Vegetables High in Protein
Protein is required by the body for the repair of normal wear and tear of body tissues. It basically provides for the bodybuilding or growth promoting process of the body. Here is a list of different vegetables high in protein.
When it comes to foods high in protein, meat products top the list. As an obvious fact, vegetable proteins are inferior in quality than meat products. However, there is always an alternative to this and especially for vegetarians. Vegetables high in protein, when combined with other plant foods can make for the perfect amount of protein, which is required by the body on a daily basis. So, from this article you can know what are some good sources of proteins, and also be aware that there is a healthy way out for inculcating high protein diets for those who are vegetarians. More on high protein diet.
List of Protein Rich Vegetables
The following is a table that lists different vegetables high in protein. It consists of the items along with their quantity and the respective protein value.
Carrot
Vegetables
Quantity (grams)
Protein Content (grams)
Asparagus
100
3
Aubergine
100
1
Beetroot100
2
Broccoli
100
3
Brussels Sprouts
100
3
Cabbage
100
1
100
0.5
Cauliflower
100
3
Celery
100
0.5
Chicory
100
0.6
Courgette
100
2
Cucumber
100
0.5
Dandelion greens, boiled and without salt
105
2.10
Endive
50
0.63
Garlic, raw
3
0.19
Lentils, boiled and without salt
198
17.86
Lettuce, raw
56
0.91
Mushrooms, boiled and drained, without salt
156
3.39
Marrow
100
0.5
Okra
100
2.43
Onion
100
0.7
Onion Spring
100
2
Pumpkin, without salt
245
2.70
Parsnip
100
1.5
Peppers, raw
45
0.90
Potato Calories
100
1.6
Radish
100
0.7
Spinach
100
2
Swede
100
0.5
Sweetcorn
100
2.5
Squash, boiled and without salt
180
1.64
Sweet potato
255
4.21
Tomato
100
2
Turnip
100
0.8
Watercress
100
3
Yam
100
2 Protein Rich Foods for Vegetarians Other than fruits and vegetables high in protein, beans are also known for the rich quantity of proteins present in them. They also provide for the vitamins and minerals which are required for good health. Beans have always been a popular choice among vegetarians, apart from greens and fruits. Some beans have higher quantity of proteins and some of them have been listed below in a similar manner as that in the list of vegetables.
Beans
Quantity (grams)
Protein Content (grams)
Mung beans, boiled and without salt
124
2.52
Asparagus, canned, drained solids
72
1.54
Pinto Beans, boiled, without salt
171
15.60
Navy beans, boiled and without salt
182
15.83
Kidney beans, boiled and without salt
177
15.35
Black beans
172
15.24
Lima beans, boiled and without salt
188
14.66
Soy beans, boiled and without salt
172
28.62
White beans, canned mature seeds
262
19.02
Baked beans
259
17.48
Garbanzo beans (chick peas), cooked and without salt
164
14.53
Refried beans
252
13.83
Apart from vegetables and various kinds of beans, here are some more miscellaneous items on the protein rich foods list.
Protein Rich Foods
Quantity (grams)
Protein Content (grams)
White rice, cooked
158
4.25
Brown rice, cooked
125
5.03
Wheat flour
125
12.91
Whole wheat bread
2 slices
5
Cornmeal, whole grain
122
9.91
Oat bran, raw
94
16.26
Almonds
1/2 cup
16
Cashews
1/2 cup
10
Peanuts
1/2 cup
18
Pecans
1/2 cup
16
Sunflower Seeds
1/2 cup
12
Pumpkin Seeds
1/2 cup 38 Here is a list of high protein foods consisting of meat and fish products, for those who are non-vegetarians.
Meat and Fish Products
Quantity (grams)
Protein Content (grams)
Pork Chops (grilled)
100
28
Corned beef canned
100
27
Beef, average lean
100
25
Goose (roast)
100
30
Chicken, average
100
26
Turkey, roasted
100
28
Haddock fresh, steamed
100
24
Lemon Sole, steamed
100
21
Halibut fresh, steamed
100
18
Mullet, steamed
100
25
Shark
100
20
Salmon, steamed
100
25
Trout, steamed
100
17
Anchovies, canned
100 25 As far as fruits are concerned, good sources of protein include peach, coconut, date, avocado, dried apricots, prunes, papaya and watermelon.
So this is the list of protein rich vegetables and fruits. Beans and nuts which are protein rich foods have been listed for people who are vegetarians. For non-vegetarians, fish and poultry products have been provided. For detailed information on such kinds of foods, you can read more on high protein diets – list of high protein foods and what are high protein foods?
The protein requirement for males and females differ depending upon factors such as weight, activity level, etc. So check with your dietitian about the exact protein amount and other nutritional supplements required for your body. It is important to take note of what has been mentioned earlier and that is to inculcate vegetables high in protein, and fruits and beans with other foods which are rich sources of vitamins, minerals, fiber; not to mention fats and carbohydrates (but only in a required amount!). This helps in making up for a perfect balanced diet and meeting all the required nutritional requirements of the body.
