High protein vegetables and how to incorporate them more in your diet.

There are many high protein vegetables such as spinach and Brussels sprouts which are easy to incorporate into your diet.

The current daily value (DV) for protein is 50 grams per day and is a target meant for most people. (Typically, 56 grams per day for the average man or 46 grams per day for the average woman.) Keep in mind that you must also take into consideration many individual factors such as activity level, age, muscle mass, physique goals and current state of health.

You can also visit My Food Data for a list of 200 vegetables high in protein or visit our blog for more info on plant-based living!

 

Green Peas

Green peas are considered a starchy vegetable along with potatoes, corn and squash and they are an incredibly healthy food to incorporate into your diet. They are fairly low in calories and contain several vitamins, minerals and antioxidants. They're also high in protein which makes them a great option for those who are adopting a plant-based diet.

Protein 1 Cup 8.6g (17% DV)

Protein per 100g 5.4g (11% DV)

Protein per 200 Calories 12.8 g (26% DV)

Soy beans Sprouts

Sprouts are seeds that have germinated and are essentially, “very young plants”. Soy bean sprouts are popular in many Korean dishes and are also recommended for people who need more iron in their diet. 

Protein 1 Cup 9.2g (18% DV) 

Protein per 100g 13.1g (26% DV)

Protein per 200 Calories 21.5g (43% DV)

Spinach

It’s not just the source of Popeye’s strength. Spinach is rich in iron and has the ability to restore energy, increase vitality and improve the quality of the blood.

Spinach has been used by various cultures, notably in Mediterranean, Middle-Eastern, and South-East-Asian cuisines. It’s easy to prepare which means it’s easy to incorporate in cooking.

Protein Per Cup Cooked 5.3g (11% DV)

Protein per 100 g 3g (6% DV)

Protein per 200 Calories (52% DV)

Broccoli

Broccoli isn’t just a good source of protein. It also contains iron, potassium, calcium as well as the vitamins A, C, E and K. It can be eaten raw or cooked which makes it easy to incorporate into meals, snacks and even drinks. 

Protein Per Cup Cooked 3.7g (7% DV)

Protein per 100g 2.4g (5% DV)

Protein per 200 Calories 13.6g (27% DV)

Brussels Sprouts

Despite their reputation, Brussels sprouts are delicious and high in protein. They make a healthy addition to any diet and are easy to incorporate into side dishes and entrées. Many people enjoy them roasted, sautéed or baked. 

Protein per Cup Cooked 4g (8 % DV)

Protein per 100g 2.6 (5% DV)

Protein per 200 Calories 14.2g (28%  DV)

Yellow Sweet Corn

Corn is a staple in dishes from around the world. Compared to most vegetables, corn is pretty high in protein (probably because it’s not actually a vegetable but a whole grain.) When it comes to cooking, sweet corn works well as an ingredient in soups, salads or casseroles. 

Protein per Cup Cooked 4.7g (9% DV)

Protein per 100 g 3.3g (7% DV)

Protein per 200 Calories 7.6g (15% DV)

Collard Greens (Chopped)

Collard greens are part of the cruciferous vegetable family and contain many nutrients that can aid in a healthy diet. They work well in salads, sandwiches or wraps as well as in soups and casseroles.

Protein per Cup (Chopped) 2g (8 % DV) 

Protein per 100 1.6g (3% DV)

Protein per 200 Calories 19.5 g (39% DV)

Asparagus

Asparagus comes in a variety of colours including green, white and purple. Most commonly found in frittatas, pastas and stir-fries, asparagus has an impressive nutrient profile. This low-calorie vegetable is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K.

Protein per Cup Cooked 4.3g (9% DV)

Protein per 100g (5% DV)

Protein per 200 Calories 21.8g (44% DV)

Looking to add more protein to your diet? Leaves House also carries a variety of protein powders in chocolate, vanilla and peaches and cream.