These 10 Veggies are Packed With High Protein Per Serving

Forget the meat! These veggies have the protein you'll ever need

protein packed veggies vegetables

Protein is an important nutrient for muscle building and repairing tissues.

Protein is present throughout the body in form of nails, genes, bones, collagen, DNA, and hair, etc. 

It is present in form of enzymes to carry out the functions of the body.

Our body synthesizes protein but we need some essential amino acids from food which is the building block of proteins.  

Other than meat, plants are also a source of protein. They are known as plant-based proteins.

It is the most important source of protein for vegetarian people to carry out the vital functions of the body.

Although being on plant-based protein, one should mix different plant-based proteins to get all essential amino acids. For example, vegetarians are more likely to be deficient in vitamin B12 and heme iron. 

In this post, you’ll learn about the veggies packed with high protein amount per serving.

Importance of protein from vegetable source

Plant-based protein helps in muscle building. It also helps the body to perform vital functions.

Other than this, plant-based protein is much helpful and beneficial in weight loss.

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Plant-based proteins are lower in calories as compared to the calories from animal sources of protein. They have a greater content of fiber-packed with essential nutrients.

You can boost the nutrient profile along with reducing total caloric intake by choosing plant-based proteins.

Plant-based protein also helps in maintaining the blood lipid profile, and blood cholesterol.

Some studies show people consuming plant-based protein are at lower risk of getting a stroke, cancer, and cardiovascular diseases.

Vegetables with high protein per serving

1. Asparagus 

Asparagus is a popular green vegetable that is high in protein. It is a bundle packed with nutrients having minimal calories.

But that’s not all. Asparagus is rich in folate, riboflavin, vitamin K, and vitamin C. It also has magnesium and phosphorus.  

100g of asparagus contains 2.2g of protein and 20 calories.

Asparagus has properties like anticancer, anti-hypertensive, anti-ulcers, anti-inflammatory, antifungal, antibacterial, and anticoagulant.

It also helps in reducing the risk of CVDs, constipation, and diarrhea. It helps in the formation of red blood cells as it is rich in folic acid.

2. Mustard greens

Mustard greens are from the family Brassica on appearance it is similar to Kale. But taste like mustard.

They are a good source of Vitamin E, vitamins B and vitamin C. mineral content of calcium and potassium is high in mustard greens.

100g of mustard greens give 2.9g of protein and give 27 calories.

All vegetables from the Brassica family including mustard are rich in antioxidants and phytochemicals. They reduce the chances of cancer.

3. Collard Greens

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Collard greens belong to the same family of mustard greens known as Brassica. They are a good source of Vitamin k.

They also contain calcium and potassium along with vitamin C and some amount of folate. The protein content of collard greens is 3g and calories are 32.

Collard greens have an antioxidant property that prevents the body from developing breast cancer and prostate cancer. They also help in reducing cholesterol levels.

4. Brussels sprouts

cruciferous vegetables health benefits

Brussels sprouts are a great source of vitamin K and vitamin B-6. They are also rich in folate, iron, and potassium

Brussels sprouts protein content is 3.4g in 100g and gives 43 calories. It’s one of my favorite veggies packed with high protein.

They help in improving the GIT health for the growth and health of bifidogenic bacteria. They help to produce short-chain fatty acids.

5. Cauliflower

Cauliflower is rich in minerals like calcium, magnesium, iron, and magnesium. It is also a good source of vitamin K and Vitamin C.

The cauliflower Protein content is 1.9g in 100g and it gives 25 calories.

Cauliflower is an anti-inflammatory, anticancer, and antioxidant vegetable. It has a compound higher in the amount that is glucosinolate and sinigrin. They act as antioxidants. 

6. Spinach

Spinach is one of the most nutrient-dense leafy green vegetables. It is the only vegetable that contains all essential amino acids. 

Also, spinach is a source of folate and iron. It is a good source of magnesium, potassium and a moderate source of calcium.

An abundant amount of vitamin K is present to meet up the daily requirement of the body. It is also a source of vitamin C

100 g of spinach contains 2.9g of protein and gives 23 calories.

Spinach helps lower cholesterol, cause vasodilatation, and increase the functionality of endothelial cells for maintaining blood pressure.

7. Alfalfa Sprouts  

These alfalfa sprouts are nutrient-dense vegetables.

It is rich with vitamin K and a decent amount of vitamin C, iron, folate, magnesium, phosphorus, zinc, and copper.

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Alfalfa sprouts reduce symptoms of inflammation and menopause. Vitamin K in it helps in preventing the risk of osteoporosis and lowering cholesterol. 

8. Watercress 

Watercress is a cruciferous vegetable. It is a great source of vitamin K and vitamin C, vitamin A, and vitamin B. It is also a source of potassium and calcium.

The protein content of 100g watercress is 2.3 g.

Watercress has antioxidant properties that help in the prevention of cancer.

9. Broccoli 

Eating Broccoli Health Benefits

Broccoli is a nutrient-rich vegetable. It is a rich source of vitamin C and vitamin K.

Besides its decent mineral content of calcium, potassium, and phosphorus, broccoli is also one of the protein packed veggies out there.

100 g of broccoli has 2.9 g of protein. 

It has antioxidant properties due to the presence of flavonoids.

It has compounds known as kaempferol and glucosinolates which helps in the prevention of cancer.

They also help in binding bile to lower cholesterol and helps in the detoxification of the liver.

10. Bok Choy

A type of Chinese cabbage is also known as Bok Choy. It is rich in vitamin C, Vitamin A, and Vitamin K. It is a good source of folate, calcium, and potassium.

100g of bok choy gives 1.5g of protein.

They have an antioxidant property that helps in preventing cancer of the prostate and liver. They also have anti-inflammatory properties.

Takeaway

Protein-packed veggies are rich in fiber, phenols, phytic acid, nitric oxides, and other compounds that help the body in various functions.

They maintain gut health and prevent cancer. They are antiosteoporotic, antifungal, antibacterial, and many more. 

As protein present in vegetables is lower in calories, it helps in weight management in diabetes and other metabolic disorders. 

These proteins help the body to carry out different proper functions necessary to carry out life processes.

These proteins also help in lowering the cholesterol as they have minimal fat content. 

That is why plant-based food is usually recommended to patients having cardiovascular diseases.

(Consultant Dietitian/Content Writer)

I am currently working as Consultant Dietitian at Baloch Hospital where I make customized diet plans for clients along with providing counselling. I have also worked at different renowned hospitals for 6 months. I also work as Content writer at OOGLOO-WEB AND BEYOND.