It has clearly been established that protein is a big part of a healthy diet for anyone. People who are interested in building and maintaining lean muscle require a bit more than an average person. But that doesn’t mean we have to consume more meat to get this valuable building block.
So whether you are looking to diversify what you take in each day to meet your requirements for protein, or if you are a vegan/vegetarian looking for additional sources of protein rich foods then this is definitely an article you want to keep reading!
Protein Rich Vegetables
We all know that red meat, fish, chicken, and dairy (including eggs) are some of the best sources of protein available. But that doesn’t mean you can find additional sources growing right out of the ground. There are plenty of great vegetables with protein. So let’s look at a few things you can include on your plate that either supplements other protein sources or allows you to reduce them.
- Asparagus – This is a great veggie that also packs a robust 3 grams of protein per 100 grams of shoots. Plus it is a great source of fiber, folate, vitamins, and chromium.
- Broccoli – Another great veggie that also gives out 3 grams of protein per 100 grams taken in plus it comes with potassium and Vitamin C.
- Brussels Sprouts -I will admit, I’m not a fan. But these sprouts are just as good as broccoli or asparagus with 3 grams of protein.
- Raw Garlic – Not just for warding off vampires! 100 grams of garlic has a whopping 6 grams of protein.
- Lentils – If you boil them without salt then 100 grams will net you 9 grams of protein along with B vitamins, iron, and folate.
- Cauliflower – This is a great veggie that also packs a robust 3 grams of protein per 100 grams.
- Sweet Corn – It is the best corn out there because of the 2.5 grams of protein per 100 grams.
- Watercress – Not something that people regularly grab, nonetheless it gives 3 grams of protein per 100 grams. It is great raw as a salad and also packs iron, Vitamins A/C/E, and folate.
- Spinach – This really is a superfood with the number of vitamins, antioxidants, and anti-inflammatory abilities, it seems almost criminal that is also gives 2 grams of protein per 100 grams.
As many health experts often tout the importance of fresh vegetables in your diet because of the vitamins, nutrients, and antioxidants in them, you should be eating them. On top of all that, if you work within this list then you are getting a solid boost to your protein. As many people don’t get as much protein as they need this is certainly a case of ‘every little bit helps’. So make sure next time you are at the grocery store to pick up a few of these great vegetables with protein. Your body will thank you for it.