Top High-Protein Vegetables You Should Be Eating

Consuming vegetables that are high in protein is very beneficial for health. Rich in dietary fiber, vitamins, and minerals, they provide the body with easily digestible plant-based protein. These vegetables are low in saturated fat and cholesterol, while promoting a prolonged feeling of fullness.

The ideal combination of vegetables that supply essential nutrients include:

• Peas: Contain nearly 8 grams of protein per 150 grams. Whether fresh or frozen, they can be added to nearly any dish, including soups, vegan burgers, patties, pasta, or rice. Peas are rich in antioxidants such as vitamin C, fiber, and iron.

• Spinach: A 180-gram serving of cooked spinach provides about 5 grams of protein. It also contains iron, calcium, and vitamins A, C, and K. Note: fresh spinach also contains protein, but less than cooked spinach.

• Sweet Potatoes: A nutritious vegetable, an excellent source of potassium and vitamins B6 and C. Its high fiber content helps regulate blood sugar levels and may assist in lowering cholesterol. A 200-gram serving contains around 4 grams of protein.

• Corn: Cooked corn provides about 5 grams of protein per 160 grams.

• Beans:

  • Cooked black beans contain 15 grams of protein per 170 grams.

  • Cooked chickpeas contain 14.5 grams per 160 grams.

  • Cooked white beans contain 13 grams per 180 grams.

  • Cooked lentils offer an impressive 18 grams of protein per 200 grams.

• Mushrooms: When cooked, mushrooms are better absorbed by the body. In dried form, they contain more protein than when raw.

• Broccoli and Artichoke:

  • 90 grams of fresh broccoli contains about 3 grams of protein.

  • Artichoke provides about 5 grams per 170 grams.

• Brussels Sprouts and Edamame:

  • Cooked Brussels sprouts (150 grams) offer about 4 grams of protein.

  • Edamame, also popular as a snack, provides about 12 grams of protein per 100 grams.

These protein-rich vegetables can be a great addition to a balanced diet, offering a plant-based alternative to animal protein while supporting overall health.