8 High Protein Vegetables

This isn’t about sprinkling your veg with protein powder, there are vegetables out there that are high in protein and have enough on their own to give you plenty of protein in your diet so you don’t even need to pair them with fish or some lean chicken.

Very high protein content.

1) Soybeans

With more protein than any other bean variety, cooked soybeans have about 28g per cup, the same as found in about 150g of chicken, soybeans are also one of two complete plant proteins, the other is quinoa.

A soybean serving also has 17g of carbs and 15g of fats, 58% are actually essential fatty acids. the insoluble fiber in these beans promotes digestive health and the unsaturated fat promotes cardiovascular health.

28.6g of protein per boiled cup.

2) Edamame

These protein pods have more than likely been on your plate at some point or maybe served alongside a portion of sushi at a Japanese restaurant, it would be easy to dismiss their protein rich capacity initially, their small size actually packs a punch.

Edamame which is actually immature soybeans that are boiled or steamed in the pod, contains 22g of protein per cup, mix that with your main protein dish and you are approaching a recommended 30g protein per meal.

Cooked contains 16.9g protein per cup.

Full of protein and a great source of dietary fiber

3) Lentils

Whether string beans or chickpeas, beans are a fantastic source of plant-based protein and when it comes to legumes, lentils are a winner. They have about 18g of protein per cup when cooked and are 230 calories per serving, great for anyone watching their calorie intake.

They are also a great source of dietary fiber and have a high amount of micronutrients such as folate, thiamin, phosphorus and iron. Mix them into a cold salad, use in a soup or even mold them into a meat free patty.

Contains 17.9g of protein per boiled cup.

4) Broccoli

Fat-free protein gains abound from the green veggie that looks like a small tree, often thought of as a side dish to accompany chicken or beef. One cup of chopped broccoli contains 2.6g of protein on its own and unlike animal based protein, a cup of the green florets contains 100% of your daily vitamins C and K.

Broccoli is also a good source of folate, another great vitamin that is said to reduce the risks of certain types of cancer.

Contains 2.6g of protein per cup.

Plenty of vitamins and protein to keep you healthy and at the peak of physical performance.

5) Peas

Peas contain just under 9g of protein per cup and are a good source of vitamins A and C, thiamin, phosphorus and iron. As well as this the additional vitamins B  and folate found in peas can help reduce the risk of heart disease.

Each serving also contains 5.5g fiber. Put them in a salad, serve them alongside chicken breast or even add them to a pasta primavera on a carb-heavy day.

8.6g of protein per cup.

6) Asparagus

If you have ever prepped for a physique contest you will understand the power of asparagus, those thin green spears are likely to be a mainstay on your dinner plate. Apart from being a slimmer self, you can say goodbye to water retention, asparagus is considered protein rich in the vegetable world, 100g of asparagus contains 2.4g of protein.

It is also the no.1 plant source of vitamin K, as well as a good source of potassium and antioxidants.

2.4g of protein per 100g serving.

Lots of protein and can help lower risks of various medical conditions.

7) Pumpkin Seeds

Once that gourd has been ground into a pie you probably now wonder what to do with the seeds. Well roasting them is a good alternative to chips and just 1oz. of them provides 5g of protein, more than half of the protein found in an egg.

As well as being a plant-based protein bomb, diets heavy in pumpkin seeds have been linked with lower levels of gastric, breast, lung and colorectal cancer. Pumpkin seeds are also full of antioxidants which can help reduce oxidative stress and inflammation.

If you struggle with sleep at night, the L-tryptophan found in pumpkin seeds has been known to help with a good nights sleep.

5.2g of protein per ounce of roasted pumpkin seeds.

8) Mung Bean Sprouts

Whether they are in a veggie stir fry or topping a cheese and turkey sandwich, mung bean sprouts are a great natural plant-based source of protein.

One cooked cup of sprouts contains 2.5g of protein and has other nutrients packed in there too like lecithin which can lower cholesterol and zinc, a mineral that helps optimise physical performance.

These high protein vegetables can really help your physique, health and physical performance too.

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close