10 High Protein Vegetables

Soya beans

They are the richest type of legume in protein: Cooked soybeans provide about 28 grams of protein per cup, which is about the same amount of protein as 150 grams of chicken. More importantly. soybeans are one of two plant proteins that contain all the amino acids. The second is considered quinoa.

A serving of soybeans also contains 17 grams of carbohydrates and 15 grams of fat, 58 of which are unsaturated fatty acids. The fiber in beans improves gut health, and the unsaturated fats are good for cardiovascular health.

Protein Content: 28.6 g per cup (brewed).

Edamame beans

These protein-packed crumbs have probably already made their way onto your plate or, in any case, were served as a side dish for sushi at your favorite Japanese restaurant. You probably didn't know how rich in protein they are, but don't let the small size fool you - they're very healthy.

Edamame—unripened soybeans that are boiled or steamed right in the pod—contains 22 grams of protein per 1 cup. Pair them with your favorite protein meal and you'll have no problem reaching the recommended 30g of protein per meal.

Protein Content: 16.9 g per cup (cooked).

Lentils

From green beans to chickpeas, beans are a great source of plant-based protein. When it comes to legumes, lentils are among the leaders. They contain about 18 grams of protein per cup when cooked, and about 230 calories per serving, so they're good for those counting calories.

Lentils are also an excellent source of fiber and folate, as well as thiamine, phosphorus and iron. Add them to a salad, use them in soup, or simply make them into meatless patties.

Protein Content: 17.9 g per cup (cooked).

Fruits

Fiber-rich foods - list for weight loss

Not everyone knows that protein can be found not only in vegetables and nuts, but also in fruits. The leaders in this list are avocado, dried apricots and dates. There is slightly less of it in coconut, kiwi, figs and bananas.

There are contraindications! Dates should not be eaten by diabetics due to their high glycemic index. The high calorie content of avocado can interfere with the fight against extra pounds. Kiwi is not suitable for those with high acidity.

Having a correct idea of which vegetables have a lot of protein, you can replace animal protein with plant protein without compromising your health.

Broccoli

Looking for a source of protein without fat? You should take a closer look at the greenery, which resembles a small tree. Broccoli is usually thought of as simply a nice accompaniment to meat or chicken, but 1 cup of chopped broccoli contains 2.6 grams of protein. And unlike animal protein, a cup of leafy greens provides 100% of your daily value of vitamin C and K.

Broccoli is also an excellent source of folic acid, another essential vitamin that reduces the risk of cancer.

Protein content: 2.6 g per cup.

List of Protein Rich Foods

10 foods with the highest protein content

Poultry meat – from 17 to 22 grams (per 100 grams of product)
Meat – from 15 to 20 grams
Fish - from 14 to 20 grams
Seafood – from 15 to 18 grams
Legumes – from 20 to 25 grams
Nuts – from 15 to 30 grams.
Eggs – 12 grams
Hard cheese – from 25 to 27 grams
Cottage cheese – from 14 to 18 grams
Cereals – from 8 to 12 grams

Meat protein table

Food product	Protein (grams)
Chicken	20,8
Turkey	21,6
Beef	18,9
Pork	11,4-16,4
Mutton	16,3
Boiled sausage	10,1-13,7
Smoked sausage	16,2-28,2

Fish and seafood proteins

Food product	Protein (grams)
Squid	18,0
Crab	16,0
Shrimps	18,0
Mackerel	18,0
Flounder	16,1
Pink salmon	21,0
capelin	13,4
Herring	17,7
Zander	19,0
Cod	17,5
Sturgeon	16,4
Bream	17,1
Pollock	15,9
Salmon	20,8
Canned fish in oil	17,4-20,7
Canned fish in tomato	12,8-19,7
Canned fish in its own juice	20,9-28,7

Milk proteins

Food product	Protein (grams)
Milk	2,8
Kefir	2,8-3,0
Sour cream	2,8-3,0
Yogurt	5,0
Cream	2,8-3,0
Cheese	23,4-26,8
Cottage cheese	14,0-18,0

Cereals

Food product	Protein (grams)
Oatmeal	11,0
Buckwheat	10,8
Rice	7,0
Millet	11,5
Pearl barley	9,3
Manna	11,3
Hercules	13,1

The data given in the tables are absolute values, but the percentage of protein absorption by the body does not reach one hundred percent for everyone.

Protein Digestibility Chart

Protein source	Digestibility coefficient
Milk	100%
Supro isolated soy protein	100%
Beef	92%
Fish	92%
Other isolated soy protein	92%
Mechanically separated poultry meat	70%
Canned beans	68%
Oats	57%
Rice	54%
Peanut	42%
Corn	42%
Wheat gluten	27%

To find how much protein enters the body, add 50% to the above calculation, which will be 90 grams, that is, 65x1 + 50%.

Polka dots

Peas contain about 9 grams of protein per cup. It is also an excellent source of vitamins A, C, thiamine, phosphorus and iron. In addition, the large amount of B vitamins and folic acid in peas helps reduce the risk of cardiovascular diseases.

There's also 5.5 grams of fiber in each serving. Use these guys on a salad, make them a side dish for chicken, and add their favorite primavera pasta to your high-carb day.

Protein content: 8.6 g per cup.

The role of vegetable protein in human nutrition

Proteins (proteins) are valuable components of nutrition, which cannot be compensated for by anything. These are complex compounds containing about 80 different amino acids. Most of them are produced in the body independently, but 8 are essential and come only from food.

Vegetable protein:

provides the body with vitamins, amino acids, microelements;
improves metabolism;
strengthens the immune system;
normalizes the digestion process;
promotes weight loss;
has a positive effect on the condition of the skin and hair.

Asparagus

If you've ever trained for a competition, you're already aware of the power of asparagus. In fact, these fine, green feathers should be on your dinner plate every day. In addition to the fact that it is an effective diuretic - hello, drying, goodbye, water - among the whole world of vegetables, asparagus is also distinguished by its high protein content. Just 100 g of green vegetable contains 2.4 g of protein.

Asparagus is also number one in vitamin K and an excellent source of potassium and antioxidants. Protein content: 2.4 g per 100 g.

Protein content of fruits and vegetables

Table of protein content in products from the category - fruits and vegetables. The chart shows the percentage of protein from the daily requirement, calculated based on a 100 g portion of the product.

№	Amount of protein		Share of daily value per 100 g
1	Soy Protein (Isolate) Powder	88.3 g	117,8%
2	Soy protein (concentrate) powder	63.6 g	84,8%
3	Soybean cake	49.2 g	65,6%
4	Peanuts raw	25.8 g	34,4%
5	Roasted peanuts	24.4 g	32,5%
6	Fenugreek seeds	23.0 g	30,7%
7	Dry chickpeas	20.5 g	27,3%
8	Boiled soybeans (ripe)	18.2 g	24,3%
9	Lupine (lupine beans) cooked	15.6 g	20,8%
10	Dried goji berries	14.3 g	19,0%
11	Fresh sprouted soybeans	13.1 g	17,5%
12	Edamame cooked	11.9 g	15,9%
13	Hot chili peppers dried in the sun	10.6 g	14,1%
14	Soy sauce (tamari)	10.5 g	14,0%
15	Dry soy tofu cheese	10.0 g	13,3%
16	Boiled pink beans	9.1 g	12,1%
17	Hard tofu cheese (linen)	9.0 g	12,1%
18	Lentils boiled in water	9.0 g	12,0%
19	Boiled variegated beans (Pinto)	9.0 g	12,0%
20	Ginger extract powder	9.0 g	12,0%
21	Fresh sprouted lentils	9.0 g	11,9%
22	Fermented tofu cheese (fuyu)	8.9 g	11,9%
23	Boiled black beans	8.9 g	11,8%
24	Boiled chickpeas	8.9 g	11,8%
25	Fresh sprouted peas	8.8 g	11,7%
26	Boiled red beans (Kidney)	8.7 g	11,6%
27	Peas boiled in water (ripe)	8.3 g	11,1%
28	Boiled white beans	8.2 g	11,0%
29	Boiled black-eyed beans	7.7 g	10,3%
30	Boiled beans (ripe)	7.6 g	10,1%
31	Boiled adzuki beans	7.5 g	10,0%
32	Boiled mung bean	7.0 g	9,4%
33	Soy sauce (hydrolyzed)	7.0 g	9,3%
34	Potato starch	6.9 g	9,2%
35	Boiled pigeon peas	6.8 g	9,0%
36	Raw garlic	6.4 g	8,5%
37	Fresh green beans	5.6 g	7,5%
38	Fresh grape leaves	5.6 g	7,5%
39	Fresh green peas	5.4 g	7,2%
40	Fresh sprouted variegated beans (Pinto)	5.3 g	7,0%
41	Boiled green beans	4.8 g	6,4%
42	Wasabi root raw	4.8 g	6,4%
43	Fern (shoots) raw	4.6 g	6,1%
44	Canned green peas	4.4 g	5,9%
45	Raw curly cabbage	4.3 g	5,7%
46	Red beans (Kidney) sprouted fresh	4.2 g	5,6%
47	Quinoa fresh	4.2 g	5,6%
48	Fresh sprouted alfalfa seeds	4.0 g	5,3%
49	Dried bananas	3.9 g	5,2%
50	Broccoli raab cooked	3.8 g	5,1%
51	Amaranth grains cooked	3.8 g	5,1%
52	Boiled corn	3.4 g	4,5%
53	Seedless raisins	3.4 g	4,5%
54	Dried apricots	3.4 g	4,5%
55	Fresh Brussels sprouts	3.4 g	4,5%
56	Salsify (salf's root) raw	3.3 g	4,4%
57	Raw corn	3.3 g	4,4%
58	Fresh chives	3.3 g	4,4%
59	Fresh broccoli raab	3.2 g	4,2%
60	Fresh pumpkin leaves	3.2 g	4,2%
61	Fresh sprouted mung bean	3.0 g	4,1%
62	Fresh kale	3.0 g	4,0%
63	Fresh parsley	3.0 g	4,0%
64	Boiled spinach	3.0 g	4,0%
65	Boiled artichokes	2.9 g	3,9%
66	Fresh spinach	2.9 g	3,8%
67	Fresh broccoli	2.8 g	3,8%
68	Fresh tamarind	2.8 g	3,7%
69	French fries	2.8 g	3,7%
70	Cooked cabbage (boiled)	2.7 g	3,6%
71	Fresh dandelion leaves	2.7 g	3,6%
72	Fresh watercress	2.6 g	3,5%
73	Raw milkweed shoots	2.6 g	3,5%
74	Fresh arugula	2.6 g	3,4%
75	Fresh guava	2.6 g	3,4%
76	Boiled Brussels sprouts	2.6 g	3,4%
77	Cooked cowpea (boiled)	2.5 g	3,4%
78	Canned heart of palm	2.5 g	3,4%
79	Fresh shallots	2.5 g	3,3%
80	Fresh amaranth leaves	2.5 g	3,3%
81	Dates Deglet nur	2.5 g	3,3%
82	Boiled asparagus	2.4 g	3,2%
83	Boiled broccoli	2.4 g	3,2%
84	Raw beetroot	2.3 g	3,1%
85	Canned corn	2.3 g	3,1%
86	Fresh beet tops	2.2 g	2,9%
87	Raw asparagus	2.2 g	2,9%
88	Fresh passion fruit	2.2 g	2,9%
89	Cilantro (coriander leaves) fresh	2.1 g	2,8%
90	Boiled burdock root	2.1 g	2,8%
91	Raw potatoes	2.1 g	2,7%
92	Fresh purslane	2.0 g	2,7%
93	Fresh sorrel	2.0 g	2,7%
94	Fresh savoy cabbage	2.0 g	2,7%
95	Avocado fresh	2.0 g	2,7%
96	Jerusalem artichoke raw	2.0 g	2,7%
97	Baked potatoes	2.0 g	2,6%
98	Raw okra	1.9 g	2,6%
99	Fresh cauliflower	1.9 g	2,6%
100	Physalis fresh	1.9 g	2,5%
101	Fresh onion	1.9 g	2,5%
102	Boiled green beans (asparagus)	1.9 g	2,5%
103	Fresh kumquat	1.9 g	2,5%
104	Red hot fresh chili pepper	1.9 g	2,5%
105	Mashed potatoes with milk and butter, prepared	1.9 g	2,5%
106	Boiled cauliflower	1.8 g	2,5%
107	Raw ginger root	1.8 g	2,4%
108	Dates Majul	1.8 g	2,4%
109	Boiled kohlrabi (cabbage)	1.8 g	2,4%
110	Fresh chard	1.8 g	2,4%
111	Kiwano fresh	1.8 g	2,4%
112	Fresh jackfruit	1.7 g	2,3%
113	Boiled potatoes	1.7 g	2,3%
114	Fresh chicory leaves	1.7 g	2,3%
115	Fresh kohlrabi	1.7 g	2,3%
116	Sugar apple fresh	1.7 g	2,3%
117	Boiled beets	1.7 g	2,2%
118	Fresh pomegranate	1.7 g	2,2%
119	Raw beets	1.6 g	2,1%
120	Cherimoya fresh	1.6 g	2,1%
121	Raw sweet potato	1.6 g	2,1%
122	Boiled bamboo shoots	1.5 g	2,0%
123	Frozen logan berry	1.5 g	2,0%
124	Fresh Chinese cabbage	1.5 g	2,0%
125	Fresh turnip tops	1.5 g	2,0%
126	Fresh leek	1.5 g	2,0%
127	Yams cooked	1.5 g	2,0%
128	Durian fresh	1.5 g	2,0%
129	Fresh black persimmon (sapota)	1.5 g	1,9%
130	Fresh mulberries	1.4 g	1,9%
131	Fresh red cabbage	1.4 g	1,9%
132	Radicchio fresh	1.4 g	1,9%
133	Chicory root, raw	1.4 g	1,9%
134	Fresh apricot	1.4 g	1,9%
135	Fresh red or white currants	1.4 g	1,9%
136	Fresh black currant	1.4 g	1,9%
137	Fresh blackberries	1.4 g	1,9%
138	Fresh lettuce	1.4 g	1,8%
139	Boiled onions	1.4 g	1,8%
140	Fresh head lettuce	1.4 g	1,8%
141	Fresh red lettuce	1.3 g	1,8%
142	Fresh longan	1.3 g	1,7%
143	Fresh plantains	1.3 g	1,7%
144	Fresh cabbage, white cabbage	1.3 g	1,7%
145	Boiled cabbage (white cabbage)	1.3 g	1,7%
146	Fresh endive	1.3 g	1,7%
147	Fennel, raw (fruit or root)	1.2 g	1,7%
148	Fresh Roman salad	1.2 g	1,6%
149	Jujube (Chinese date) fresh	1.2 g	1,6%
150	Parsnip root raw	1.2 g	1,6%
151	Chinese fresh broccoli	1.2 g	1,6%
152	Fresh raspberries	1.2 g	1,6%
153	Escarole cooked	1.2 g	1,5%
154	Fried or baked zucchini (without oil)	1.1 g	1,5%
155	Fresh kiwi	1.1 g	1,5%
156	Chinese cooked broccoli	1.1 g	1,5%
157	Sauerkraut (kimchi)	1.1 g	1,5%
158	Fresh lemon, without peel	1.1 g	1,5%
159	Fresh onions	1.1 g	1,5%
160	Fresh bananas	1.1 g	1,5%
161	Raw rutabaga	1.1 g	1,4%
162	Fresh breadfruit	1.1 g	1,4%
163	Starfruit (starfruit) fresh	1.0 g	1,4%
164	Canned green olives	1.0 g	1,4%
165	Cooked squash	1.0 g	1,4%
166	Fresh soursop	1.0 g	1,3%
167	Raw pumpkin	1.0 g	1,3%
168	Fresh cherries	1.0 g	1,3%
169	Fresh red bell pepper	1.0 g	1,3%
170	Canned olives	1.0 g	1,3%
171	Fresh green onion	1.0 g	1,3%
172	Fresh vegetable physalis	1.0 g	1,3%
173	Hibiscus flower, fresh	1.0 g	1,3%
174	Prunes	1.0 g	1,3%
175	Cooked tomatoes	1.0 g	1,3%
176	Fresh oranges	0.9 g	1,3%
177	Carrots raw (fresh)	0.9 g	1,2%
178	Fresh peach, pitted	0.9 g	1,2%
179	Rhubarb stem raw	0.9 g	1,2%
180	Turnips raw	0.9 g	1,2%
181	Fresh iceberg lettuce	0.9 g	1,2%
182	Fresh tomatoes	0.9 g	1,2%
183	Fresh gooseberries	0.9 g	1,2%
184	Green bell pepper, fresh	0.9 g	1,1%
185	Fresh clementine	0.9 g	1,1%
186	Fresh cantaloupe melon	0.8 g	1,1%
187	Cooked eggplant	0.8 g	1,1%
188	Fresh lychees	0.8 g	1,1%
189	Chayote raw	0.8 g	1,1%
190	Mango fresh	0.8 g	1,1%
191	Leeks cooked	0.8 g	1,1%
192	Fresh grapes (muscat varieties)	0.8 g	1,1%
193	Fresh tangerines	0.8 g	1,1%
194	Fresh persimmon	0.8 g	1,1%
195	Fresh Suriname cherries	0.8 g	1,1%
196	Fresh grapefruit	0.8 g	1,0%
197	Boiled carrots	0.8 g	1,0%
198	Fresh pomelo	0.8 g	1,0%
199	Boiled Spanish artichokes	0.8 g	1,0%
200	Fresh figs	0.8 g	1,0%
201	Fresh blueberries	0.7 g	1,0%
202	Prickly pear (fruit) fresh	0.7 g	1,0%
203	Fresh jambolan	0.7 g	1,0%
204	Boiled or baked pumpkin	0.7 g	1,0%
205	Grapes (red or green) fresh	0.7 g	1,0%
206	Feijoa fresh	0.7 g	0,9%
207	Cooked turnips	0.7 g	0,9%
208	Fresh plum	0.7 g	0,9%
209	Fresh lime	0.7 g	0,9%
210	Fresh celery	0.7 g	0,9%
211	Fresh radish	0.7 g	0,9%
212	Fresh strawberries	0.7 g	0,9%
213	Fresh elderberry	0.7 g	0,9%
214	Fresh cucumbers	0.7 g	0,9%
215	Rambutan canned	0.7 g	0,9%
216	Fresh watermelon	0.6 g	0,8%
217	Fresh daikon	0.6 g	0,8%
218	Java apple fresh	0.6 g	0,8%
219	Fresh melon	0.5 g	0,7%
220	Fresh pineapple	0.5 g	0,7%
221	Taro cooked tubers	0.5 g	0,7%
222	Fresh carissa fruits	0.5 g	0,7%
223	Fresh Antillean apricot	0.5 g	0,7%
224	Fresh papaya	0.5 g	0,6%
225	Fresh cranberries	0.5 g	0,6%
226	Naranjilla frozen	0.4 g	0,6%
227	Sapodilla fruits fresh	0.4 g	0,6%
228	Fresh medlar	0.4 g	0,6%
229	Fresh quince	0.4 g	0,5%
230	Barbados cherry fresh	0.4 g	0,5%
231	Fresh pear	0.4 g	0,5%
232	Fresh apples	0.3 g	0,3%
233	Boiled butterbur	0.2 g	0,3%

Pumpkin seeds

After you have determined the pulp into a wonderful pie, the question arises - what to do with pumpkin seeds? Frying them makes a great alternative to chips, but did you know that 30g of seeds is almost 5g of protein, which is even more than half an egg?

Not only is it a high-protein plant bomb: a diet rich in pumpkin seeds can reduce the risk of stomach, breast, lung and intestinal cancer.

Pumpkin seeds are also rich in antioxidants, which help reduce oxidative damage in the body.

Are you experiencing insomnia? L-tryptophan in pumpkin seeds helps combat sleepless nights.

Protein content: 5.2 g per 30 g serving (fried).

bean sprouts

Typically roasted, used as a topping for a turkey and cheese sandwich, or added for crunch to a salad, bean sprouts are a great source of plant-based protein!

A cup of cooked bean sprouts contains 2.5 grams of protein and many more nutrients, such as lecithin, which lowers cholesterol, and zinc, a mineral that plays an important role in normal health.

Protein Content: 2.5 g per cup (cooked).

Spinach

Spinach contains a huge amount of nutrients: vitamins B, C, K, P and PP, as well as potassium, calcium, sodium, iron, and there is no less carotene in it than in carrots. Spinach is indispensable for the healthy nutrition of young children and pregnant women. The calorie content of spinach is 22 kcal per 100 g. In terms of folic acid content, spinach is second only to parsley. The most important thing is not to overcook spinach: it is best eaten raw in a salad, most importantly, seasoned correctly.

Protein Content: 5.8 g protein per cup.

Where else is protein found?

It is worth highlighting hard cheeses, in particular Parmesan. The king of cheeses boasts a protein content of 35 g, which is even higher than salmon caviar. Despite the high nutritional value, eating Parmesan alone is hardly appropriate, however, when choosing cheese, you should give preference to hard varieties with a good composition, such as Dutch, Russian, Gouda, Poshekhonsky, etc.

It is important not to forget that cheeses contain a large amount of animal fats, so they are welcome in the diet in moderation.