and antioxidants.
Nutritional value (per 175g)
Nutrition | Value |
Protein | 3.8 g |
Calories | 35 |
Fat | 0.1 g |
Sodium | 313 mg |
Carbohydrate | 7.2 g |
Fiber | 3.7 g |
Sugar | 1.9 g |
24. Beet greens
They are rich in vitamins, minerals, antioxidants and can boost immunity and support heart health.
Nutritional value (per 144g)
Nutrition | Value |
Protein | 3.7 g |
Calories | 39 |
Fat | 0.3 g |
Sodium | 347 mg |
Carbohydrate | 7.9 g |
Fiber | 4.2 g |
Sugar | 0.9 g |
25. Bok choy
Bok choy is high in potassium content that can help lower the risk of heart diseases, and it boosts bone, eye and skin health.
Nutritional value (per 170g)
Nutrition | Value |
Protein | 2.7 g |
Calories | 20 |
Fat | 0.3 g |
Sodium | 58 mg |
Carbohydrate | 3 g |
Fiber | 1.7 g |
Sugar | 1.4 g |
26. Watercress
Watercress can improve blood flow and reduce oxygen consumption during workouts and can enhance athletic performance.
Nutritional value (per 34g)
Nutrition | Value |
Protein | 0.8 g |
Calories | 3.7 |
Fat | 0 g |
Sodium | 14 mg |
Carbohydrate | 0.4 g |
Fiber | 0.2 g |
Sugar | 0.1 g |
27. Arugula
Arugula’s vitamin C content helps boost immune system and support body’s natural defence against infections & diseases.
Nutritional value (per 10g)
Nutrition | Value |
Protein | 0.3 g |
Calories | 2.5 |
Fat | 0.1 g |
Sodium | 2.7 mg |
Carbohydrate | 0.4 g |
Fiber | 0.2 g |
Sugar | 0.2 g |
28. Turnips
Turnips have high fiber content that helps with digestion and prevents constipation.
Nutritional value (per 120g )
Nutrition | Value |
Protein | 0.9 g |
Calories | 26 |
Fat | 0.1 g |
Sodium | 90 mg |
Carbohydrate | 6.1 g |
Fiber | 2.4 g |
Sugar | 3.6 g |
29. Cabbage
Cabbage is rich in vitamin K and calcium that can help strengthen bones and reduce the risk of osteoporosis.
Nutritional value (per 75g)
Nutrition | Value |
Protein | 1 g |
Calories | 17 |
Fat | 0.1 g |
Sodium | 6 mg |
Carbohydrate | 4.1 g |
Fiber | 1.4 g |
Sugar | 2.1 g |
30. Radishes
Radishes can help regulate blood sugar levels and can reduce inflammation.
Nutritional value (per 100g)
Nutrition | Value |
Protein | 0.7 g |
Calories | 16 |
Fat | 0.1 g |
Sodium | 39 mg |
Carbohydrate | 3.4 g |
Fiber | 1.6 g |
Sugar | 1.9 g |
Conclusion
Vegans, vegetarians, and people with restrictive diets can obtain their protein from these vegetables.
If you need a detailed diet chart refer to a professional health care provider.
FAQ
1. Which vegetable is highest in protein?
Lima beans are highest with 11.6 g of protein per cup cooked.
2. What are 20 protein foods?
20 protein foods are:
- Alaskan pollock
- Grilled chicken
- Shrimp
- Clams
- Greek yogurt
- Salmon
- Peanuts
- Beans
- Tofu
- Eggs
- Lean beef
- Pork
- Turkey
- Lentils
- Quinoa
- Cottage cheese
- Whey
- Pea
- Fish
- Spinach
3. Which veg food has the highest protein?
Lima beans have the highest protein.
4. Which food is 100% protein?
There is no natural 100% protein food, however there are foods that are high in protein content and can contain several other beneficial nutrients.
1 Comment
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