Categories: Nutrition

Vegetables That Have High Protein


Protein is an essential nutrient for the human body. It helps build and repair tissues such as muscle, skin, and blood vessels. Protein also helps keep you full longer than other nutrients do. But how much protein do you need? And where can you find it in your diet? There are many foods that contain protein. The following vegetables have high protein of this nutrient.

Vegetables Have High Protein

You may be surprised to learn that vegetables have high protein than you might think. The average adult needs about 50 grams of protein per day, which is the equivalent of 4 ounces of meat or fish. Vegetables are a great source of this important nutrient because they’re packed with vitamins, minerals, and fiber and they’re low in calories! If you’re looking for ways to incorporate more plant-based foods into your diet without giving up taste or satisfaction, try these examples of vegetables that have high protein:

  • Spinach: 3 grams per cup and Broccoli: 2 grams per cup (cooked)
  • Kale: 3 grams per cup (cooked)
  • Asparagus: 3 grams per cup (cooked)
  • Green beans: 2 grams per cup (cooked)
  • Garlic: 3 grams per clove
  • Carrots: 1 gram per medium carrot (cooked)
  • Tomatoes: 2 grams per cup.


Broccoli is a cruciferous vegetable and a good source of protein. It contains vitamin C, vitamin K, fiber, and other nutrients. Broccoli can be eaten raw or cooked; it has a crunchy texture when raw but softens when cooked. Broccoli florets are the most common way to eat broccoli in America; however, some people enjoy eating broccoli stems as well! Broccoli is a healthy vegetable and can be eaten raw or cooked. It has a crunchy texture when raw but softens when cooked. Broccoli florets are the most common way to eat broccoli in America; however, some people enjoy eating broccoli stems as well!


Asparagus is a high-protein vegetable. It’s also high in fiber and low in fat, which makes it a great choice for those who want to maintain a healthy diet. Asparagus is also an excellent source of vitamins A, C, and K; all three vitamins are essential for good health. Asparagus contains antioxidants that act as free radical scavengers (free radicals are atoms or molecules with unpaired electrons that can cause damage within your cells). The antioxidants found in asparagus have been shown to reduce the risk of heart disease by lowering blood pressure and improving cholesterol levels. Additionally, they may help prevent cataracts and macular degeneration–two common eye diseases associated with aging.


Carrots are a good source of beta-carotene, which helps protect against cancer. They’re also high in vitamin A and fiber, both of which can aid your overall health. Carrots contain the antioxidant lycopene, which has been shown to reduce the risk of prostate cancer. Carrots and other orange vegetables like sweet potatoes have been linked to lower rates of ovarian cancer. The compound falcarinol in carrots has been shown to increase the production of enzymes that help break down carcinogens. Carrots also contain antioxidants like quercetin, which may help protect cells against free radical damage.


Cauliflower is a vegetable that’s high in protein, fiber, and vitamins. It can be eaten raw or cooked, but it’s best to steam it if you want to keep the nutrients intact. One cup (100 g) of raw cauliflower has about 2.7 grams of protein, which is about 10% of your daily value (DV). Cauliflower also contains vitamin C just one serving provides 30% of your DV and potassium at 20%. It also has less than 1 gram each of carbs and fat per serving! Cauliflower is also a great source of vitamin K and folate. One cup (100 g) of raw cauliflower has 59% of your DV for vitamin K and 28% for folate. Vitamin K can help boost bone health, while folate may reduce the risk of certain cancers such as colon cancer.

Vegetables Have High Protein, But Most Are Generally Low Nutrient

Vegetables provide you with fiber, vitamins, and minerals that your body needs. They also add color to your diet, making it more interesting and appealing. Some vegetables have higher protein than others; for example, 1 cup of cooked spinach contains 3 grams of protein while 1 cup of broccoli has only 1 gram of protein. So if you’re looking for a good source of vegetable-based protein then consider adding more spinach or beans to your meals! There are also some vegetables that contain more fiber than others; for example, 1 cup raw carrot has 2 grams while 1/2 cup beetroot has only 0.8 grams per serving size.


So, we hope this article has helped you understand the importance of vegetables and their role in your diet. As we’ve seen, they’re not only good for us they can also provide us with protein! Vegetables are a great source of nutrients, including protein. However, most vegetables have very little protein in them. So if you’re looking for more protein in your diet and want more options beyond meat and eggs, try adding some of these high-protein veggies to your meal plan!

This post was published on 27/05/2023

Tags: high protein

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