Typically, high protein foods are associated with meat and animal products, however, numerous vegetables also contain significant amounts of protein, such as spinach, broccoli, and asparagus.
According to Health.com, protein is essential for constructing and maintaining strong muscles, bones, and skin. Incorporating plant-based proteins into your diet not only meets your protein requirements but also provides vital vitamins, minerals, fiber, and beneficial plant nutrients that promote overall well-being.
Here are six high-protein vegetables to include in your diet:
1. Lentils
Healthline reports that a cup of cooked lentils (250 grams) contains 17.9 grams of protein. It also provides approximately 56% of the Daily Value (DV) for fiber.
Lentils, when combined with whole grains such as brown rice, form a complete protein that contains all nine essential amino acids.
2. Spinach
A serving of steamed spinach contains 6 grams of protein, amounting to just 49 calories. It is a nutritious food, rich in vitamins, minerals, and antioxidants that contribute to maintaining good health and preventing diseases, as well as maintaining healthy bones.
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A healthy meal consisting of spinach and a wrap. Illustration photo by Unsplash. |
3. Chickpeas
They are a versatile and nutrient-rich legume. They support overall heart health, aid in weight management, and help maintain stable blood sugar levels.
4. Broccoli
A medium serving of cooked broccoli contains 4 grams of protein and is an excellent source of vitamin C, which helps the body absorb iron more effectively and strengthens the immune system.
5. Asparagus
Containing 4.3 grams of protein per serving, this low-calorie vegetable is rich in vitamins C and K. It's best cooked lightly, such as by sautéing, roasting, or steaming, in order to preserve its flavor and nutritional qualities.
6. Artichoke hearts
Offering 10 grams of protein per cup, artichoke hearts are rich in protein, fiber, and antioxidants, making them a versatile component of any meal.