Protein is required by the body for the repair of normal wear and tear of body tissues. It basically provides for the bodybuilding or growth promoting process of the body. Here is a list of different vegetables high in protein.
When it comes to foods high in protein, meat products top the list. As an obvious fact, vegetable proteins are inferior in quality than meat products. However, there is always an alternative to this and especially for vegetarians. Vegetables high in protein, when combined with other plant foods can make for the perfect amount of protein, which is required by the body on a daily basis. So, from this article you can know what are some good sources of proteins, and also be aware that there is a healthy way out for inculcating high protein diets for those who are vegetarians. More on high protein diet.
List of Protein Rich Vegetables
The following is a table that lists different vegetables high in protein. It consists of the items along with their quantity and the respective protein value.
Vegetables
Quantity (grams)
Protein Content (grams)Asparagus
100
3
Aubergine
100
1
Beetroot
2
Broccoli
100
3
Brussels Sprouts
100
3
Cabbage
100
1
100 0.5 Cauliflower 100 3 Celery 100 0.5 Chicory 100 0.6 Courgette 100 2 Cucumber 100 0.5 Dandelion greens, boiled and without salt 105 2.10 Endive 50 0.63 Garlic, raw 3 0.19 Lentils, boiled and without salt 198 17.86 Lettuce, raw 56 0.91 Mushrooms, boiled and drained, without salt 156 3.39 Marrow 100 0.5 Okra 100 2.43 Onion 100 0.7 Onion Spring 100 2 Pumpkin, without salt 245 2.70 Parsnip 100 1.5 Peppers, raw 45 0.90 Potato Calories 100 1.6 Radish 100 0.7 Spinach 100 2 Swede 100 0.5 Sweetcorn 100 2.5 Squash, boiled and without salt 180 1.64 Sweet potato 255 4.21 Tomato 100 2 Turnip 100 0.8 Watercress 100 3 Yam 100 2 Protein Rich Foods for Vegetarians Other than fruits and vegetables high in protein, beans are also known for the rich quantity of proteins present in them. They also provide for the vitamins and minerals which are required for good health. Beans have always been a popular choice among vegetarians, apart from greens and fruits. Some beans have higher quantity of proteins and some of them have been listed below in a similar manner as that in the list of vegetables. Beans Quantity (grams) Protein Content (grams)Mung beans, boiled and without salt 124 2.52 Asparagus, canned, drained solids 72 1.54 Pinto Beans, boiled, without salt 171 15.60 Navy beans, boiled and without salt 182 15.83 Kidney beans, boiled and without salt 177 15.35 Black beans 172 15.24 Lima beans, boiled and without salt 188 14.66 Soy beans, boiled and without salt 172 28.62 White beans, canned mature seeds 262 19.02 Baked beans 259 17.48 Garbanzo beans (chick peas), cooked and without salt 164 14.53 Refried beans 252 13.83 Apart from vegetables and various kinds of beans, here are some more miscellaneous items on the protein rich foods list. Protein Rich Foods Quantity (grams) Protein Content (grams)White rice, cooked 158 4.25 Brown rice, cooked 125 5.03 Wheat flour 125 12.91 Whole wheat bread 2 slices 5 Cornmeal, whole grain 122 9.91 Oat bran, raw 94 16.26 Almonds 1/2 cup 16 Cashews 1/2 cup 10 Peanuts 1/2 cup 18 Pecans 1/2 cup 16 Sunflower Seeds 1/2 cup 12 Pumpkin Seeds 1/2 cup 38 Here is a list of high protein foods consisting of meat and fish products, for those who are non-vegetarians. Meat and Fish Products Quantity (grams) Protein Content (grams)Pork Chops (grilled) 100 28 Corned beef canned 100 27 Beef, average lean 100 25 Goose (roast) 100 30 Chicken, average 100 26 Turkey, roasted 100 28 Haddock fresh, steamed 100 24 Lemon Sole, steamed 100 21 Halibut fresh, steamed 100 18 Mullet, steamed 100 25 Shark 100 20 Salmon, steamed 100 25 Trout, steamed 100 17 Anchovies, canned 100 25 As far as fruits are concerned, good sources of protein include peach, coconut, date, avocado, dried apricots, prunes, papaya and watermelon. So this is the list of protein rich vegetables and fruits. Beans and nuts which are protein rich foods have been listed for people who are vegetarians. For non-vegetarians, fish and poultry products have been provided. For detailed information on such kinds of foods, you can read more on high protein diets - list of high protein foods and what are high protein foods? The protein requirement for males and females differ depending upon factors such as weight, activity level, etc. So check with your dietitian about the exact protein amount and other nutritional supplements required for your body. It is important to take note of what has been mentioned earlier and that is to inculcate vegetables high in protein, and fruits and beans with other foods which are rich sources of vitamins, minerals, fiber; not to mention fats and carbohydrates (but only in a required amount!). This helps in making up for a perfect balanced diet and meeting all the required nutritional requirements of the body.
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