The 12 Best Vegetables Rich in Protein!

Maybe you’re jumping on the vegan bandwagon , or simply cutting back on meat. Whatever your reason, relying less on animal products can be a great step towards increasing your intake of nutrient-dense whole foods and cutting out the overly processed junk. Vegetable sources of protein are good options when it comes to enhancing your meal. In addition to being extremely versatile foods, they are rich in several nutrients, easy and practical to include in diets.

In order of the highest amount of protein, in the vegetable group, I highlight spinach , kale, broccoli , cauliflower, parsley and cabbage. They are excellent sources of plant-based proteins, making them healthy and affordable options to include in your diet. Proteins are essential for the body and must be consumed according to the needs of each individual.

But how are you going to get enough protein? Don’t worry, we did the math for you. Here, we rank The 12 Best Vegetables Rich in Protein:

Protein-rich vegetables:

1. Soldier:

Soybeans are one of the best Protein Rich Vegetables , as with more protein than any other bean variety, cooked soybeans have about 28 grams per cup, roughly the amount of protein that can be found in 150 grams of chicken. More importantly, soy is one of only two complete plant proteins, the other being quinoa.

A serving of soy also contains 17 grams of carbohydrates and 15 grams of fat, 58% of which are essential fatty acids. The insoluble fiber in these grains promotes digestive health, while the unsaturated fat promotes cardiovascular health.

Protein content: 28.6 g per cup (boiled).

2. Edamame:

Edamame is one of the top Protein – Rich Vegetables , as these protein-packed little pods have likely made their way onto your plate at some point, or at least served alongside an order of sushi at your favorite Japanese restaurant.

You may have ruled out their protein-rich ability initially, but don’t let the small size fool you – these pods pack a powerful punch. Edamame – immature boiled or steamed soybeans – contains 22 grams of protein per cup.

Combine this with your protein main dish, and you’re well on your way to the recommended 30 grams of protein per meal.

Protein content: 16.9 g per cup (cooked).

3. Lentils:

Lentils are a great option for Protein-Rich Vegetables , because from green beans to chickpeas, beans are an excellent source of vegetable protein. When it comes to vegetables, Lentils are among the winners.

They contain about 18 grams of protein per cup when cooked, and at 230 calories per serving, they’re great for anyone watching their calorie intake. Lentils are also a great source of dietary fiber and contain a lot of the micronutrients folate, thiamine, phosphorus and iron.

Toss them in a cold salad, use them in a soup, or even shape them into a packaged protein-free meat pie.

Protein content: 17.9 g per cup (boiled).

4. Broccoli:

Broccoli is a great protein – rich vegetable alternative , as a cup of chopped broccoli has 2.6 grams of protein on its own. And unlike your standard animal-based protein, one cup of these green florets also contains over 100% of your daily requirement of vitamins C and K.

Broccoli is also a good source of folate, another important vitamin that has been shown to lower the risk of certain types of cancer.

Protein content: 2.6 grams per cup.

5. Peas:

In the list of Vegetables Rich in Protein , peas cannot be left out, as peas contain just under 9 grams of protein per cup. They are also a good source of vitamin A, C, thiamine, phosphorus and iron. Plus, the generous amounts of B vitamins and folate found in peas can help reduce your risk of heart disease.

Each serving also contains 5.5 grams of fiber. Toss these little ones into a salad, serve them alongside a serving of chicken breast, or add them to a healthy pasta on a high-carb day.

Protein content: 8.6 g per cup.

6. Pumpkin Seeds:

Pumpkin seeds are excellent Protein Rich Vegetables , because once you’ve turned that pumpkin into a delicious pie, you may wonder what to do with the seeds. In addition to being a plant-based protein bomb, diets rich in pumpkin seeds have been linked to lower levels of gastric, breast, lung, and colorectal cancer.

Pumpkin seeds are also rich in antioxidants, which can help reduce oxidative stress and inflammation. Facing a sleepless night? The L-tryptophan in pumpkin seeds has been suggested to encourage a good night’s sleep.

Protein content: 5.2 grams per ounce (roasted).

7. Mung Bean Sprouts:

Mung bean sprouts are great Protein – Rich Vegetables , as whether incorporated as part of a vegetable stir-fry, a topping on a turkey and cheese sandwich, or as a crunch added to a salad plate, mung bean sprouts are a great choice for some additional plant-based proteins.

Since the cup of cooked beans contains 2.5 grams of protein, and it is packed with other nutrients such as lecithin, which can lower cholesterol and zinc, a mineral that plays an important role in optimizing physical performance.

Protein content: 2.5 grams per cup (cooked).

8. Spinach:

Spinach is a good alternative to Vegetables Rich in Protein , as the vegetable has 49% of protein in its nutritional composition, leading the ranking of the main green sources of the substance. In addition, one of the components of the group of dark green vegetables is a source of iron, calcium, phosphorus and vitamins A and B that act in favor of a healthy organism.

9. Kale:

If you’ve never added kale to your list of Protein Rich Vegetables , it’s time to add it. In addition, we can find 45% of protein in cabbage leaves. The vegetable, in addition to proteins, has anti-inflammatory action in the body and helps prevent various diseases, such as arthritis, asthma and some types of cancer (breast, bladder, colon and prostate).

10. Cauliflower:

If you haven’t heard of it yet, cauliflower is one of the best Vegetables Rich in Protein , because with 40% of proteins in its composition, cauliflower is a food rich in vitamin K, which acts in the development of our bones and favors good blood clotting, easing bleeding in case of injuries.

11. Salsa:

Parsley or parsley is one of the best Vegetables Rich in Protein , as we can find 34% of protein in its nutritional values. Widely used for seasoning and even to decorate various dishes, parsley goes far beyond beauty, it adds vitamin A, vitamin C and vitamin K to our meal that act for the benefit of our immune and cardiovascular systems, making them healthier.

12. Cabbage:

Cabbage is one of the main Vegetables Rich in Protein , so if you are not a big fan of cabbage in your diet, you will start to change your mind a little. With 22% of protein, the vegetable has antioxidant action that helps to fight the actions of free radicals in our body, preventing the propensity of diseases and infections.