Vegetables relatively rich in protein

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Protein is a necessary and necessary nutrient for the human body, and it performs important functions such as tissue regeneration and formation, body heat generation, metabolism regulation, biochemical reaction acceleration, and muscle mass maintenance. The protein also produces antibodies that help fight infections.

A person should get 10-35% of their daily calories in the form of protein. Women need about 46 grams of protein and men need about 56 grams of protein per day. When you think of high-protein foods, the first thing that comes to mind is various types of meat, such as chicken and steak. However, it is possible to provide protein through plant-based foods. Vegetables relatively rich in protein are presented.

Green peas

Protein content: about 8 grams per cup

Adding a cup of chickpeas to your daily diet means you’ll meet 8 grams of your daily protein needs. Peas can be added to meals as a side dish or in many recipes. Chickpeas are also an excellent source of vitamin A, vitamin C, vitamin K, and fiber.


Protein content: about 4 grams per medium size french fry

Potatoes are used in a variety of foods, including roasting, baking, cooking, mashing, and making casseroles. Baked potatoes contain 4-8 grams of protein depending on their size. Potatoes are also a good source of vitamin B6, vitamin C, and potassium. However, the nutritional value varies depending on how it is processed. Potato peels contain vitamins and minerals, so peeling them reduces their nutritional value.

Brussels sprouts

Protein content: about 4 grams per cup

In addition to fiber, folate, vitamin C, vitamin K, and vitamin A, cabbage contains 4 grams of protein per cup. If looking for a simple side dish, toss some brussels sprouts in the oven with olive oil, a pinch of salt, and pepper and let them crisp up.


Protein content: about 3 grams per cup

Broccoli is rich in antioxidants, fiber and vitamin K. Broccoli stalks are packed with nutrients, so don’t throw them away.


Protein content: about 5 grams per cup

Corn contains not only protein but also other important nutrients that are beneficial for health. For example, it contains fiber, group B vitamins and other important minerals that have a good effect on digestion. Use more fresh or frozen corn in your diet.


Protein content: 1 cup of cooked spinach contains about 5 grams of protein, and 100 grams of raw spinach contains 2.9 grams of protein.

In addition to protein, leafy green vegetables are also rich in other nutrients such as calcium, folic acid, iron, fiber, and vitamins. Spinach is used raw in salads and smoothies.


Protein content: about 4 grams per cup

Asparagus is not only nutritious but also low in calories. A cup of asparagus contains about 4 grams of protein and 40 calories.

Asparagus is also rich in fiber, vitamin C, vitamin A, and vitamin K. It can be baked, boiled or roasted. To choose the best asparagus, check whether the stalks or skins are firm or not.


Protein content: about 29 grams per cup

Many other types of legumes are excellent sources of protein for vegetarians. Among them, soy has the highest protein content. In addition to protein, soybeans are rich in fiber, vitamin K, and many other vitamins and minerals. Use more soybeans in a variety of foods.


Protein content: about 18 grams per cup

It belongs to the group of legumes and is rich in iron, magnesium, potassium, zinc and B vitamins in addition to protein. It can be added to many recipes. It is a good source of protein for vegetarians.


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