Protein is very important for our body because all the muscles in our body are made up of proteins. Protein is very essential for our skin, hair, nails, muscles, etc. Whether to lose or gain weight or whether there is a need for fitness. The body needs protein in all three situations. Protein is an essential nutrient for other needs of the body.
The daily protein requirement for the body depends on age, gender, and activity level. You can read this article to know about the amount of protein you should take daily. Anything that provides 2 grams or more of protein to the body from one or two servings can be considered a rich protein food.
If we talk about protein, the first thing that comes to your mind is chicken, which is the best source of protein. But if you are a vegetarian, there are many vegetables rich in protein. If you take 5-10 servings of protein-rich vegetables, then protein deficiency can be easily fulfilled.
Below are some Vegetables rich in protein that you include in your diet.
Vegetables rich in protein
Peas are acknowledged to be a powerhouse of nutrients. Peas are one of the best sources of protein in vegetables. One cup (160 grams) of cooked peas contains 134 calories, 8.6 grams of protein, and 8.8 grams of fiber. Peas are also rich in fiber which strengthens your digestive system. It also contains 79% water, 0% fat, and 16% carbs. You can enjoy it in soups, dishes, and salads.
Spinach is not only rich in fiber and iron, it is also a good source of protein. It also contains vitamin C, folic acid, vitamin B, and very few calories. 1 cup of cooked spinach contains 41 calories, 5.3 grams of protein, and 4.3 grams of fiber. Spinach contains 93% water, 0% fat, and 4% carbs. Spinach is considered very nutritious for health. This is the reason why doctors also recommend eating spinach. Spinach is very good for our hair, face, bones, and muscles. You can cook it or eat it in a sandwich for its nutritional value.
Broccoli is a vegetable of Cauliflower species. Broccoli is available in dark green color in the market. It is a food rich in protein and a variety of other nutrients. It contains vitamins and minerals in small amounts. One cup (156 grams) of broccoli contains 55 calories, 3.7 grams of protein, and 5.1 grams of fiber. It is 90% water, 0% fat, 7% carbs, and 2% protein. Some people do not like its taste. But talking about its properties, it is the best source of fiber. This vegetable helps fight cancer, lower cholesterol, improve bone density, improves our heart health, and aid digestion.
If you want to increase your protein intake without adding calories, then cauliflower can prove to be the best option. In addition, it is a good source of vitamins C, B1, B2, B6, and K, folate, omega-3 fatty acids, biotin, niacin, and magnesium. 1 cup of cauliflower contains 4.8 grams of protein, 19.3 grams of carbs, 0.8 grams of fat, and 25 calories. Apart from this, cauliflower is also a rich source of potassium, calcium, manganese, magnesium, and iron.
5- Lima Beans
Most people know the lima bean by the name canary bean or butter bean. It is mainly a legume, whose seeds are very nutritious. It is a rich source of protein. 1 cup of cooked lima beans contains about 209 calories and 11.6 grams of protein. It contains 69% water, 0% fat, 24% carbs and 7% protein. It also contains a good amount of iron, calcium, potassium, phosphorus.
Mushrooms are known to have immunity-boosting properties. Mushrooms are a rich source of proteins, vitamins, minerals but contain very few calories. The nutrients present in mushrooms provide us with a sufficient amount of protein for infection, enzymes, and the repair of body tissues. It is also rich in vitamins B2 and 3, which help in improving the metabolism of the body. 250 grams of mushroom contains 5.3 grams of protein. Mushrooms are also effective in fighting many diseases like cancer, diabetes, heart diseases, etc.
When it comes to vegetables rich in protein it cannot happen that soybeans are not a part of it. If you are a vegetarian and you want high protein food then you can take soybean instead of chicken. It is full of protein and also contains a good amount of other vitamins and minerals. There are about 30 grams of protein in 100 grams of soybeans.
Asparagus is not only known for its protein but also for the presence of fiber, folate, and vitamins like A, C, and E. This vegetable strengthens bones, keeps away from heart diseases, and increases digestion power.
Apart from protein, Kale is a rich source of vitamins, minerals, and fiber. Although kale is used in salads, stir-fries, smoothies, pasta, soups, etc., it is also be cooked to enjoy this vegetable.
If we talk about potatoes, then potato is a very vegetable rich in protein. Potatoes are a good source of protein and fiber and they contain almost no fat. If you eat potatoes without peeling, then it is even more beneficial, because their peel also contains a good amount of vitamins and minerals. A potato contains about 4.5 grams of protein.
Bonus – Two more vegetables rich in protein
11- Brussels Sprouts
In addition to protein, Brussels sprouts are rich in many important nutrients. You can use it as a snack or add it to sandwiches, salads, and soups. You can make an excellent breakfast by mixing different types of sprouts.
Chickpeas are also a great source of protein, vitamins, minerals, fibers, and many such beneficial nutrients, which keep us healthy and protect us from diseases. Chickpeas strengthen our digestive system and at the same time are also helpful in reducing weight. There is about 20 grams of protein in 100 grams of chickpeas.
Part of the Diet for Weight Loss Editorial Team 2021