Which Veggies Are High In Protein

Easy Vegetarian Meat Loaf

9 Vegetables High In Protein Foods High In Protein

The Spruce Eats / Julia Hartbeck

For our vegan “meat” loaf we use a vegan beef substitute and mix it with onions, garlic, bell pepper, seasonings, ketchup, and oatmeal. This becomes a dough that you bake for 30 minutes and then cover with a sauce of ketchup, sugar, dry mustard and nutmeg to give moisture and a chewy texture.

Each serving has 5 grams of protein, but serve it with a bulgur salad for an extra 5 grams.

Protein In Root Vegetables

Sweet potatoes, carrots and potatoes have all made it to the list of high-protein veggies, which just speaks a lot about root crops being packed not only with flavor but also nutrients.

Turnip contains 1.2 grams of protein in a cup serving , while beet is coming up at 2.2 grams per cup.

Radish contains 0.8 grams of protein.

You can incorporate these veggies in your everyday meals either baked, cooked or as salsas and side dishes.

Is It Healthy To Only Eat Protein And Vegetables

Ive been looking into different kinds of diets, and wondered about only eating protein and vegetables cutting out things like bread and pasta etc. So, I did some research to find out what would happen.

So lets get into it

So, is it healthy to only eat protein and vegetables?

Only eating protein and vegetables can be a healthy diet for many. It can also help you to lose weight, according to WebMD.com.

Although, cutting out things like bread, pasta, dairy, and sweets from your diet can help with weight loss, it isnt by default healthy for everyone, and very much depends on how you and your body.

Everyones body is unique, some people respond really well to a carnivore diet, or to a vegan diet.

Whereas, others get sick and lose too much weight.

But, read on where Ill explain the results of scientific studies that looked at eating protein with vegetables and also eating only vegetables and meat.

*data from myfooddata.com

Most professional bodybuilders recommend that you eat 1.5 to 2 times your weight of protein a day.

For example, if you weigh 80 kg , you should eat about 160g of protein.

If you are eating the highest protein vegetables, for example Pinto beans, you would need to eat 10 cups a day to get enough protein.

Thats about 3 cups of beans at each meal. Which is way more than most people could eat.

Therefore, eating only vegetables, means you need to supplement your diet with protein shakes to get enough protein.

Mung beans are rich in vitamins and minerals.

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Less Common Protein Rich Vegetables


Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

Veggies High In Protein

Top 10 Vegetables Highest In Protein

Consuming veggies high in protein not only has the benefit of increasing your protein intake, but it also increases your consumption of other nutrients. Vegetables tend to be high in fiber, vitamins and minerals. They are also naturally low in calories and fat, making them diet-friendly foods.

According to the USDA, the top cooked veggies high in protein include:

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Soy Beans 135 G Per 100g

Soy has received a lot of bad press as of late due to health concerns around phytoestrogens as well as general association with GMO. Im not going to go into that here.

As a vegetable, , theyre an awesome source of protein with 13.5 g per 100g. Soy beans are also high in fibre and a good source of omega-3 fatty acids.

Like anything, consume in moderation.

Dried Mushrooms 388 G Per 100g

Taking out the silver medal in this list of the 30 Highest Protein Vegetables ) is the super special Dried Mushroom.

Dried Mushrooms can be bought in most supermarkets, if not almost all Asian Supermarkets. They come in an huge variety of shapes and flavours. Due to their high water content, when dried out, their already-high protein source becomes concentrated into a serious protein hit!

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Cooking Form Home Hacks To Make It More Fun

There are a number of quick and easy high protein vegetarian dishes you can make at home. Cooking for home is cheaper, fun, relaxing and almost always healthier than eating out or buying pocessed food. it juts needs to be come a habit rather than something you do onece in a while and find a chore. I say pop on the rleaxing music and you wil find it much more fun. maybe evens lip on your PJs and relax into it knowing you are doing something so lovely for your body.

That said I know time is very precious especially after busy day working. I bet like me not many of you want ot come hoe and spend hours stuck int he kitchen cooking

How I love cooking to be quick and easy especially on a weekday who has time for lots of fuss not me!

Some veggies dishes do require a little bit of preparation, such as chopping vegetables. But many can be prepared in under 20 minutes, especially if you use shortcuts such as pre-made ingredients or chopped frozen vegetables. As I mentioned use this time to crank on the radio or listen to a podcast or to chat to my kids as they sit at the kitchen table.

How do you make veggie chopping a bit more exciting?

Where Do You Get It

5 High in Protein Vegetables – Nutrition

Meat is a good source, but you shouldn√Ęt overdo it, especially the fatty kind. It can make you gain weight and lead to high blood pressure, high cholesterol, and other health problems. You can get protein from other foods, too, like yogurt, eggs, beans, and even vegetables. In fact, veggies can give you all you need as long as you eat different kinds and plenty of them.

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Top 10 Vegetables High In Protein

Some of the links in this post might be affiliate links. This means that if you click on the link and make a purchase, Ill receive a small commission at no extra cost for you, which helps me cover the costs for this blog.

Here are the top 10 vegetables high in protein eat these if you want to get a lot of muscles, abs, biceps, lose weight, have good skin, hair, nails and well, maintain life.

Did you hear theres not enough protein out there? The protein is nooooot enough

In fact, Ive heard youre more likely to dig out a diamond in the local park than to find protein in those old fashioned foods some people still eat these days.

Well, new research has shown, there is, actually, enough protein in our food, and we dont need to get paranoid about it. I did this research using this database and here well see the results.

I focused specifically on high-protein vegetables and surprise: some of them actually have more protein than meat. Which ones? I didnt know, but I learned something new and you will too when you scroll down!

But first, lets ask a question nobody seems to ask these days, because we feel protein is super scarce.

Cantaloupe: 15g Protein Per Cup

One of the tastier ways to increase your Protein is to have some cantaloupe. Its sweet flavour and soft texture make it a delicious addition to your day, and it has plenty more going for it.

Cantaloupe is high in vitamin A and vitamin C, a duo that really helps out your immune system with two powerful antioxidants that will go to work protecting you from free radical damage.

Because of its orange colour, cantaloupe is a source of beta-carotene, an antioxidant that helps your eyesight as well as your immune system. It also contains some Fiber, to help with your digestive system.

Cantaloupe is a great fruit to eat all summer long. It can be eaten solo or mixed with other melons like honeydew and watermelon in a delectable melon salad that never fails to satisfy.


Cantaloupe contains 1.5 grams of Protein per cup.

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But Which Vegetables Have The Most Protein

Many high-protein vegetables happen to be loaded with disease-and-allergy-causing lectins.Lectins are sugar-binding proteins and theyre not great for you. So you want to stay away from lectin-rich vegetables like lentils and soybeans. Dr. Gundry strongly recommends getting your daily dose of proteins from alternative high-protein vegetables.

Which Vegetables Have More Protein Than Meat?

While there arent many veggies that have more protein than meat, there are certainly a load of vegetables that are still extremely high in protein.

Check out the list of lectin-light veggies below that almost meet meat when it comes to protein content:

Can You Eat Too Much Protein

Protein in Veggies

For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein . This is because, in the long term, consuming too much protein might lead to health issues such as an increased risk of osteoporosis and a worsening of an existing kidney problem. However, research in this area is mixed and it is likely that other factors may influence outcome, such as whether the protein is of animal or vegetable origin and how balanced the diet is in terms of vitamins and minerals.

One of the main issues with our Western diet is that often, our breakfasts and lunches are low in protein but high in carbohydrates, with a protein-packed evening meal. It is better to aim to spread your protein intake out throughout the day. Try our suggestions for high protein breakfasts, high protein lunches and high protein dinners.

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What Muscles Does The Good Morning Exercise Work

It is a powerful weightlifting exercise that works the whole posterior chain the hamstrings, back, glutes and even the abs. It is a great exercise that will add strength all aver your body and improve compound lifts like deadlifts, squats and rows.

You would need to use a weighted barbell to increase the load on the muscles, but beginners are recommended to start with only a light weight, or no weight at all.

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Do You Meal Plan For Your Protein Rich Vegetables

Do you consider the importance of a high protein vegetarian diet plan or do you wing it?

I urge you to give these ideas for a high protein vegetarian diet plan more than a passing glance. It makes you feel great to have a protein-rich diet so please do plan for it and prep for it and budget for it. Dont just leave your health to chance. Please.

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Protein Content In Vegetables Vs Meat

Often a question arises, which source gives the best proteinsanimals or plants?

In studies conducted in clinical settings, a set of dogs and rats were given an animal-protein-based diet for two weeks, and another set of dogs and rats were given a plant-based-protein diet in predefined proportions.

The study aimed at identifying the reasons for sports anemia or reduction in hemoglobin due to vigorous exercise in the lipid profile of these animals.

The sample sets of dogs were fed this diet for two weeks and then they were made to run for a week. A measure of the hemoglobin in those who were fed vegetable protein showed a drop, though within limits. And those who were fed animal protein did not show any significant drop in hemoglobin levels.

The study hence suggested that animal-based protein could be better at managing blood lipid levels and in turn the overall health of the sample subjects. More focus and study needs to be done on this subject before we can firmly quote any particular findings.

The main concern with eating animal-based protein is the fat that comes along with it, especially in case of red meat.On the other hand, eating chicken and various fish in moderation can be extremely healthy. They give you a good dose of proteins as well as other vital nutrients.

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Chickpeas 63 G Per 100g

5 Vegetables With The Highest Protein

Another personal favourite of mine, the chickpea. Great for making hummus, oven roasted with chicken, or added fresh to a salad.

Fun fact: Chickpeas are called Garbanzo beans in some parts of the world.

Theyre incredibly cheap to buy which is great if youre on a budget, and theyre wonderfully versatile. A good source of protein and fibre.

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Complete Vs Incomplete Vegetable Proteins

A crucial factor to consider when sourcing your protein from vegetables is that most of them include incomplete rather than complete protein. This matters because whole proteins provide all of the nine essential amino acids the body needs.

Soybeans and quinoa are two of the only plant-based sources of complete protein. Other options still provide ample protein, but you’ll need to eat a wide variety of them to end up with a diet rich in all nine of the needed amino acids.

High Protein Vegetarian Diet Plan & High Protein Vegetables

Do you already have a High Protein Vegetarian Diet Plan. If so it is still worth reading on for some extra tips and for some cool recipes. If you do not already have a High Protein Vegetarian Diet Plan it may be something you need to give some attention to. It could do really wonderful things for your health and wellbeing, massively improving your performance athleticaly as well as your enegry levels and your weight.

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We Suggest Some Amazing Protein

1. Mushrooms

Mushrooms contain sufficient amount of protein however, they do not have entire protein molecules. They miss out on the amino acids that our body cannot make itself. Mushrooms can be made complete proteins when combined with foods that make up the missing amino acids. So you can mix mushrooms with broccoli or even corn to make it complete protein and healthy.

Protein rich vegetables: Mushrooms contain sufficient amount of protein

2. Broccoli

Broccoli delivers a fair amount of protein and zero fat and fewer calories. It makes for a great food full of vitamins, minerals and antioxidants that promote a healthy body.

High protein vegetables: Broccoli delivers a fair amount of protein and zero fat and fewer calories

3. Peas

Peas are a good source of vegetable protein along with having a decent amount of fibre. In fact, these tiny delights are low in fat and have zero cholesterol. If you haven’t added peas in your diet, it’s time you do. Add peas to curries, salads and all things good!

High protein vegetables: Peas are a good source of vegetable protein along with having a decent amount of fibre4. Kale

Kale is another great source of plant-based protein. Moreover, it contains phenolic compounds that give them antioxidant properties. You can easily steam, boil or saute kale and consume on a daily basis for maximum benefits.

5. Spinach

High protein vegetables: Spinach is believed to be one of the most nutrient-dense leafy green vegetables6. Asparagus

7. Cauliflower

Vegetarian Black Bean And Hummus Wrap

Top Vegetables High in Protein

The Spruce / Ahlam Raffii

You get a double dose of protein in this healthy and delicious wrapfirst from the roasted red pepper hummus and then from the black beans. Vegetables such as mushrooms and corn add texture and nutrition while the poblano pepper brings a bit of smokiness to the recipe.

Each wrap has 13 grams of protein and you need 25 minutes total to serve this dish.

Toss a quick salad and serve with avocado slices, which also contain protein at 2 grams per 100-gram serving.

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Surprising Health Benefits Of Edamame

Soybeans are one of the worlds most popular and versatile food crops.

They are processed into a variety of food products, such as soy protein, tofu, soybean oil, soy sauce, miso, natto and tempeh.

Soybeans are also eaten whole, including as immature soybeans known as edamame. Traditionally eaten in Asia, edamame is gaining popularity in Western countries, where it is typically eaten as a snack.

This article lists the main science-based health benefits of edamame.

Here Are The Top 10 Vegetables High In Protein Mother Earth Offers Us:

Whether youre on a vegan/vegetarian diet or generally just concerned about getting enough protein, the vegetables listed here are all vegetables high in protein and will be of value to all your dietary needs. Try adding more of these detoxifying and nourishing vegetables to your diet and watch your energy increase as well as any excess weight melt away.

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Promoting A More Robust And Healthier Immune System

Your body produces antibodies, using which it fights deadly infections and diseases. The antibodies particularly and inactivate only its counter antigen to protect you from a viral or bacterial illness. When your immunity levels are low, you become more prone to even the most trivial infections. When you are on a high protein diet, it triggers more and more antibody production, making your immune system stronger.

Improvement In Bone Strength

High Protein Vegetable Soup Recipe

Apart from optimal levels of calcium, you also require proteins to maintain the good health of your bones. With age, your bones start to degrade due to the rapid loss and degeneration of osteocytes. Consuming adequate protein quantities helps increase your bone mass, thereby reducing arthritis, fractures, and osteoporosis.

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