Protein-rich foods are typically associated with animal products, but numerous vegetables also offer substantial protein amounts, including spinach, broccoli, and asparagus.
Health.com states that protein plays a crucial role in building and maintaining robust muscles, bones, and skin. Adding plant-based proteins to your diet not only fulfills your protein needs but also delivers essential vitamins, minerals, fiber, and beneficial plant compounds that support overall health.
Consider these six high-protein vegetables for your diet:
1. Lentils
Healthline reports that a cup (250 grams) of cooked lentils contains 17.9 grams of protein. It also covers about 56% of the Daily Value (DV) for fiber.
When combined with whole grains such as rice, lentils provide a complete protein profile with all nine essential amino acids.
2. Spinach
A cup of cooked spinach provides 6 grams of protein for only 49 calories. It’s rich in vitamins, minerals, and antioxidants, serving as a powerhouse for disease prevention and bone health.
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Spinach and a wrap. Illustration photo by Unsplash |
3. Chickpeas
With 14.5 grams of protein per cooked cup, chickpeas are a versatile and nutrient-packed legume. They support heart health, aid in weight management, and help stabilize blood sugar levels.
4. Broccoli
A medium stalk of cooked broccoli delivers 4 grams of protein and is especially high in vitamin C, which enhances iron absorption and boosts immune function.
5. Asparagus
Offering 4.3 grams of protein per cup, this low-calorie vegetable is abundant in vitamins C and K. It’s best enjoyed sautéed, roasted, or steamed to maintain its flavor and nutritional benefits.
6. Artichoke hearts
Providing 10 grams of protein per cup, artichoke hearts are rich in protein, fiber, and antioxidants, making them a versatile component of any meal.
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