7 Protein-Rich Vegetables You Should Eat


By eating protein-rich vegetables in combination with other healthy foods, you will begin to have more energy and vibrant health. Protein helps your body maintain a number of important functions and helps you improve muscle mass. Here is the list of 7 High-Protein Vegetable you should include in your diet to maintain healthy levels of protein in your body.

1. Peas

Peas are an excellent source of protein. They are very low in fat and contain only one gram of fat if cooked without oil or butter. Peas are a very good source of vitamin K, vitamin A, vitamin C, thiamin, folate, and manganese.

Per 1/2-cup serving: 246kJ, 0.3g fat (0g saturated), 10g carbs, 4g sugar, 4mg sodium, 4g fibre, 4g protein

2. Spinach

Spinach is a very popular superfood and it’s also a great source of protein. This vegetable is loaded with vitamins, minerals, and antioxidants and also provides a sufficient amount of protein.

Per 1/2-cup serving: 87kJ, 0g fat (0g saturated), 3g carbs, 0g sugar, 63mg sodium, 2g fibre, 3g protein

3. Kale

Kale is a popular superfood and a great choice for protein. It is also considered to be one of the most nutrient-dense food. There are many different types of kale. The leaves can be green or purple and have either a smooth or curly shape. The most common type of which is called curly kale or Scots kale.

Per 1-cup serving (chopped, raw kale):  34 calories, 2.2 grams of protein, 0.5 grams of fat and 6.7 grams of carbohydrates, including 1.3 grams of fiber

4. Broccoli

Broccoli is not only packed with necessary nutrients, fibre and protein, it’s also great for maintaining proper gut health. Loaded with a wide range of vitamins, you can use cooked or raw broccoli as a main menu item. You can eat broccoli in salads, soups, or simply steamed by itself with a squeeze of fresh lemon juice.

Per 1-cup serving: 129kJ, 0.3g fat (0g saturated), 6g carbs, 2g sugar, 30mg sodium, 2g fibre, 3g protein

5. Brussels sprouts

Brussels sprouts are a rich source of potassium, vitamin K, vitamin A, and fibre. Sprouts make healthy complementary food to sandwiches and salads. Try mixing the different types of sprouts that are available as all of them are nutrient-rich and delicious.

Per 1/2-cup serving: 117kJ, 4g fat (0g saturated), 6g carbs, 1g sugar, 16mg sodium, 2g fibre, 2g protein

6. Corn

Corns are known for high fibre content,  it can also serve as a protein-rich food. Healthiest when it’s eaten fresh from the cob, but you can still benefit eating offseason through frozen and canned kernels.

Per medium ear: 368kJ, 1.4g fat (0g saturated), 19g carbs, 6g sugar, 15mg sodium, 2g fibre, 3g protein

7. Mushrooms

Mushrooms are rich in protein and have immune boosting characteristics. They can very nutritious and can make a delicious main meal.

Per 1-cup serving: 146kJ, 1g fat (0g saturated), 5g carbs, 3g sugar, 13mg sodium, 2.7g fibre, 4g protein


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