Although animal protein is a good source of protein, it is a storehouse of unhealthy saturated fat, high calories, and high cholesterol. So, a healthier alternative is plant protein, which packs all essential vitamins and minerals required for good health, and is low in fat as well. It cannot be denied that plant protein is not on a par with animal protein. However, by following a well-balanced diet, which comprises a variety of foods, meeting the daily protein requirement should not be a challenge. The following tells you about vegetables which are good sources of protein.
Broccoli
A member of the cruciferous vegetable family, broccoli is a no-brainer for a low fat high protein diet. Apart from being a storehouse of vitamin A, vitamin C, B vitamins, iron, dietary fiber and essential minerals, it is also a good source of protein. Munching on a mere ½ cup (78 g) of chopped broccoli gives you 2 grams of protein.
Spinach
No healthy diet is complete without the special green called spinach. 1 cup (180 g) of cooked and boiled spinach (without salt)* packs 5 grams of protein. This vegetable is also abundant in vitamin A, vitamin C, iron, dietary fiber, all the B vitamins, and essential minerals.
Asparagus
This lanky, green perennial plant always makes it to the menu of health-conscious people. For a slender vegetable, it is quite nutritionally dense. A mere ½ cup (90 g) of cooked and boiled asparagus has 2 grams of protein. So, add generous amount of this veggie to your meals and enjoy the bliss of good health.
Brussels Sprouts
Jampacked with vitamins, minerals, fiber, and protein, Brussels sprouts are one combined package of taste and nutrition. Each ½ cup (78 g) serving of cooked and boiled Brussels sprouts (without salt)* offers 2 grams of protein. Recent research suggests that these veggies contain four organic compounds that have potent anti-cancer properties.
Artichokes
Artichokes are nature's beautifully packaged inventory of nutrition. Known as a great source of potassium, magnesium, calcium, vitamins and dietary fiber, these veggies also score high when it comes to protein. 1 medium artichoke (120 g) contributes 3 grams of protein.
*Salt does not affect the protein content of the food. However, it does increase the sodium content. So, people who are on a sodium restricted diet, may avoid adding salt to their meals.
Other Vegetables and Foods High in Protein
According to the Centers for Disease Control and Prevention, the daily protein requirement for men is 56 grams, and for women, 46 grams. The main benefits of following a low fat and high protein vegetarian diet are weight loss, low blood cholesterol levels, low incidences of heart disease, and overall, a healthy immune system. Take care!
Broccoli
A member of the cruciferous vegetable family, broccoli is a no-brainer for a low fat high protein diet. Apart from being a storehouse of vitamin A, vitamin C, B vitamins, iron, dietary fiber and essential minerals, it is also a good source of protein. Munching on a mere ½ cup (78 g) of chopped broccoli gives you 2 grams of protein.
Spinach
No healthy diet is complete without the special green called spinach. 1 cup (180 g) of cooked and boiled spinach (without salt)* packs 5 grams of protein. This vegetable is also abundant in vitamin A, vitamin C, iron, dietary fiber, all the B vitamins, and essential minerals.
Asparagus
This lanky, green perennial plant always makes it to the menu of health-conscious people. For a slender vegetable, it is quite nutritionally dense. A mere ½ cup (90 g) of cooked and boiled asparagus has 2 grams of protein. So, add generous amount of this veggie to your meals and enjoy the bliss of good health.
Brussels Sprouts
Jampacked with vitamins, minerals, fiber, and protein, Brussels sprouts are one combined package of taste and nutrition. Each ½ cup (78 g) serving of cooked and boiled Brussels sprouts (without salt)* offers 2 grams of protein. Recent research suggests that these veggies contain four organic compounds that have potent anti-cancer properties.
Artichokes
Artichokes are nature's beautifully packaged inventory of nutrition. Known as a great source of potassium, magnesium, calcium, vitamins and dietary fiber, these veggies also score high when it comes to protein. 1 medium artichoke (120 g) contributes 3 grams of protein.
*Salt does not affect the protein content of the food. However, it does increase the sodium content. So, people who are on a sodium restricted diet, may avoid adding salt to their meals.
Other Vegetables and Foods High in Protein
| Foods | Serving size (g) | Protein Content (g) |
| Soybeans | 100 | 36 |
| Mung beans | 100 | 24 |
| Kidney beans | 100 | 24 |
| White beans | 100 | 23 |
| Navy beans | 100 | 22 |
| Black beans | 100 | 22 |
| Pinto beans | 100 | 21 |
| Lima beans | 100 | 21 |
| Sunflower seeds | 100 | 21 |
| Almonds | 100 | 21 |
| Cashews | 100 | 18 |
| Oat bran | 100 | 17 |
| Wheat flour, whole grain | 100 | 14 |
| Brazil nuts | 100 | 14 |
| Whole wheat bread | 100 | 10 |
| Pecans | 100 | 9 |
| Cornmeal whole grain | 100 | 8 |
| Brown rice, long grain | 100 | 8 |
| Garlic | 100 | 6 |
| Quinoa | 100 | 4 |
| Zucchini | 100 | 3 |
| Sweet corn | 100 | 3 |
| Potato | 100 | 3 |
| Mushrooms, white | 100 | 3 |
| Dandelion greens | 100 | 3 |
| Yam | 100 | 2 |
| Watercress | 100 | 2 |
| Sweet potato | 100 | 2 |
| Scallions | 100 | 2 |
| Okra | 100 | 2 |
| Chicory greens | 100 | 2 |
| Cauliflower | 100 | 2 |
| Beets | 100 | 2 |
| Turnip | 100 | 1 |
| Tomato | 100 | 1 |
| Squash | 100 | 1 |
| Rutabaga | 100 | 1 |
| Radish | 100 | 1 |
| Pumpkin | 100 | 1 |
| Parsnip | 100 | 1 |
| Onion | 100 | 1 |
| Lettuce | 100 | 1 |
| Endive | 100 | 1 |
| Eggplant | 100 | 1 |
| Celery | 100 | 1 |
| Carrot | 100 | 1 |
| Cabbage | 100 | 1 |
According to the Centers for Disease Control and Prevention, the daily protein requirement for men is 56 grams, and for women, 46 grams. The main benefits of following a low fat and high protein vegetarian diet are weight loss, low blood cholesterol levels, low incidences of heart disease, and overall, a healthy immune system. Take care!
