There are other protein-rich foods that can be included on your dinner plate besides cuts of meat. Look into which plants will provide you with the extra protein you need. No, we're not suggesting that you add a scoop of protein powder to your salad or that you chase those string beans with a double-strength protein smoothie. Believe it or not, some veggies may stand alone as a protein-rich component of a dish, independent of the presence of a medium-rare steak or rotisserie chicken.
Here are the veggies with the highest protein content per calorie:
1. Soybeans
Cooked soybeans provide around 28 grams of protein per cup, which is more protein than any other bean type and is comparable to about 150 grams of chicken. More significantly, quinoa and soybeans are the only two sources of full plant proteins. In addition, a serving of soybeans has 15 grams of fat, 58 percent of which are important fatty acids, and 17 grams of carbohydrates. These beans' unsaturated fat and insoluble fiber both support cardiovascular and digestive health.
2. Lentils
Beans, which range from chickpeas to string beans, are a great source of plant-based protein. When cooked, they include roughly 18 grams of protein per cup, and each serving only has 230 calories, making them ideal for anyone limiting their calorie intake. In addition to having a high concentration of vitamin folate, thiamin, phosphorus, and iron, lentils are a fantastic source of dietary fiber. You may add them to a cold salad, use them in a soup, or even form them into a meatless patty that is loaded with protein.
3. Broccoli
Looking to gain protein without adding fat? Consider looking at the green vegetable that resembles a little tree. One cup of chopped broccoli offers 2.6 grams of protein on its own, despite frequently being considered only a side dish to go with meat or chicken. Additionally, unlike typical animal-based proteins, a cup of these green florets contains more than 100% of the daily recommended amounts of vitamins C and K.
Additionally, broccoli is an excellent source of folate, a vital vitamin that has been linked to a lower risk of developing some cancers.
4. Asparagus
If you've ever trained for a physique competition, you're probably already familiar with the benefits of asparagus. In fact, it's probable that you've had those thin, green spears before on your dinner plate. In addition to being a diuretic, asparagus is regarded as a vegetable that is high in protein. Just 100 grams of the green stuff delivers 2.4 grams of protein. Along with being a strong source of potassium and antioxidants, asparagus is also the top plant supplier of vitamin K.
5. Pumpkin seeds
You could be left wondering what to do with the seeds after you've baked that gourd into a lovely pie. You may roast them as a tasty alternative to chips for a snack, but did you know that just one ounce of them has more than 5 grams of protein—more than half the amount in an egg? Diets high in pumpkin seeds have also been linked to decreased rates of gastric, breast, lung, and colorectal cancer, in addition to being a plant-based protein bomb. Antioxidants included in pumpkin seeds have anti-inflammatory and oxidative stress-reducing properties.
6. Peas
A cup of peas has slightly under 9 grams of protein. They are also an excellent source of iron, phosphorus, thiamin, vitamin C, and vitamin A. Furthermore, peas' abundant supply of folate and B vitamins helps lower your chance of developing heart disease. Additionally, each meal has 5.5 grams of fiber. On a day when you're eating a lot of carbohydrates, toss these tiny fellas into a salad, serve them with some chicken breast, or include them in a robust pasta primavera.
Despite the fact that veggies don't have a lot of protein compared to certain other foods, many of them do have enough protein in relation to their calorie content. The veggies on this list are also rich in a variety of other nutrients with established health advantages. Consuming these protein-rich veggies is a wonderful way to improve the protein and nutritional content of any diet without adding many calories.
ZDS DMO II Marie-Claire Gaas, RND
References:
- Top 10 Vegetables Highest in Protein
https://www.myfooddata.com/articles/vegetables-high-in-protein.php
- Top 12 High Protein Vegetables
