Vegetables with Protein

For pure vegetarians, including superior quality vegetables with protein in the regular diet is essential to meet the daily protein requirements. Here is an article on list of protein rich vegetables and pulses along with their respective protein content in one cup serving.

When we mention protein rich foods, the food items that most nutritionists suggest are lean meat, poultry and other non-vegetarian foods. But, that does not mean that vegetables and fruits do not contain protein. Yes, they do, but the type of protein isolated from plant based foods is of inferior type. And to receive complete protein, a combination of various food items should be included in adequate amounts. This is the main reason why, pure vegetarians are advised to include vegetables with protein in the regular diet plan for ensuring good health.

Vegetables High in Protein

So, how much protein do you need per day? The answer depends on your age, gender and activity level. For a healthy adult female, the recommended protein intake per day is 46 g, while for male, the amount is 56 g per day. And the daily protein requirement is much higher for athletes and those whose profession requires rigorous physical activities. Considering the fact that a cup of cooked peas contain 9 g protein, you will need a large serving of vegetable items to meet the daily requirement. The following table highlights list of vegetables with protein amount in 1 cup serving, which you can include in the diet menu.

Vegetable Type

Serving Amount

Protein Content (gm)

Alfalfa seeds

1 cup

1.32

Artichokes

1 medium

4.18

Asparagus

1 cup

5.31

Aubergine

1 cup

1.22

Beans

1 cup

12.17

Beet greens

1 cup

3.7

Beets

1 cup

2.86

Broccoli

1 cup

2.62

Brussels sprouts

1 cup

3

Cabbage

1 cup

1.01

Carrots

1 cup

1.13

Cauliflower

1 cup

1.98

Celery

1 cup

1.25

Chicory

1 cup

3.01

Corn

1 cup

4.51

Courgette

1 cup

1.5

Cowpeas

1 cup

5.23

Dandelion greens

1 cup

2.1

Lentils

1 cup

17.86

Mushrooms

1 cup

3.39

Mustard greens

1 cup

3.16

Okra

1 cup

3.83

Onions

1 whole

1.28

Parsnips

1 cup

2.06

Peas

1 cup

9

Peppers

1 cup

1.33

Potatoes

1 potato

5.05

Soybeans

1 cup

22.23

Spinach

1 cup

0.86

Squash, summer

1 cup

1.33

Squash, winter

1 cup

1.82

Sweet potatoes

1 cup

2.51

Tomatoes

1 tomato

1.05

Watermelon

1 wedge

1.77

White beans

1 cup

19.02

This table was a list of fresh vegetables with protein. In addition to the above listed vegetables high in protein, there are other vegetables rich in protein, including a wide range of legumes, other plant based seeds and fruits. For non-vegetarians, the sources of proteins are varied and numerous. You can go through the list of high protein foods for better understanding.

Vegetable based Foods with Protein

Precisely speaking, green leafy vegetables contain low to moderate amount of proteins. The best plant based, high protein foods are pulses, seeds and legumes. They are nutrient reservoirs for the seed embryo and contain large quantity of carbohydrates and proteins. These high protein foods for vegetarians are available in fresh and dried forms. The dried pulses are cooked in various methods after soaking overnight. Also, you can enjoy legume and lentil sprouts in salads. The following table represents protein rich foods for vegetarians (legumes), which you can include in the daily diet plan.

Legumes and Pulses

Serving Amount

Protein Content (g)Cooked soybeans

1 cup

29

Veggie baked beans

1 cup

12

Cooked lentils

1 cup

18

Cooked black-eyed peas

1 cup

11

Cooked black beans

1 cup

15

Cooked pinto beans

1 cup

12

Cooked kidney beans

1 cup

13

Cooked lima beans

1 cup

14.66

Cooked mung beans

1 cup

3.16

Cooked navy beans

1 cup

15.83

Cooked green peas

1 cup

9

Cooked chickpeas

1 cup

12

So, this was all about vegetables and plant derived food items high in proteins. Following a high protein diet with low carbohydrate is important for maintaining a healthy weight. So, if your health goal is shedding extra calories, do take a note of the fruits and vegetables with protein, and incorporate them in the diet plan without fail.