Most people think of meat, dairy, and supplements when they hear the word “protein.” But did you know that some vegetables also contain protein?
Whether you eat a plant-based diet or you just want to increase your daily protein intake, intentionally choosing high-protein vegetables can help you reach your daily target. (Calculate your macros for free here!). Today, we’re sharing the benefits of eating more vegetables and 8 high-protein options to grab next time you hit the grocery store.
Why Eat Vegetables?
Vegetables are loaded with micronutrients (aka vitamins and minerals), and their color gives a clue about their nutrient content. For example, red fruits and vegetables contain potassium and vitamin C, while orange and yellow fruits and vegetables are the highest in fiber.
Veggies can also help act as nature's medicine. Vegetables contain antioxidants and naturally occurring compounds called phytochemicals that can help protect your body from some chronic diseases, including Type 2 diabetes, stroke, high blood pressure, heart disease, and some forms of cancer.
If you need more convincing, veggies—especially high-volume options like the ones below—also contain fiber, which aids in digestion and keeps you full.
8 High-Protein Veggies To Try
You might be surprised to learn that many vegetables pack a protein punch. Below, we share our 11 favorite high-protein vegetables and how many grams of protein you can expect to get from 200 grams of each.
1. Edamame
22g protein per 200g
Edamame is unique because it is nearly a complete protein (providing all the essential amino acids). It also contains fiber, calcium, iron, and vitamin C. Edamame can be eaten right out of the pod. Simply steam it and toss it with a pinch of salt for a quick snack or add shelled edamame to your salad or other mixed veggies for a protein boost.
2. Green Peas
10g protein per 200g
Besides protein, this heart-healthy veggie provides fiber, vitamin A, vitamin K, and more. Snap peas and snow peas are similar to green peas (and boast similar protein amounts) and are worth a try. Enjoy green peas.
3. Mushrooms
6g protein per 200g
Mushrooms contain vitamin D, antioxidants, prebiotics, potassium, and more! They can help boost immunity, brain health, and heart health and have been shown to have anti-inflammatory benefits. Throw mushrooms in omelets, soups, stir-fries, or eat them on a veggie-packed salad.
4. Green Leafy Vegetables
6-8g protein per 200g
Spinach, kale, arugula, and beet greens are a few examples of green leafy veggies. They provide essential vitamins, including Vitamin A and Vitamin K. One cup (about 30g) of raw spinach provides 16% of our daily Vitamin A and 120% of our daily vitamin K. Spinach and kale are easy to throw into a smoothie, and all leafy greens can be used as a base for a salad or added to a sandwich.
5. Brussels Sprouts
7g protein per 200g
Airfry them, roast them, or add them to your breakfast! Half a cup of Brussels sprouts (78 grams, cooked) provides 91% of your vitamin K daily value, along with other important nutrients like fiber, vitamin C, vitamin B6, folate, and more. They’re also high in antioxidants and may even help decrease the risk of developing diabetes.
6. Broccoli and Cauliflower
4-6g protein per 200g
These cruciferous veggies have made a comeback in the form of rice (cauliflower especially) and can be used in many different recipes and cooking methods. Cruciferous veggies are full of fiber, folate (which is especially important for pregnant individuals), and vitamins E, C, and K.
7. Asparagus
4.5g protein per 200g
Vitamins K, A, C, E, folate, potassium… need we go on? Asparagus makes a delicious side dish or appetizer, and many people who don’t enjoy boiled asparagus fall in love with it fresh off the grill or out of the oven.
8. Sweet Potato
4g protein per 200g
Sweet potatoes have a high fiber content (6g fiber per 200g), helping to regulate blood sugar and cholesterol levels. They also contain vitamin C, vitamin B6, and potassium. Try baking, boiling, or roasting them. Grab our favorite healthy sweet potato recipes here!
Final Thoughts on High Protein Veggies
It is important to note that “high-protein” is a relative term when discussing veggies. In general, vegetables are not a great primary protein source when you need to consume 100+ grams of protein per day. But, choosing the highest protein vegetables available will allow you to chip away at that larger protein target.
If you’re wondering how much protein you need to eat per day based on your current goals, body composition, and training, WAG Nutrition Coaching can help. Your 1-on-1 coach will get to know you and then build and monitor a macro plan based on your dietary preferences, body composition, training, goals, and more.
Not quite ready to dive into a membership? Meet with one of our coaches for a 30-minute video call and get customized macros with our Nutrition Counseling program, or answer a few questions and get one of our RDN-written Meal Plans sent right to your inbox!
