Vegetables High in Protein

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. More on high protein diet.

List of Protein Rich Vegetables
The following is a table that lists different vegetables high in protein. It consists of the items along with their quantity and the respective protein value.

Carrot

Vegetables	Quantity (grams)	Protein Content (grams)
Asparagus	100	3
Aubergine	100	1
Beetroot100	2
Broccoli	100	3
Brussels Sprouts	100	3
Cabbage	100	1
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	105	2.10
Endive	50	0.63
Garlic, raw	3	0.19
Lentils, boiled and without salt	198	17.86
Lettuce, raw	56	0.91
Mushrooms, boiled and drained, without salt	156	3.39
Marrow	100	0.5
Okra	100	2.43
Onion	100	0.7
Onion Spring	100	2
Pumpkin, without salt	245	2.70
Parsnip	100	1.5
Peppers, raw	45	0.90
Potato Calories	100	1.6
Radish	100	0.7
Spinach	100	2
Swede	100	0.5
Sweetcorn	100	2.5
Squash, boiled and without salt	180	1.64
Sweet potato	255	4.21
Tomato	100	2
Turnip	100	0.8
Watercress	100	3
Yam	100	2

Protein Rich Foods for Vegetarians
Other than fruits and vegetables high in protein, beans are also known for the rich quantity of proteins present in them. They also provide for the vitamins and minerals which are required for good health. Beans have always been a popular choice among vegetarians, apart from greens and fruits. Some beans have higher quantity of proteins and some of them have been listed below in a similar manner as that in the list of vegetables.

Beans	Quantity (grams)	Protein Content (grams)
Mung beans, boiled and without salt	124	2.52
Asparagus, canned, drained solids	72	1.54
Pinto Beans, boiled, without salt	171	15.60
Navy beans, boiled and without salt	182	15.83
Kidney beans, boiled and without salt	177	15.35
Black beans	172	15.24
Lima beans, boiled and without salt	188	14.66
Soy beans, boiled and without salt	172	28.62
White beans, canned mature seeds	262	19.02
Baked beans	259	17.48
Garbanzo beans (chick peas), cooked and without salt	164	14.53
Refried beans	252	13.83

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

Protein Rich Foods	Quantity (grams)	Protein Content (grams)
White rice, cooked	158	4.25
Brown rice, cooked	125	5.03
Wheat flour	125	12.91
Whole wheat bread	2 slices	5
Cornmeal, whole grain	122	9.91
Oat bran, raw	94	16.26
Almonds	1/2 cup	16
Cashews	1/2 cup	10
Peanuts	1/2 cup	18
Pecans	1/2 cup	16
Sunflower Seeds	1/2 cup	12
Pumpkin Seeds	1/2 cup	38

Here is a list of high protein foods consisting of meat and fish products, for those who are non-vegetarians.

Meat and Fish Products	Quantity (grams)	Protein Content (grams)
Pork Chops (grilled)	100	28
Corned beef canned	100	27
Beef, average lean	100	25
Goose (roast)	100	30
Chicken, average	100	26
Turkey, roasted	100	28
Haddock fresh, steamed	100	24
Lemon Sole, steamed	100	21
Halibut fresh, steamed	100	18
Mullet, steamed	100	25
Shark	100	20
Salmon, steamed	100	25
Trout, steamed	100	17
Anchovies, canned	100	25

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

So this is the list of protein rich vegetables and fruits. Beans and nuts which are protein rich foods have been listed for people who are vegetarians. For non-vegetarians, fish and poultry products have been provided. For detailed information on such kinds of foods, you can read more on high protein diets - list of high protein foods and what are high protein foods?

The protein requirement for males and females differ depending upon factors such as weight, activity level, etc. So check with your 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 required nutritional requirements of the body.