Vegetables can be a surprisingly good source of protein as well as vitamins, minerals, and fiber.
Protein is the essential nutrient that our bodies use to build and maintain tissue.
Including high-protein vegetables in your diet is a great way to get enough energy and fiber for your day.
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Protein amounts can vary according to preparation and portion size, but the list assumes a 1-cup serving.
The nutritional information is from the United States Department of Agriculture’s database.
Edamame makes a great snack raw.
Pinto Beans
Total protein: 15.4 grams per cup
Pinto beans are native to Mexico and Peru.
They have been cultivated for over 7,000 years.
Black Beans
Total protein: 15.2 grams per cup
The black bean is native to the Americas.
Black beans can also be a base for a heartybeansoup.
Chickpeas can be roasted with lemon to make a crispy snack or side dish.
Mung beans are consumed by people all over the world, especially in Asian countries.
They can also be eaten as a side dish.
However, when you cook them, lima beans take on a creamier texture.
Fresh fava beans are found in large pods.
Fava beans take on other flavors very well.
you’re able to roast them with lemon or even wasabi for a side dish.
Snow peas and snap peas contain less protein at 5.2 grams per cup.
Crispy sauteed Brussels sprouts with garlic are a good side dish with almost any meal.
you might also try roasting them with balsamic vinegar and honey.
If you eat pork, a bit of bacon will give your sprouts an extra zing.
Corn is incredibly versatile.
Its yellow color adds visual appeal as well as protein to any dish it’s in.
Note that canned corn is a bit lower in protein at 3.8 grams per cup.
Artichoke Hearts
Total protein: 4.9 grams per cup
Artichokes are members of the thistle family.
The globe-shaped vegetable is the flower.
Artichokes can be added to salads, pasta, or skillet chicken dishes.
Asparagus is quick to prepare, needing just a few minutes to roast or saute.
It’s also great in pasta for dinner.
Broccoli
Total protein: 2.3 grams per cup
Like Brussels sprouts,broccoliis a cruciferous vegetable.
It’s the flower of the broccoli plant that develops at the top of the stalk.
Cut broccoli into bite-sized pieces, roast it, and top it with some sprinkled Parmesan cheese.
Mushrooms
Total protein: 2.0 grams per cup
Mushroomscan add a small amount to your daily protein intake.
They are considered vegetables, though strictly speaking, they are a throw in of fungus.
Whether they are raw or cooked, mushrooms add the earthy, savory taste known asumamito many dishes.
What Is Complete Protein?
Some plants do not provide all of the essential amino acids.
Varying your diet can help ensure you take in all of the essential amino acids.
That includes legumes, which grow pods containing fruit or seeds and tend to be particularly good protein sources.
How Much Protein Do You Need?
The daily goal is about 56 grams of protein for adult males and 46 grams for adult females.
If you weigh 160 pounds, for example, you should aim for 56 grams of protein per day.
How Many Vegetables Do You Need?
They include:
The USDA recommendsquantitiesbased on calorie intake.
For example, if you need 1,600 calories per day, you should eat 2 cups of veggies.
If you eat 2,200 calories, you should eat 3 cups.
United States Department of Agriculture.FoodData Central.
New Mexico State University.Using pinto beans.
Hou D, Yousaf L, Xue Y, et al.Mung Bean (Vigna radiataL.
): Bioactive Polyphenols, Polysaccharides, Peptides, and Health Benefits.
United States Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.
