8 best vegetables for protein


Protein is an important nutrient for the human body. From the structure and form of enzymes to the basic structure of the body. The function of proteins is to conduct the biochemical processes of the body. Protein is present in most cells of the body. Protein is essential for the development of skin, blood, bones and muscle cells. Due to so many uses, the protein-rich vegetable is beneficial for the body.

It is believed that the highest protein is found in meat, fish and eggs. But for those who are vegetarian, protein-rich vegetables and dairy products are beneficial. Consuming all those vegetables along with protein should be beneficial for the body. Such nutritious elements are also easily available. So let’s start with complete information about 8 High Protein vegitables.

Vegetables found in the nearby market are a better source of protein supply. Green leafy vegetables are the most beneficial in it. If a person includes protein in the diet according to his age and weight, then health remains good.

(1) Spinach

Spinach is rich in nutrients and is a beneficial vegetable of protein. Spinach is the best vegetable among green leafy vegetables. Due to the presence of some medicinal properties in spinach, health benefits are provided by consuming this vegetable. The scientific name of spinach is Spinacea oleracea. Below is information about the nutrients present in spinach per 100 grams.

Protein – 2.86 g
Calorie – 23 kcal
Carbohydrates – 3.63 g
Fiber – 2.2 g
Calcium – 99 mg
Iron – 2.71 mg
Magnesium – 79 mg
Potassium – 558 mg
sodium – 79 mg
Zinc – 0.53 mg
Vitamin C – 28.1 mg

Spinach vegetable is beneficial for healthy hair, in keeping the skin hydrated, in improving eyesight. A good amount of protein can be found by eating spinach vegetable made in less oil and spices.

(2) Broccoli

Although the vegetable of broccoli is not very popular, but eating broccoli gives a good amount of protein. There are 6 types of broccoli which include Broccoli Rabe, Calabrese Broccoli, Gay-Lan Broccoli, Broccoliflower, Purple Cauliflower, Sprouted Broccoli. Now know about the nutrients available per 100 grams of broccoli vegetable.

Protein – 2.82 g
Energy – 34 kcal
Fat – 0.37 g
Carbohydrates – 6.64 g
Sugar – 1.7 g
Calcium – 47 mg
Iron – 0.73 mg
Phosphorus – 66 mg
Potassium – 316 mg
Vitamin B6 – 0.175 mg

For the heart, in normalizing the pH level of the body, in improving metabolism. And the protein vegetable broccoli is beneficial in removing toxins from the body.

(3) Cabbage

Leaf gobi, a vegetable mostly eaten in the form of salad, is a beneficial source of protein. Patta Gobi is also known as Bandh Gobi. 1 to 2 grams of protein is found in 100 grams of fresh gobi. Which is good for digestion and heart health along with fulfilling the lack of protein.

Protein – 1.28 g
Energy – 25 kcal
Carbohydrates – 5.8 g
Fiber – 2.5 g
Calcium – 40 mg
Sugar – 3.2 g
Magnesium – 12 mg
Potassium – 170 mg
sodium – 18 mg
Vitamin C – 36.6 mg

Strength in bones by consuming leaf gobi rich in vitamin C and protein. Helps reduce the effect of free radicals and the risk of cancer.

(4) Mushrooms

It is beneficial to eat mushrooms to get high quality protein. Due to the cooling effect of the mushroom, it removes the heat of the body. There are different species of mushroom found all over the world. Button mushrooms, oyster mushrooms and shiitake mushrooms contain good amounts of protein.

Protein – 3.12 g
Calorie – 31 kcal
Fat – 0.57 g
Sugar – 0.60 g
fiber – 2.8 g
Niacin – 2.252 mg
sodium – 21 mg
Potassium – 411 mg
Calcium – 43 mg
Iron – 12.18 mg
Vitamin B6 – 0.36 mg

Improves immune system, helps to remove skin pimple, for weight loss. And protein-rich mushrooms are beneficial in reducing the risk of breast cancer in women.

(5) Potato

Potato is found in abundance of vegetables made in Indian homes. But it is important to know that potatoes are also an amazing source of protein. By eating potato curry and boiled potatoes, the body gets protein easily.

Protein – 2.05 g
Calorie – 77 kcal
Carbohydrates – 17.49 g
Total Lipids – 0.09 g
Sugar – 0.82 mg
Calcium – 12 mg
Iron – 0.81 mg
Magnesium – 23 mg
Phosphorus – 57 mg
Potassium – 425 mg
sodium – 6 mg

Protein source potato is very beneficial in increasing weight. Along with this, it gets rid of beauty problems like lifeless hair, dry skin, dark circles, dark spots.

(6) Green peas

Like potatoes, peas are also added to most vegetables and casseroles. A good amount of protein is found in green peas. It has abundant anti-oxidant properties. It is helpful in keeping diseases like Alzheimer’s, diabetes and cancer away.

Protein – 5.36 g
Calorie – 84 kcal
Carbohydrates – 15.63 g
Fiber – 5.5 g
Sugar – 5.93 g
Calcium – 27 mg
Iron – 1.54 mg
Magnesium – 39 mg
Potassium – 271 mg
sodium – 3 mg
Zinc – 1.19 mg

Green peas contain a good amount of protein along with many nutritional properties. Green peas are useful in stopping the effect of anti-aging, in preventing hair fall and in the prevention of some health related problems.

(7) Gram vegetable

Black and white gram have the best protein. You can boil black gram and eat it. And white gram i.e. Kabuli gram protein vegetable is eaten. Per 100 grams of black gram contains 15 grams of protein. There are 19 grams of protein in 100 grams of white gram.

Protein – 19 g
Calorie – 360 kcal
Fat – 5 g
Carbohydrates – 60 g
Fiber – 7.6 g
Sugar – 4.8 g
Calcium – 202 mg
Iron – 2.89 mg
Magnesium – 48 mg
Potassium – 291 mg
Sodium – 7 mg

Consuming gram provides relief from the problem of hair fall. And consumption of chickpeas during pregnancy provides physical benefits.

(8) Soybeans

Soybean is considered to be the best source of protein found in tree plants. In it, green soybean easily fulfills the deficiency of protein. Apart from this, soybean milk, tofu, soy sauce and soybean paste are also rich in nutritional properties.

Protein – 12.95 g
Calorie – 147 kcal
Total Lipids – 6.8 g
Carbohydrates – 11.05 g
fiber – 4.2 g
Calcium – 197 mg
Iron – 3.55 mg
Phosphorus – 194 mg
Potassium – 620 mg
sodium – 15 mg
Zinc – 0.99 mg

Soybean being a treasure trove of nutritious elements, there are many benefits when consumed by it. Apart from being high protein wali sabji, soybean is also good for calories.

Protein-rich vegetable asparagus is very useful for heart health. Along with this, its consumption provides relief in migraine, prevention of urinary tract infection and the digestive system remains fine.

I hope I have been able to give complete information about High Protein vegetables.

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