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High-Protein Vegetables

If you are exercising regularly, and you want to get the body of your dreams, then you should eat a healthy source of protein in your diet each day. High-Protein Vegetables can help your body with a number of important functions, and it can help to maintain muscle mass. When you think of protein, chicken, steak or protein might come to your mind. But, if you are not meat lover, then you have other options which can make you sure that you will get the recommended amount of protein which your body needs.

There are lots of protein – rich vegetables which are available all over the year. You should try out these options for plenty of variety. You can enjoy in these vegetables alone as a side dish or in different recipes for a filling main course. You should keep in your mind that the protein content may change depending on how you prepare each vegetable. Also, these vegetables have other vitamins and minerals, which can help you a lot in your way of making good body. You will be healthy, and your body will be as you wish.

High-Protein Vegetables

High-Protein vegetables:

If you do not want to eat meat a lot, and you want to stay high in your protein consumption, then vegetables are the right choice for you. They can help you in your way of making good physique. Below are given some of the best high – protein vegetables which you can add in your diet in order of making good body.

  • Avocado: In one medium avocado, there are 4.02 grams of protein. There are different things which you can make with avocado than just guacamole. You can try it in smoothie or pudding for a creamy, thick and protein – field twist.
  • Broccoli: In one medium, boiled stalk of celery, there are 4.28 grams of protein. Your parents surely always told you to eat more greens. Broccoli is not just rich in protein. It has vitamin C, vitamin K and fiber which can help you a lot of keeping your body nutritious. You should not forget to eat broccoli in your diet.
  • Asparagus: In one cup boiled asparagus, there are 4.32 grams of protein. Asparagus is the mark of the springtime. You should try to use these yummy spears steamed, grilled or roasted. Also, you can wrap them in bacon for a protein – filled treat.
  • Potatoes: In one medium potato, baked with skin, there are 4.55 grams of protein. This is one of the most loved vegetables all around the world. It is rich in protein and vitamins, like vitamin C and Vitamin B6. You can try russet or red potatoes for an even greater protein boost. You will get extra points for your body if you want to eat the skin of potatoes.
  • Yellow sweet corn: In one large ear, raw, there are 4.68 grams of protein. The sweet corn is nutritious as it is tasty. You should look for fresh corn in the summertime, or you can use the frozen version for recipes year – round.
  • Chia seeds: In one ounce dried chia seeds, there are 4.69 grams of protein. These are tiny black seeds which have earned their super food status. Even a small amount of it has a ton of Omega – 3 fatty acids, fiber, protein and other nutrients. The chia seed pudding is a popular choice, and you should not be afraid to try these seeds in other dishes.
  • Brussels sprouts: In one cup boiled from frozen Brussels sprouts, there are 5.64 grams of protein. If you hated Brussels sprouts as a kid, then you can try them again now. They are delicious steamed, roasted or even shredded in a salad.
  • Almonds: In one ounce of dry roasted almonds, there are 5.94 grams of protein. Almonds are delicious and nutritious. They are rich in protein, but also, they have antioxidants, vitamin E and healthy fats. You can get the most nutrients by eating almonds with the skin intact.
  • Pistachios: In one ounce of dry, roasted pistachios, there are 5.97 grams of protein. It can be challenged for you about shelling pistachios, but it is worth the effort. They are very delicious, and they are versatile enough to enjoy in baked goods, on top of salads and as a coating for fish.
  • Wild rice: In one cup cooked wild rice, there are 6.54 grams of protein. The wild rice is not actually related to the rice, but you can use it in many of the same dishes. You should try this nutrient – rich grain in stuffing, pilaf, soups, casseroles, or on its own.
  • Spinach: In one cup cooked spinach, there are 5.35 grams of protein. In one cup of raw spinach, there are 0.86 grams of protein. Spinach can help you to have larger muscles. It is packed with nutrients, and it can help you to stay healthy.
  • Mushrooms: Many people love mushrooms due to its taste, but they have many nutrients too. In one cup of white, boiled mushrooms, there are 3.39 grams of protein. In one cup of Shiitake, stir – fried, there are 3.35 grams of protein. In one cup of Portabella, grilled mushrooms, there are 3.97 grams of protein. Also, mushrooms have vitamin D, which can boost your immunity, and it is essential for your bone health.
  • Quinoa: In one cup cooked quinoa, there are 8.14 grams of protein. This is a very popular healthy food. It is not just high in protein, but also, it has minerals, antioxidants and fiber. You can make it just in 15 minutes, and it is a great addition to casseroles, pilaf, veggie burgers, salads and much more.
  • Green peas: In one cup boiled green peas, there are 8.58 grams of protein. You may think that green peas are mush and unappetizing, but you will be surprised of their nutritional value. They are versatile, and they can be a delicious addition to many recipes.
  • Lima beans: In one cup of Lima beans, boiled, there are 11.58 grams of protein. This is a little legume, which has a nutritious punch with plenty of iron, fiber and potassium. Some people do not like its taste, but you can try it in different recipes, so they will be help you a lot in your way of making good body.
  • Fava beans: In one cup fava beans, boiled from dried, there are 12.92 grams of protein. Fava beans look like green beans or edamame in their pods. You should try adding these nutritious legumes to stews and salads, or you can make them into a tasty dip.
  • Carrots: In one cup of chopped, raw or boiled, carrots there are 1.19 grams of protein. Also, it has vitamin A, which is very important for your health.
  • Collard greens: In one cup of collard greens, there are 5.15 grams of protein. Collard greens are also rich in folate. You can add it in your diet, because the vitamin B content in it can help you or be healthier than before.
  • Mung beans: In one cup mung beans, boiled from dried, there are 14.18 grams of protein. These beans are part of the legume family, and they can give you a lot of protein per serving. Also, they are a good source of iron and fiber.
  • Chickpeas: In one cup of chickpeas, boiled from drained, there are 14.53 grams of protein. Chickpeas are also known as garbanzo beans. They are the main ingredient in hummus. They have subtle and nutty flavor which works well in a variety of dishes. You can enjoy snacking on roasted chickpeas, or you can use them as a staple in vegetable bowls, soups or curries.
  • Pinto beans: There are 15.41 grams of protein in one cup pinto beans, boiled from dried. These beans are very popular in the Mexican cooking. They can be used as a side dish, added to soups and chili, as a salad topper and in burritos. You should try cooking dried pinto beans instead of using the canned type for even more health benefits.
  • Lentils: There are 17.86 grams of protein in a cup of boiled lentils. Lentils are not technically a vegetable. They are actually a pulse which is found in the legume family. You will not find a better option when it comes to an inexpensive and readily available vegetarian – friendly protein. You should cook dry lentils, and they will be cooked for 15 minutes.
  • Beet greens: In one cup of raw beet greens, there are 0.84 grams of protein. In one cup sautéed beet greens, there are 3.70 grams of protein. You can add it in your salads and enjoy in it.
  • Zucchini: In one cup sliced zucchini, cooked, there are 2.05 grams of protein. There are 27 calories and additional 2 grams of fiber, so this is not a bad for the zucchini. You can make zucchini in olive oil for a side dish, or you can add it in your recipe.
  • Edamame: There are 18.46 grams of protein per cup of edamame, prepared from frozen. Many people eat edamame just in their local restaurants. But, it is time to start making it in your home. It is rich in minerals, vitamins and plant protein, which can help you to stay healthy and fit.


Neem Mayur
Neem Mayur
Mayur Neem, a certified dietician having more than 5 years of experience in the field of diet practice. He is working as a diet expert and offering services to body builders, sports persons, celebrities, etc. He is lover of natural remedies and loves to spend most of his free time in his organic farm and offers expert advice on organic farming to local farmers. He is available through [email protected]


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