We’ve all heard that we should eat more vegetables. But just how much protein is there in vegetables? Are veggies high in protein? Or are they low in protein?
If you’re confused about the amount of protein in veggies and whether or not they are a good source of this nutrient, you’ve come to the right place! This article will cover everything you need to know about how much protein is in vegetables!
The Importance of Protein
Protein is an essential macronutrient that plays a critical role in the human body. Protein helps keep our hair and nails healthy, fuels our brains, and helps maintain a constant stream of energy. Protein-rich foods are also a good source of vitamins and minerals, making them a holistic form of nutrition.
While protein is an essential nutrient, it’s easy to overdo it. Excessive protein consumption can lead to a higher risk of kidney damage and reduced bone health. When it comes to how much protein is healthy, there’s no one-size-fits-all approach. The amount of the right protein for one person might be too much or too little for another.
How Much Protein is in Vegetables?
Vegetables contain around 2-6 grams of protein per 100-gram serving. A 100-gram serving of vegetables is roughly equivalent to 1/2 cup. That said, the amount of protein in vegetables varies from type to type.
The Best Vegetables with High-Protein Content
There are a variety of vegetables that are high in protein. These include broccoli, asparagus, and sweet potatoes. For example, a 100-gram serving of broccoli contains 6 grams of protein. There are also several legume-based products that are high in protein, including edamame, soybeans, and black beans.
There are so many protein-rich vegetable options, but here are some of the best:
These little unripened soybeans contain an impressive 18.46 grams of protein per cup. Try them steamed in their pods with chili and salt (don’t eat the pods!) or sprinkled into a salad for an extra protein boost.
Coming in at 17.86 grams per cup, lentils are a cheap and cheerful way to boost your protein intake. Lentils are versatile pulses that are commonly enjoyed in soups, stews, and curries.
Peas pack a surprising amount of protein at around 8.6 grams per cup. These little vegetables are also an excellent source of fiber and provide around 35% of the daily recommendation per cup. For a tasty protein kick, pea protein chips are a great option.
If you’re looking to make a curry, chickpeas can help you to get your protein while enjoying a spicy or coconutty dish. There are 14.53 grams of protein in one cup of chickpeas. If you’re looking for a high-protein snack, you might even try making your own hummus! Chickpeas are the primary ingredient in hummus, and you can enjoy your hummus with pitta bread, peppers, cucumber, and even potato chips!
If you’re making a salad, you might consider incorporating a healthy amount of quinoa. Quinoa (pronounced KEEN-WA, in case you’re struggling) is a legume similar to a lentil, only much smaller.
There are 8.14 grams of protein per cup of quinoa. To incorporate quinoa into your daily meals, why not try making a Mexican salad? A little cilantro, peppers, green onion, lime, salsa, and guac – and boom! You’ve got the perfect lunchtime salad with plenty of protein.
Asparagus is a great addition to your standard meal and makes an excellent side dish. Sprinkling your asparagus with plenty of salt and black pepper before sticking it on the grill will give you a delicious and healthy snack.
One cup of asparagus contains 3 grams of protein, and the protein in asparagus makes up around 44% of its calories. While it may not be enough protein for your main dish, adding a side of asparagus to your meal can boost your protein intake significantly!
The Best Leafy Green Vegetable Sources of Protein
Kale is a great vegetable source of protein at around 2.21 grams per cup, and it can be used in many different ways. You can enjoy it raw in a salad, or you can crisp the leaves up in the oven for crispy roasted kale! Kale is one of the most nutrient-dense foods in the world and is full of essential vitamins and antioxidants alongside protein.
Spinach is even better than kale when it comes to vegetable protein sources. In fact, just one cup of spinach contains about 5.2 grams of protein. It’s also a great source of fiber and iron, so it’s a win-win situation! You can easily grow spinach in your home garden.
The Worst Vegetables with Low-Protein Content
Not all vegetables have the same amount of protein. Some of the lowest-protein vegetables include cucumber, lettuce, and tomatoes. For example, a 100-gram serving of lettuce contains just 1 gram of protein.
While not all vegetables are high in protein, it’s important to remember that vegetables are generally high in fiber, vitamins, and minerals. So, even if a certain vegetable is low in protein, it’s still an excellent source of essential nutrition!
Other Important Nutrition Facts about Vegetables
Not only do vegetables provide ample amounts of protein, but they are also high in dietary fiber, vitamins, and minerals. Many vegetables are also a good source of antioxidants, which help reduce the risk of chronic diseases like cancer.
Vegetables are also a low-calorie food, making them an excellent choice for those looking to maintain a healthy weight. A 100-gram serving of vegetables is only around 25 calories. Vegetables also contain no cholesterol, making them a great choice for people with high cholesterol.
For those who are looking to boost their protein intake, vegetables are an excellent choice. Even if a vegetable is low in protein, it’s still a good source of many essential nutrients.
Vegetables are a low-calorie, low-fat, low-cholesterol, and high-fiber food group. They are also a good source of vitamins, minerals, and protein. If you’re looking to increase your protein intake, vegetables are an excellent choice. Even if a vegetable is low in protein, it’s still a good source of many essential nutrients.