Vegetables High in Protein

Protein, needless to say, is one of the most important nutrients required for growth and development. When it comes to foods high in protein, meat products top the list. As an obvious fact, vegetable proteins are inferior in quality than meat products. However, there is always an alternative to this and especially for vegetarians. Vegetables high in protein, when combined with other plant foods can make for the perfect amount of protein, which is required by the body on a daily basis. So, from this article you can know what are some good sources of proteins, and also be aware that there is a healthy way out for inculcating high protein diets for those who are vegetarians and abstain from meat products.

List of Protein Rich Vegetables
The following is a table that lists different vegetables which are sources of protein. The table lists down the item, and its quantity, and the respective value of protein for it.

Vegetables	Quantity (grams)	Protein Content (grams)
Asparagus	100	3
Aubergine	100	1
Beetroot	100	2
Broccoli	100	3
Brussels Sprouts	100	3
Cabbage	100	1
Carrot	100	0.5
Cauliflower	100	3
Celery	100	0.5
Chicory	100	0.6
Courgette	100	2
Cucumber	100	0.5
Dandelion greens, boiled and without salt	100	2
Endive	100	1
Garlic, raw	100	6
Lentils, boiled and without salt	100	9
Lettuce, green leaf, raw	100	1
Mushrooms, boiled, cooked and drained, without salt	100	2
Marrow	100	0.5
Okra	100	2.43
Onion	100	0.7
Onion Spring	100	2
Pumpkin, cooked, boiled, drained, without salt	100	1
Parsnip	100	1.5
Potato, boiled, without salt	100	2
Radish	100	0.7
Spinach	100	2
Swede	100	0.5
Sweet corn	100	2.5
Squash, boiled and without salt	100	1.64
Sweet potato, cooked, boiled	100	1
Tomato	100	2
Turnip	100	0.8
Watercress	100	3
Yam	100	2

Protein Rich Foods for Vegetarians
Other than these vegetables, beans are also known for their richness in protein. They also provide for the vitamins and minerals which are required for good health. And that is why beans have always been a popular choice among vegetarians, apart from greens and fruits.

Beans	Quantity (grams)	Protein Content (grams)
Mung beans, boiled and without salt	100	7
Asparagus, cooked, boiled, drained	100	2
Pinto Beans, boiled, without salt	100	9
Navy beans, boiled, without salt	100	8
Kidney beans, boiled, without salt	100	9
Black beans, cooked boiled without salt	100	9
Lima beans, boiled and without salt	100	7
Soybeans, boiled, cooked, without salt	100	12
White beans, cooked, boiled, without salt	100	9
Baked beans, without salt	100	5
Chickpeas, cooked, boiled, without salt	100	15
Refried beans	100	5

Apart from vegetables and various kinds of beans, here are some more items on the protein rich foods list.

Protein Rich Foods	Quantity (grams)	Protein Content (grams)
White rice, regular, cooked	100	3
Brown rice, cooked	100	3
Wheat flour, whole grain	100	14
Whole wheat bread	100	10
Cornmeal, whole grain, white	100	8
Oat bran, cooked	100	3
Almonds, roasted, without salt	100	21
Cashews, roasted, without salt	100	15
Peanuts, dry roasted, without salt	100	24
Pecans, roasted, without salt	100	9
Sunflower seed kernels, roasted, without salt	100	19
Pumpkin seeds,	100	38

As far as fruits are concerned, good sources of protein include peach, coconut, date, avocado, dried apricots, prunes, papaya and watermelon.

The protein requirement for males and females differ depending upon factors such as weight, activity level, etc. So getting consulted and advised by a qualified dietitian about the exact protein amount and other nutritional supplements required for your body. It is important to take note of what has been mentioned earlier and that is to inculcate vegetables high in protein, and fruits and beans with other foods which are rich sources of vitamins, minerals, fiber; not to mention fats and carbohydrates (but only in a required amount). This helps in making up for a perfect balanced diet and meeting all the nutritional requirements of the body.