Food & Recipes

6 Vegetables That Have The Most Protein For A Healthy Diet

Who knew veggies could be a protein substitute!

Eating a balanced diet is clearly important, but it feels like people are always emphasizing the importance of protein, whether it’s to build muscle or help keep you full throughout the day.

But protein doesn’t just come from big ole steaks or slabs of chicken; you can also find decent amounts of protein in your everyday vegetables.

Although it is important to include protein in your meals, it doesn’t always have to be from an animal source, although the more variety you have in your diet, the more likely you are to consume all the essential amino acids.

Experts recommend .8 grams of protein per kilogram of body weight which is roughly 50 grams of protein a day. To put into perspective, that’s the amount of one eight-ounce steak.

To find how much protein you need a day, take your body weight in pounds and multiply by 0.36. Or you can use this protein calculator.

It’s best to balance your protein between every meal, so it’s nice to have some options when it comes to supplementing your  diet.

RELATED: 7 Surprising Sources Of Protein That You Might Not Know About

Whether you’re a vegetarian or just want to add in some plant-based nutrients to your meals, you should eat these six vegetables that contain the most protein.

1. Peas

Peas contain eight grams of protein per cup, which is twice the amount of protein in a tablespoon of peanut butter. The vegetable is also high in fiber and can be enjoyed in pasta, salads, or even as a pesto.

peas photo

2. Potatoes

One medium potato contains four grams of protein, making them a good supplement to your meal. Part of the potato’s protein comes from the skin, so leave the outer layer of the spud on for maximum nutrients.

potatoes photo

3. Broccoli

The cruciferous vegetables contains about four grams of protein per one cup chopped broccoli, making it a good choice for a plant-based protein. Broccoli is also low in calories, so you can feel free to load up on the vegetable to help boost your protein intake.

broccoli photo

4. Kale

The trendy superfood, which is also part of the cruciferous family, contains 3 grams of protein per one cup chopped kale, and considering most kale salads contain multiple cups of the green, it’s a great option for a meat-free protein.

kale photo

5. Corn

One cup of yellow corn contains five grams of protein, and a medium-sized ear contains about three. Like all other vegetables, corn doesn’t contain a complete set of amino acids, so it’s best eaten with other vegetables or an additional protein source.

corn photo
Photo by Muffet

RELATED: 7 High-Protein Vegetarian Soups That Even Meat Lovers Will Crave

6. Mushrooms

You can get three grams of protein from just one cup of whole white mushrooms, and if you combine mushrooms with broccoli, you create a complete protein with all the necessary amino acids.

white mushrooms photo

Photo by kawa0711