Meat, powders, beans, and tofu are probably the first items to cross your mind when thinking about high-protein foods.
However, there are plenty of amazing high-protein vegetables too! And, not only are they more affordable sources of protein than chicken and fish, but they are healthier as well: Individuals who consume more of their protein from veggies are at a significantly reduced risk of developing certain heart and renal diseases.
Here are 5 delicious high protein vegetables to add to your diet — and some of the entries in this list might surprise you!
1. Kale
Protein per cup: 3.5 grams
Other than having a high amount of protein, Kale contains high amounts of antioxidants, vitamins and nutrients that greatly prevent chronic diseases such as cancer or diabetes. Besides that, kale also contains high amounts of calcium and phosphorus, which are essential in building stronger bones.
2. Brussels Sprouts
Protein per cup: 3.98 grams
At just 33 calories per cup, Brussels sprouts serve as an incredible supplementary meal to boost your protein intake!
Aside from protein, they also have more than 120% of an adult's daily vitamin C requirement, which helps you fight off diseases, as well as high fiber content to help decrease bad cholesterol levels. Brussels sprouts are a powerhouse!
3. Broccoli
Protein per cup: 3.77 grams
With about 29 calories and 3.8 grams of protein per cup, Broccoli provides an excellent protein-to-calorie ratio, which is why it is so sought-after by anyone in fitness or health.
In addition to packing a whole lot of protein, Broccoli has high amounts of a variety of nutrients such as fiber, calcium, magnesium, phosphorus, potassium, beta carotene, and vitamins A, C, and K! Add Broccoli to your daily diet, and your future self will thank you for all the positive changes it will be rewarded by!
4. Spinach
Protein per cup (cooked): 5.36 grams
Protein per cup (raw): 0.87 grams
Baby spinach might look all small and tender, but with more than 5 grams of protein per cup, it certainly packs a mighty nutritional punch! And, mature spinach contains just as much protein.
That said, it's important to note that while a cup of cooked spinach contains 5.36 grams of protein, a cup of raw spinach doesn't even have one! So make sure you cook the spinach before you eat it, or your body won't benefit from the nutritive goodness it can offer.
5. Corn
Protein per cup: 4.24 grams
This sweet and protein-packed veggie also comes with nearly an equal amount of fiber!
However, the only catch is that, at 133, the calorie content of corn is slightly higher than that of other vegetables in this list. To balance that, it contains loads of free-radical combating antioxidants! Additionally, corn is also jam-packed with zeaxanthin and lutein — two phytochemicals that work in a pair to boost eye health!