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List of Protein-rich Vegetables

List of Protein-rich Vegetables

If you are having a tough time trying to figure out how to include the necessary amount of protein in your vegan diet, here's a list of protein-rich vegetables that will come handy.
Abhijit Naik
With several body functions attributed to it, protein is no doubt one of the most important nutrients for proper growth and development of the human body. Of the various functions fueled by it, two in particular that stand out are: (i) building and repair of muscles and (ii) restoration of body cells. It is also an important source of energy and plays a vital role in energy generation through the process of metabolism.
When we talk about protein-rich foods, we most often refer to meat, fish, and dairy products. While meat and fish are no doubt rich in protein, they are off limit for a large section of the populace. The list of protein-rich fruits and vegetables is quite lengthy, but most people seem to be unaware of it. Thus, they are left with no option, but to resort to dairy products, which are also rich in fats, to fulfill their protein requirement.
Protein-rich Vegetables List

Simply put, these are the vegetables which provide you with substantial amount of protein. While most vegetables have protein in some or other amounts, there are some which boast of exceptionally high protein content. Soybeans, for instance, have 22.23 gm of proteins per 100 gm serving, and therefore, it tops this list of vegetables that you can include in your daily diet to meet the recommended dietary intake of protein.
Vegetable Measure Proteins (gm)
Soybeans 1 cup 22.23
White beans 1 cup 19.02
Lentils 1 cup 17.86
Peas 1 cup 16.35
Navy beans 1 cup 15.83
Kidney beans 1 cup 15.35
Lima beans 1 cup 14.66
Pinto beans 1 cup 14.04
Beans 1 cup 12.17
Asparagus 1 cup 5.31
Cowpeas 1 cup 5.23
Potatoes 1 potato 5.05
Corn 1 cup 4.51
Artichokes 1 medium 4.18
Okra 1 cup 3.83
Beet greens 1 cup 3.7
Mushrooms 1 cup 3.39
Mung beans 1 cup 3.16
Mustard greens 1 cup 3.16
Beet 1 cup 2.86
Broccoli 1 cup 2.62
Sweet potatoes 1 cup 2.51
Dandelion greens 1 cup 2.1
Parsnips 1 cup 2.06
Cauliflower 1 cup 1.98
Squash (winter) 1 cup 1.82
Watermelon 1 wedge 1.77
Peppers 1 cup 1.33
Squash (summer) 1 cup 1.33
Alfalfa seeds 1 cup 1.32
Onions 1 whole 1.28
Celery 1 cup 1.25
Carrots 1 cup 1.13
Tomatoes 1 tomato 1.05
Cabbage 1 cup 1.01
Spinach 1 cup 0.86

If you happen to be a vegan, you might have to restrict yourself to fruits, vegetables, and dairy products, but you need to note that in addition to protein, meat and fish provide us required amount of amino acids. In order to derive all the necessary nutrients, you need to keep your diet as diverse as possible instead of restricting it to specific food groups.
Bunch of fresh green broccoli
Bunch of fresh green broccoli
Fresh broccoli in wooden bowl
Cut red cabbage and a green pointed one
Red cabbage
Cutting Back on the Bonus
Garden fresh
Cleaned cauliflower
Fresh Cauliflower on the wooden background
Raw Potatoes And Knife
Pile Of Potatoes
Newly Harvested Potatoes
Blue Potatoes
Bunch Of Fresh Spinach
Fresh carrot, whole and grated
Cauliflower in White Cup on Linen Napkin
Fresh Organic Carrot
Fresh carrots and green peas selling at the street shop
Potatoes In A Wooden Box
Onions in a box
Pumpkins on the table
Growing Celery
Basket With Asparagus
Raw Green Broccoli
Sweet potato in the farmer hand
Two Fresh Beetroot
Harvest: Heap of Halloween Pumpkins In Front of Wooden Fence
Harvest: A Heap of Halloween Pumpkins, Trees In The Background
Asparagus
Green Peas