If you've ever thought about becoming a vegetarian, you've always heard people asking, "How will you get enough protein?" Actually, animal foods are known for having lots of protein, but as a nutritionist, I will tell you that there are also plenty of vegetables that are also high in protein and taste good too!

Protein keeps our muscles, bones, and skin healthy. All vegetables contain vitamins, minerals, and fiber. But certain vegetables may be especially helpful for some people, depending on their diet, health, and body needs.

I recommend adding plant-based protein to your diet because it can help you get enough protein while also giving your body the vitamins, minerals, fiber, and other beneficial plant nutrients it needs to stay healthy.

What Can Protein Do for You?

Protein is everywhere in your body, from your muscles and bones to your skin and hair. It's in nearly every part of you. There are over 10,000 different proteins in your body that shape who you are and keep you functioning.

In fact, a 2018 study published in Frontiers in Endocrinology showed that eating more protein has lots of benefits! It can help with weight management, keep your blood sugar levels steady, and even make your bones stronger by helping your body absorb calcium.

Here are some unique and interesting things about what protein can do for you:

Protein satisfies hunger and prevents overeating by taking longer to digest.
Proteins help regulate muscle contraction and relaxation, which are essential for coordinated movement and physical performance.
Protein plays a role in regulating hormones, which control many processes in your body, including metabolism and mood.
Protein is essential for repairing tissues and healing wounds. It helps to build new tissue and can speed up the recovery process after injuries.
Proteins like keratin are the building blocks of your hair and nails, helping to keep them strong and healthy.
Proteins in the eye's lens help maintain its structure and clarity, preventing the formation of cataracts and ensuring optimal vision throughout life.

Athletes like Morgan Mitchell and Chris Paul have adopted vegan diets and are still excelling in their sports. Adding more plant-based foods to your meals can be a healthy choice that your body will appreciate!

High-protein vegetables, according to nutritionist

As nutritionists, we suggest adding these veggies to your meals to help meet your daily protein goals, especially if you're eating mostly plants:

Green Peas

In one cup of cooked green peas (about 160 grams), you'll find around 125 calories and about 8 grams of protein.

Green peas are considered a high-protein vegetable because they contain more protein compared to many other veggies. Green peas are unique because they're one of the few plant-based sources of lysine, an essential amino acid.

You can add them to soups, salads, and stir-fries, or simply enjoy them as a side dish.

Spinach

Spinach has quite a bit of protein for a vegetable. In just one cup of cooked spinach, there's about 0.9 grams of protein, along with only 7 calories.

Spinach isn't just about protein; It's also packed with important vitamins, folate, and iron. Vitamin K helps with blood clotting and bone health, and vitamin A is good for your eyes and immune system. Folate is very important, especially during pregnancy, for cell growth and DNA. And iron helps carry oxygen in your blood and gives you energy.

You can have it raw in salads, cook it up as a side dish, or mix it into smoothies or soups. It's also great in omelets, sandwiches, and pasta dishes

Important: Do you calculate your calories and your total daily energy expenditure regularly? It's important to monitor your calorie intake before eating to maintain or lose weight.

Cabbage

One cup (approximately 89 grams) of chopped raw cabbage contains only about 22 calories and approximately 1 gram of protein.

Cabbage is not typically considered a high-protein vegetable, as it contains less protein compared to other plant-based protein sources like legumes or tofu. But it still contributes to your daily protein intake.

It contains compounds called glucosinolates, which are thought to have anti-cancer properties. These compounds may help to reduce inflammation, detoxify the body, and support overall health.

Cabbage can be enjoyed raw in salads, coleslaw, or as a crunchy topping for tacos and sandwiches. It can also be cooked by steaming, stir-frying, or boiling.

Brussels Sprouts

One cup (about 88 grams) of cooked Brussels sprouts contains approximately 56 calories and around 4 grams of protein.

Brussels sprouts are considered a high-protein vegetable because they contain a notable amount of protein compared to many other vegetables.

They are rich in vitamins, particularly vitamin K and vitamin C. Vitamin K is important for blood clotting and bone health, and vitamin C is important for immune function and collagen production. It also contains compounds called glucosinolates, which have been associated with potential health benefits.

Brussels sprouts can be roasted, sautéed, steamed, or even shredded and used in salads or slaws.

Okra

One cup (approximately 100 grams) of cooked okra contains about 33 calories and approximately 2 grams of protein.

It is a rich source of dietary fiber, which can help promote digestive health and regulate blood sugar levels. Also, okra is a good source of vitamins C and K, as well as minerals like magnesium and folate.

It can be added to soups, stews, and curries to provide texture and flavor. Okra can also be sautéed, roasted, or grilled as a side dish or included in salads.

Pumpkin Seeds

One ounce (about 28 grams) of pumpkin seeds contains approximately 160 calories and around 9 grams of protein.

Pumpkin seeds are considered a high-protein vegetable because they contain a significant amount of protein compared to other seeds and nuts.

They are also rich in other nutrients like magnesium, zinc, and healthy fats. These nutrients play important roles in supporting overall health, including heart health, immune function, and bone strength.

You can enjoy them as a snack on their own, roasted and seasoned with spices. They can also be added to salads, soups, or oatmeal for a crunchy texture and nutty flavor.

Fava beans

One cup (approximately 170 grams) of cooked fava beans contains around 187 calories and provides about 13 grams of protein.

Fava beans, also known as broad beans, are considered a high-protein vegetable by nutritionists due to their impressive protein content. They are an excellent source of dietary fiber, which can promote digestive health, regulate blood sugar levels, and contribute to a feeling of fullness after meals.

Fava beans can be added to salads, soups, stews, or grain bowls for a boost of protein and fiber.

Mushrooms

One cup of sliced mushrooms (approximately 70 grams) contains around 15 calories and about 2 grams of protein.

Mushrooms are not as protein-rich as meat or beans, but they still provide a good amount of protein.

Mushrooms are one of the few plant-based sources of vitamin D. When exposed to sunlight or UV light, mushrooms can naturally produce vitamin D, which is essential for bone health, immune function, and overall well-being.

They can be sautéed, grilled, roasted, or added raw to salads and sandwiches. They're also a great addition to soups, stews, stir-fries, and pasta dishes, adding flavor, texture, and nutrition to your meals.

Potatoes

One medium-sized potato (about 150 grams) provides approximately 110 calories and around 3 grams of protein.

Potatoes have a bad rep for being a high-carb vegetable. In reality, though, they are a good source of several nutrients

Potatoes contain all nine essential amino acids, although in varying amounts. This makes them a valuable addition to a balanced diet, especially for vegetarians and vegans who may rely on plant-based sources for essential nutrients like amino acids.

Potatoes can be boiled, baked, roasted, mashed, or even made into fries or chips.

Broccoli

One cup (about 91 grams) of chopped, raw broccoli contains only around 31 calories but provides about 2.6 grams of protein.

Broccoli contains a good balance of essential amino acids, which are the building blocks of protein. This means that the protein in broccoli is well-utilized by our bodies for various functions, including muscle repair and growth.

You can eat it raw as a crunchy snack or salad ingredient. You can also steam, boil, roast, or stir-fry broccoli to enjoy as a side dish.

Corn

One cup (about 175 grams) of cooked corn provides around 130 calories and approximately 5 grams of protein.

Corn contains a decent amount of protein compared to many other vegetables along with carbohydrates and fiber, make corn a nutritious addition to meals.

It contains a special type of antioxidant called ferulic acid. This antioxidant has been linked to various health benefits, including reducing inflammation and protecting against certain diseases.

You can enjoy corns boiled or grilled on the cob, added to salads, soups, or stir-fries, or even blended into salsas or dips.

Sweet Potatoes

One medium-sized sweet potato (about 114 grams) provides around 103 calories and approximately 2 grams of protein. It offers other benefits, such as being rich in vitamins, minerals, and fiber.

One unique aspect of sweet potatoes is their high content of beta-carotene, which is converted into vitamin A in the body. Vitamin A is essential for maintaining healthy vision, skin, and immune function.

Sweet Potatoes can be baked, boiled, roasted, or mashed and used in both sweet and savory dishes.

Cauliflower

One cup (approximately 100 grams) of cooked cauliflower contains only about 25 calories but provides around 2 grams of protein.

Cauliflower belongs to the cruciferous vegetable family, along with broccoli and Brussels sprouts. These vegetables are known for their health-promoting properties, including being rich in vitamins, minerals, and antioxidants.

It can be used in various ways, such as steaming, roasting, or even mashing. Some people use cauliflower as a low-carb alternative to grains like rice or as a substitute for flour in recipes.

Turnip Greens

One cup (approximately 55 grams) of cooked turnip greens contains only about 20 calories, but it packs in around 1.5 grams of protein.

Turnip greens are considered a high-protein vegetable by nutritionists because they contain a surprising amount of protein compared to other leafy greens. They are an excellent source of vitamins A, C, and K, as well as folate, calcium, and fiber.

They can be sautéed with garlic and olive oil, added to soups and stews, or even blended into smoothies for an extra nutrient boost.

A Quick Review

As a nutritionist, it's important to recognize that many vegetables offer more protein than commonly thought. Adding high-protein vegetables to your diet can help meet protein needs while providing essential vitamins, minerals, and fiber for overall health.

Green peas, spinach, Brussels sprouts, and mushrooms, these vegetables not only offer protein but also boast unique nutritional benefits, such as vitamin K in Brussels sprouts and vitamin D in mushrooms. Mixing them into meals can help create a balanced, healthy diet.

12+ High-Protein Vegetables To Add to Your Diet: According to Nutritionist

This post is about the 14 protein vegetables.

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