Vegetables high in protein
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.

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.

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.

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 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!