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Which Vegetables Have A High Amount Of Protein?

Uncover a diverse range of vegetables loaded with protein, offering a nutritious and plant-based alternative to meet your protein needs.

  • 17 Nov 2023
  • 3 min read
  • 111 views

Protein is an essential and fundamental nutrient that helps in building and repairing tissues. Generally associated with animal food, protein is also found in certain vegetables. Automatically the question that comes to mind is: which vegetables have high protein content? In this article, we will talk about the top 10 vegetables that are not only loaded with protein but also have essential amino acids, and vitamins like A, C, B6, D, K, folate, calcium, potassium, etc.

 

List of 10 the best vegetables for protein intake:

Broccoli

  • 100 g of broccoli contains around 2.8 g of protein and just 34 calories.
  • It is a rich source of vitamins like C, K, and folate as well as phosphorus, potassium and calcium.
  • It is rich in glucosinolates - compounds that reduce the risk of cancer.
  • It promotes liver health by aiding detoxification and boosting antioxidants in the liver.

Mustard greens

  • A vegetable that is not only rich in protein but also in vitamins like C, B, E and K.
  • It contains calcium, potassium and phenolic compounds that promote the supply of antioxidants in the body.
  • A 100 g serving of mustard greens provides 2.9 g of protein and has 27 calories.

Asparagus

Asparagus contains high nutritional values-

  • One cup (134 g) of asparagus has 3 g of protein, whereas a 100 g serving contains 2.2 g of protein and 20 calories, with protein accounting for 44% of its calorie content.
  • It is rich in vitamins K, and A contains folate, riboflavin, magnesium and phosphorus, and has anti-inflammatory and anticancer properties.
  • It also has fructooligosaccharides with prebiotic qualities, which enhance the growth of good bacteria in the intestine.

Spinach

A green leafy vegetable, spinach is loaded with nutrients-

  • A 100 g serving of spinach contains 2.9 g of protein and 23 calories.
  • Protein accounts for 50% of its calories.
  • Spinach contains vitamins A, C, and K and is a great source of important minerals like magnesium, iron, potassium and calcium, along with a plant compound that has antioxidants and reduces inflammation.

Alfalfa sprouts

A calorie-dense and nutrient-rich veggie-

  • A 100 g serving contains 4 g protein and 23 calories, with protein accounting for 69% of the calorie content.
  • Rich in vitamins C and K and includes other nutrients like folate, iron, magnesium, phosphorus, zinc and copper.
  • It is rich in saponin compounds that help lower cholesterol levels.
  • Research proves that it reduces inflammation, lowers symptoms related to menopause, and prevents osteoporosis because of high vitamin K.

Watercress

A plant that grows in water and is rich in other nutrients like-

  • A 100 g serving contains 2.3 g of protein and 11 calories.
  • A cup of watercress contains 85 micrograms of vitamin K – A vitamin essential for blood and bone health.
  • It is loaded with other vitamins like A, B and C including calcium and potassium.
  • It has antioxidants and contains a phenolic compound that helps prevent cancer.

Also read:

Brussels sprouts

  • A 100-g serving of Brussels sprouts has 3.4 g of protein and 43 calories, whereas protein accounts for 31% of the calories.
  • One cup contains some 3.3 g of fiber.
  • They are rich in vitamins K, C, and B6 among folate, iron, and potassium.
  • You can consume them by boiling, steaming, grilling, or even after roasting.

Cauliflower

  • A 100 g serving of cauliflower contains 1.9 g of protein and 25 calories, protein accounting for 31% of its calories.
  • It is a good source of vitamins like K and C including calcium, iron, magnesium and phosphorus.
  • It contains a glucosinolate compound known as sinigrin that has anticancer, antioxidant and anti-inflammatory properties.

Collard greens

  • A 100 g serving of collard greens contains 3 g of protein and 32 calories, where protein accounts for 38% of the calories.
  • It is a rich source of vitamin K, having 157 mcg in a cup.
  • It contains vitamin C, folate, calcium and potassium and contains phenolic compounds and antioxidants further reducing the risk of developing prostate cancer.
  • It can be consumed after sautéing or steaming.

Chinese cabbage or bok choy

  • A highly nutrient-rich vegetable containing protein, folate, calcium and potassium.
  • It is rich in vitamins like A, C and K, moreover, it contains compounds that are rich in antioxidants and have anti-inflammatory properties.
  • It is also linked to containing compounds that decrease the risk of developing prostate cancer.

 

Conclusion

We hope this blog has helped you understand which vegetables have high protein content. The above-mentioned veggies are not only a powerhouse of different nutrients but also help reduce or prevent certain types of cancer. They are also rich in vitamins and antioxidants, and have anti-inflammatory properties. These vegetables must be a part of your diet as they promote both taste and well-being.

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