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.
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)|
|Wheat flour, whole grain||100||14|
|Whole wheat bread||100||10|
|Cornmeal whole grain||100||8|
|Brown rice, long grain||100||8|
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!