We all know that meat contains high amounts of protein. But what many of us don’t know is that we can get a decent amount of protein from vegetables as well. Below is a list of ten high protein vegetables to add to your diet. Be sure to notice that some veggies have higher protein counts when served raw, compared to others that have higher counts when served cooked. Also, remember that each of these luscious veggies are loaded with tons of essential vitamins and minerals to keep you operating at your best!
1. Sugar Snap Peas
Raw and cooked: 1 cup = 2-3 grams of protein
2. Spinach
Raw: 1 cup = <1 gram of protein
Cooked: 1 cup = 5.35 grams of protein
3. Kale
Raw: 1 cup, loosely packed = .68 grams of protein
Cooked: 1 cup = 2.5 grams of protein
4. Broccoli
Raw: 1 cup chopped = 2.5 grams of protein
Cooked: 1 cup = 2 grams of protein
5. Bean Sprouts
Kidney, raw: 1 cup = 7.75 grams of protein
Navy, raw: 1 cup = 6.5 grams of protein
Peas, raw: 1 cup = 10.5 grams of protein
Mung, raw: 1 cup = 3 grams of protein
Cooked: 1 cup = 2.5 grams of protein
Soy, raw: 1 cup = 4.5 grams of protein
Cooked: 1 cup = 8 grams of protein
6. Mushrooms
Portablella, raw: 1 cup = 2 grams of protein
Cooked: 1 cup = 4 grams of protein
Shiitake, raw: 1 cup = .5 grams of protein
Cooked: 1 cup = 2.25 grams of protein
White, raw: 1 cup = 3 grams of protein
Cooked: 1 cup = 3.5 grams of protein
7. Brussel Sprouts
Raw: 1 cup = 3 grams of protein
Cooked: 1 cup = 2 grams of protein
8. Artichokes
Raw: 1 whole medium artichoke = 4 grams of protein
Cooked: 1 whole medium artichoke = 3.5 grams of protein
9. Asparagus
Raw: 1 cup = 3 grams of protein
Cooked: 1 cup = 2 grams protein
10: Corn
Raw: medium ear 6 3/4″-7.5″ long = 3.5 grams of protein
Cooked: medium ear 6 3/4″-7.5″ long = 3.5 grams of protein
Source:
All the data displayed here was taken from the United States Department of Agriculture’s National Nutrient Database.
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