Is it possible to get all our protein sources from vegetables?
Of course, it’s possible. In this article we are going to mention the top 20 highest vegetable protein with the Nutritional value for each one.
Eating grains, legumes, seeds, nuts and vegetables every day is the main reason to get succeeded vegetable diet.
For knowing more. We are going to mention in the article the best vegetables protein sources. So, it is worth to mention here, there is no exact specification of height protein sources vegetables.
But, we are going to list the more protein rich ones.
US Food and Drug Administration (FDA) guidelines mentioned that adults consume at least 50 grams of protein per day during 2,000-calorie diet, and 15 to 20 grams of protein per meal.
In addition, some studies said that, taking 30g per meal, especially at breakfast, to reduce hunger.
You may still be wondering if vegetables can get enough protein!
Therefor, we should say that vegetables can absolutely provide our bodies enough needed protein.
Here, we present Top 20 highest vegetable protein that we can eat them regularly, regardless if we follow a plant-based diet or not.
We suggest foods with healthy fat article which content the list of hight healthy fat source vegetables as well.
Protein: 9 grams in 1/2 cup (heated)
The healthiest appetizer is edamame. A cup of edamame contains a large amount of protein.
It is considered as to most rich on of Top 20 highest vegetable protein.
It is delicious whether you eat it as a snack or put it in soup or stir-fried vegetables. You won’t get tired of the taste if you devise something like puree and dip.
Protein: 8 grams per 1/2 cup cooked
Low-calorie, high-fiber lentils are a genuine superfood. “Lentils don’t need to soak in water, so you can make soups and curries right away,” Jones said. In addition, it is richer in folic acid, potassium and copper, so it seems to be healthier than cereals.
3. Black beans
Protein: 8 grams in 1/2 cup (cooked)
In addition to being rich in protein, black beans contain heart-friendly dietary fiber, potassium, folic acid, vitamin B6, and a variety of phytonutrients. It’s easy to add to any dish, including soups and stir-fries, “Jones explains.
Protein: 7 grams in 1/2 cup (heated)
Chickpeas are healthy because they contain protein and dietary fiber. Of course, hummus is famous for chickpeas, but it can transform into any dish, such as rich falafel and crispy snacks. Especially, it is best to put it in soups, salads, crepes, etc.
Protein: 6.5 grams per 1/2 cup (cooked)
Sugiuchi said, “In tacos and enchiladas, you can put these refried beans (canned cooked beans) of black beans and focus beans and eat them by themselves. If you want to increase the intake of vegetable protein, you can eat it. Try mixing it with minced bean or chicken. Even if the amount of meat reduces, the taste does not change much. “
Protein: 5 grams per 1/2 cup (cooked)
In addition to protein, lima beans contain an amino acid called leucine, which can play a major role in the synthesis of healthy
► muscles in the elderly. It is delicious to eat as it is.
7. Green peas
Protein: 4 grams in 1/2 cup (heated)
It’s often overlooked as a common vegetable, but green peas are always placed in the frozen vegetables corner.
Greenpeace can be eaten as it is, mixed with grains such as rice, pureed with broccoli, or mixed with soup. In addition, green peas are rich in vitamins A, K and C.
8. Soy sprout
Protein: 4 grams in 1/2 cup (heated)
It’s delicious when placed on top of Korean bibimbap or in stir-fry, and bean sprouts add chewiness and abundant protein to vegetable dishes. Since it also contains dietary fiber, there is no feeling of hunger between meals or after meals. Also, if you get tired of beans, you can use bean sprouts to change your cooking without damaging your protein.
Protein: 8 grams per 1.8 grams
Peanuts are legumes, strictly speaking, a type of vegetable. Approximately 1.8g contains approximately 8g of protein,
which makes it the most important one of Top 20 highest vegetable protein.
So, it is ideal as a snack before and after the gym. It can mix with most things such as protein pancakes and tacos.
Protein: 7 grams per large potato (cooked)
“Red potatoes (also white potatoes) are high in protein, but the biggest feature is that they are rich in dietary fiber and vitamin B6, which promotes protein metabolism,” Jones said. Convenient vegetables such as roasted, mashed, and roasted with vegetables.
11. Wild rice
Protein: 3.25 grams per 1/2 cup (when cooking rice)
Strictly speaking, rice is not a vegetable, but wild rice is made from grass.
So, we can call it a vegetable. Since the nutritious wild rice can be cooked in the same way as real rice, it can be used not only for recipes using wild rice but also for recipes using rice. The rice-based dining table is healthier than usual.
Protein: 6 grams per cup (cooked)
“Not only is it good for you, but spinach is very nutritious and has many health benefits,” said Jones. It contains calcium, folic acid, iron, dietary fiber, vitamin K, vitamin C, etc., we can easily add it to salads, smoothies, and bowls.
13. Brussels sprouts
Protein: 5.5 grams per cup (cooked)
This little green vegetable has always been unreasonably badly rated, but at least if you know how to cook it, you’ll be a delicious and nutritious superstar. Brussels sprouts are rich in potassium and vitamin K in addition to protein.
14. Sweet potato
Protein: Heated (Large) 5g per piece
Sweet potatoes also contain a lot of protein. Sweet potatoes go well with anything from breakfast smoothies to dinners that prepare the intestinal environment. Sweet potatoes are also rich in beta-carotene, which promotes vision, skin and immune system health.
Protein: 5 grams per cup (when heated)
Artichokes are delicious, of course, with dips, but they’re not just vegetables to dip. This low-calorie, nutritious vegetable contains large amounts of folic acid, vitamin C, and vitamin K, making it delicious as a roasted side dish or even on top of a pizza.
16. Green beans
Protein: 5 grams per cup (cooked)
Green beans are rich in protein, both raw and cooked. This crispy snack is perfect for meals that require a little greener, such as pasty tortellini and ricotta toast. You can also get plenty of fiber and vitamin C.
Protein: 5 grams per cooked cup
Broccoli is not only a treasure trove of dietary fiber, it’s also the perfect vegetable to get the protein you need for the day. It is also said to be effective in preventing cancer, so it is definitely a vegetable. Used for stir-fry, it is a vegetable that goes well with anything, steamed, baked, or made into puree.
Protein: 4.25 grams per cup (cooked)
Asparagus is already a beloved vegetable, but it’s also rich in protein. Indispensable ingredients for meals using vegetable foods, such as baking with eggs, frying with snap pea, and cooking with shaved ice and pasta. In addition, it is rich in folic acid and vitamins K, A and C.
Protein: 4 grams per cup (when heated)
Like potatoes, corn is often categorized as an “irreplaceable plant,” but because it is rich in dietary fiber, folic acid, vitamin C, and magnesium, it is a vegetable-based dish that is high in protein. Can be finished well. It’s healthy both raw and frozen, so why not devise a salsa or salad?
The last one of Top 20 highest vegetable protein is:
20. White mushrooms
Protein: 4 grams per cup (cooked)
All mushrooms, such as shiitake mushrooms and mushrooms, contain good quality protein. However, white mushrooms contain the most protein and are readily available. Add umami and protein to any supper, including arugula pizza, bacon pasta, and more tacos.
You may are interesting in Protein sources