Talking about protein, we usually think of meat; however, fruits and vegetables are also high in protein. They are full of fiber and other vitamins, minerals that can reduce risk of cancers, diabetes, and heart disease. Protein is found in every part of the body including hair, skin, bone, and muscle. In fact, people do not have enough protein, which is known as kwashiorkor. Recently, VKool.com has released a writing about list of 25 protein rich vegetables and fruits you should learn through out.
Getting List Of Protein Rich Vegetables And Fruits
Soybean is one of the most effective protein rich vegetables. Besides, this vegetable includes amino acids that are essential for your body. Every cup of soy bean will supply 29 g of protein. Another soy product like tofu has less protein than the other vegetables.
Beans contain high protein amount. This vegetable also supplies necessary amino acids such as lysine and isoleucine. Black beans include 15.2 g each cup, pinto beans, navy beans, black-eyed, and kidney beans include 14g per cup. Like beans, legumes are protein rich vegetables and they are the best sources of protein. Legumes contain beans, lentils, and peas that are full of protein. Beans are also high in amino acids and fiber. Each gram of bean contains 9 mg of protein. Black beans include about 7.5 grams of protein and about 1 gram of fats. Vegetables are perfect for salad recipe including soybeans, chickpeas, which are the excellent sources of proteins for people.
Broccoli contains full amount of protein that is healthy for you. Each cup of cooked broccoli provides 4.6 g of protein. You can try cauliflower, which is known as the cousin of broccoli and it contains high amount of protein, too. Along with that benefit, broccoli is high in fiber, vitamin C, vitamin B, and vitamin A.
Known for its excellent nutrient profile, spinach is also a good source of protein, iron, fiber, vitamin B, and vitamin A. Cooked spinach contains 5.3 g of protein per cup, while frozen or canned, drained spinach contains slightly more at 6 g per cup.
Learn more: Easy And Healthy Cooked Spinach Recipes
Along with other protein rich vegetables and fruits, you should not ignore avocados, which are famous in nutrition, especially the amount of protein. You will obtain 5 grams of protein in 8 ounces of avocados and they are great for babies and future mother.
Do you know that preserving of cauliflower contains 3 mg of proteins? Also, cauliflower is high in vitamin K and full benefit of functions. Besides, cauliflower is full of fiber and it is helpful for digestion system. You can use cauliflower in soup and curry recipe.
Dates are very delicious fruit and sweet. Dates are very good source of protein and other vitamins, minerals. Dates are very healthy and you can eat dates in both forms dried and soft.
Asparagus can be fried, steamed, grilled, and boiled. Half cup of asparagus includes 2 grams of proteins. You can add this vegetable in your diet as soon as possible.
9. Brussels Sprouts
Brussels are full of proteins, fiber, minerals, and vitamins. Each cup of boiled and cooked Brussels sprouts includes 4 grams of proteins. Sprouts also contain organic compounds that are necessary for preventing some cancers.
Apricots are rich in beta carotene and proteins. They are great fruit in summer days. Each fresh apricot includes 0.49 grams of protein; raw apricot contains 2.30 grams of proteins in each serving. You can eat dried or fresh apricots. Furthermore, apricots have vitamin C, antioxidants, and vitamin A, which are good for your eyes.
Tangerine is one of the best protein rich fruits that are full in protein. You can get 1 gram of protein in 1 large tangerine fruit. Each section can give you 1.23 grams of protein. Consuming tangerine, you will prevent inflammation, skin diseases, arthritis, chronic diseases, aging process, and hair problems. Tangerine also helps you have brighter skin and nicer hair.
Coconut is divided into pulp and water form. This fruit is nutritious and good for future babies. This fruit is common and highly used in summer days. After drinking coconut water, do not go far away the shell because it is rich in proteins. The pulp of coconut is also delicious. You can eat coconut raw and add coconut in salads. Coconut milk is high in healthy fats and proteins.
Blueberries are another high protein rich fruits that contain some minerals and vitamins. They are in forms of syrup, raw, unsweetened, sweetened, and canned. Each bowl of blueberries will supply 1.10 grams of proteins and they are helpful for pregnant women.
This purple fruit provides 0.5 grams of proteins in each 100 grams. 1 cup of mangosteen will supply 0.89 proteins. They are also high in potassium, calcium, iron, vitamin C, vitamin A, vitamin B, folates, niacin, and thiamine.
Figs are good sources of proteins and you can consume them in dried and fresh forms. 100 grams of figs will give you 0.80 proteins and a medium fig amount has 0.38 grams of proteins. Eating figs can lower high blood pressure, lose weight, and prevent breast cancer.
Apple can be eaten in cooked and raw forms. This is very healthy fruit because it contains high protein amount. You will have 0.60 grams of protein in 2 medium apples. And they are beneficial for your skin. Apples will help you prevent Parkinson’s, Alzheimer’s, reduce cholesterol, prevent heart diseases, prevent hemorrhoids, and so on.
Corn is another high protein food and it can help you prevent cancer very well. It is full of protein and this fruit is not too expensive and it is easy found in almost of the markets. You can eat corn grilled, boiled, or other forms like baked.
Lentils are rich in protein. Specifically, ¼ cup of lentil serving will provide 13 g of protein. Dried lentils are not expensive and it is valuable to get vital minerals, fiber, and protein. This is a kind of vegetable that you can cook quickly and healthily. You can mix with chicken, turkey, and other vegetables to have delicious recipe.
In the list of protein rich vegetables, you cannot pass kale. This is one of the best vegetables that you should consume more and more. It is known as a super food for your health. With this vegetable, you can cook soup, blend, casserole, or make salad. Certainly, you will get high protein in this food.
You can use artichokes in many ways such as roasting, steaming, or blending. Thanks to this protein rich vegetable, you totally can believe that it is very delicious.
A thing that we cannot deny is that mushrooms are very healthy, nutritious, and tasteful. You can cook mushrooms with olive oil and other ingredients like parsley, garlic, and other foods to get the delicious recipes.
This vegetable can be added into salad recipe. They include 7.3 grams of protein in half of cup. Besides, chickpeas are also low in calories and rich in fiber. You can combine chickpeas with some other ingredients including hummus, veggies, flatbread, etc. You can also mix chickpeas with some herbs, walnut oil, and tahini.
Guavas are protein rich fruits that you should add into your daily meal. You can get 3 grams of proteins in a package of guavas. Moreover, guavas are full of vitamin C and calcium. Excellently, eating guavas will help you prevent diabetes, cancer, dysentery diarrhea, constipation, cold, cough, high blood pressure. Guavas are also good for weight loss, vision, brain, and skin. Obviously, you must add this fruit more frequently in your daily meals.
If you are discovering protein rich vegetables, you should add tomatoes in your list. Using sun-dried tomatoes is better than using fresh tomatoes. Greatly, you will get 2 g of protein in ¼ sun-dried tomatoes. Dried tomatoes also provide you significant amount of calcium, iron, vitamin A, C, and fiber.
Bananas are superb fruits for babies, pregnant women, and old people. 100 grams of bananas have 4 grams of proteins. They are good for breakfast and you can eat whole banana. This is a good choice for people who are getting constipation problem, especially pregnant women; they may get this problem during pregnancy. Bananas are also high in amino acids that can heal dry skin.
To get more information about benefits of foods for your health, you may visit to our main Food & Recipe page.
After reading my writing about the list of 25 protein rich vegetables and fruits, I hope that you have got the most useful information to protect and improve your health. Now you can take advantage of those vegetables with high protein amount without eating meat. If you have any question, please leave your comments below and I will respond to you soon.