Best High Protein Vegetables

 

Hey there, welcome to this blog post “Best High Protein Vegetables – Healthy Plant-Based Proteins.” Looking to cut weight and build muscle? A high-protein diet can help you achieve your goals fast! And for that, you don’t just need to rely on meat and eggs. For vegetarians and vegans, there are many plant-based protein sources.

In this article, we’re going to discuss high protein vegetables. Which veggie has the highest protein count? Are green peas really a good source of this nutrient? How much protein do spinach and artichoke give you? What about sweet corn and avocado? We’ll be talking about all of these AND more…

Green Peas

Green peas aren’t just a delicious vegetable. They’re packed with health-building protein, making them the veggie with the highest amount of protein. Just one cup of green peas will give you as much as 8.6 grams. This versatile veggie not only gives you protein, but also a generous amount of fiber.

The same cup of green peas will give you as much as 35% of your daily fiber. Peas are added to most meals to make them filling. From soup to stir-fry to pasta, peas can be added for a nutrition boost.

They’re also packed with many of the vitamins your body needs, as well as antioxidants. How do you like your peas? On their own, or with other veggies? Share your preferences with our community in the comments.

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Spinach

We all have our own feelings about spinach. But the truth is that it comes packed with a lot of protein. One cup of spinach gives your body 5 grams of protein to work with. Along with the protein, spinach also has a lot of healthy nutrients. It’s rich in vitamins A, C, and K.

All these vitamins help to maintain your immune system and improve your vision. They also help keep the blood flow in your body at a healthy rate. These nutrients are received from cooked spinach, which can be added to many different meals.

In fact, many recipes are based around spinach that you can add to your diet. For an added protein boost, you can try spinach curry with cottage cheese or tofu.

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Artichokes

There is an amazing veggie out there that most people aren’t eating. We’re talking about artichoke. This veggie is LOADED with protein. And not just that. It also has fiber and antioxidants. One cup of artichoke will give you almost 5 gms of protein.

Artichokes can also reduce bad cholesterol in your body. A study among nearly 150 people with high cholesterol levels was conducted. The participants were given artichoke extract every day for six weeks.

The results showed their bad cholesterol was reduced by around 20%. Artichokes can also help control your blood pressure levels and improve your digestive and liver health.

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Sweet Corn

Sweet corn has a reputation for being an unhealthy food. But that’s not entirely true. Sweet corn is packed with protein and has several health benefits. One cup of sweet corn gives you 4.7 grams of protein. With that, you also get 12% of your daily fiber.

This combination of protein and fiber will satisfy you after your meal, and keep you feeling full. There’s a myth that cooking sweet corn will strip it of all its nutrients.

Actually, cooking it will only boost its nutritional benefits. It increases the vegetable’s antioxidant activity, which can help fight heart disease. Cooked corn also has a decent amount of ferulic acid, a compound that can help you fight cancer.

Avocado

Guacamole sure tastes delicious. So does avocado toast. But what about health benefits? Well, avocados are popular for a couple of reasons. They can help you lose weight, and reduce your risk of heart disease. All thanks to the healthy fats and antioxidants found in them.

But that’s not the only reason you should be eating this wonderful veggie. Avocados are protein-rich as well. One cup of avocados can give you just under 5 grams of protein. They’re also a great source of potassium and fiber.

Some people consider avocados to be a superfood, and that’s not even an exaggeration. Avocados are rich in several nutrients. Along with potassium and fiber, it also has a number of B vitamins, as well as vitamins C, E and K.

Avocado toast is the classic dish most people love. There are a number of other recipes that include avocado. How about baked avocado boats?

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Asparagus

Asparagus is one of the best high protein vegetables. It also has the added advantage of being a low-carb veggie. One cup of cooked asparagus can give you under 5 grams of protein. This protein-packed veggie is also a rich source of folate and vitamin A. These nutrients are essential for your body, as they help in cell growth and good vision.

Along with the above nutrients, asparagus is also packed with vitamins C, E, and K, as well as potassium and phosphorus. Asparagus even has small amounts of iron, zinc, and riboflavin. The vegetable is another great source of antioxidants. It also helps improve your digestive health.

The potassium in asparagus can help bring down your blood pressure as well. Research suggests increasing your consumption of potassium while bringing down the amount of salt you eat, can lower your blood pressure.

Brussels Sprouts

Brussels sprouts are one of the more popular vegetables for those who want to take care of their health. It comes packed with protein, fiber, several vitamins, and other important nutrients.

One cup of cooked brussels sprouts will give you 4 gms of protein and an equal amount of fiber. It’s also rich in vitamins A, C, and K. Brussels sprouts can also help you keep a steady level of blood sugar. Predictably, brussels sprouts are also high in antioxidants. Eating them on a regular can help your body fight off oxidative damage.

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Mushrooms

There is always a debate about whether mushrooms count as vegetables. But there’s no denying the number of nutrients they provide. Just four dried shiitake mushrooms can provide as much as 1 gram of protein. Imagine how much protein you would get from an entire dish of mushrooms.

They’re low in calories but high in fiber. Mushrooms are also fat and cholesterol-free. Want to know another benefit of mushrooms? They come packed with antioxidants. They also come with beta-glucan (beta glue-kan), which is the fiber that improves your cholesterol and heart health. Mushrooms are packed with important B vitamins, as well as copper and potassium.

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Kale

I know many of us don’t like this next choice, but it’s just too good to ignore. It’s a superfood with so many terrific benefits. One cup of kale will give you 4 grams of protein. You’ll also get lots of vitamins, as well as manganese, calcium, and potassium.

Kale is also a rich source of powerful antioxidants. Research has shown that these antioxidants can lower your blood pressure, and act as anti-inflammatory and anti-depressant agents.

Kale’s health benefits include reducing your cholesterol levels. This means you’re able to successfully decrease your chances of heart disease. Along with all these benefits, kale’s plant compounds have anti-cancer properties.

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Potatoes

Potatoes are so delicious and can be cooked in different ways, they’re not always the healthiest. But when done right, potatoes are packed with a lot of necessary nutrients. A simple serving potato has as much as 3 gms of protein. The same quantity also gives 20% of the potassium, and 25% of the vitamin C your body needs on a daily basis.

You probably already know potatoes are starchy. But they come with a special type called resistant starch, which your body cannot break down easily. A study among participants with type 2 diabetes showed eating a resistant starch-based meal removed excess blood sugar.

Broccoli

You probably already know how wonderful broccoli is for you. This cruciferous veggie has loads of vitamin C and antioxidants to offer. But only a few people realize it’s also a rich source of protein. One cup of raw broccoli gives you 2.5 grams of protein. Just remember to eat a whole stalk.

Not a fan of veggies? You can try other sources of protein as well. From legumes to dairy and meat products, there are several sources you should be adding to your daily diet.

But wait, why should you focus on protein in the first place? Well, that’s because it does amazing things for your body. Here’s what you need to know… Read Which Diets Actually Work – Scientifically Proven Dieting Tips. You can also try How to Increase Protein in Body Naturally – 20 Best Foods High in Protein. Go ahead, click one. Or better yet, read both, and learn more about health and wellness. Do you eat any of these veggies on a regular basis? Let us know in the comments below!