As a macro nutrient, protein is an indispensable part of a healthy diet. It helps build and maintain muscle mass, which in turn, increases our metabolic rate. And so, we’ve rounded up a list of 15 high-protein vegetables you can add to your muscle-building diet plan.
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In a nutshell:
The best sources of protein are animal-based foods such as eggs, seafood, and meat. Nevertheless, lots of veggies or plant-based foods are also amazing sources of protein. So, if you`re a vegan or simply prefer low-calorie vegetables to animal products, then these plant-based proteins are exactly what you need. And so, we`ve rounded up a list of 15 high-protein vegetables you can add to your muscle-building diet plan.
You`re probably well acquainted with many of them such as spinach, green peas, and lentils, but some may be a surprise to you. This leafy green vegetable is high in protein yet has very low calories. A cup of boiled kale gives you 2. 5 grams of protein.
Collard greens, albeit not the most commonly used veggie, are high in protein, providing a generous 4 grams of protein per cooked cup. A cup of collards also gives you a healthy dose of vitamins K, A, C, and B. For every cup of fresh spinach you consume, your body gets around 1 gram of protein. In addition to being a solid protein source, broccoli has a plethora of noteworthy health benefits.
Like other cruciferous veggies, it helps reduce the risk of certain cancers. This fiber-rich vegetable also has vitamins K and C, selenium, and phosphorus. A cup of cooked broccoli has 5 grams of protein while 1 cup of raw broccoli contains 2. 5 grams.
If only many people could learn how to cook Brussel sprouts properly, then they`d find out that these green veggies aren`t so bad after all. Baking or sautéeing this fiber-protein powerhouse makes for a crisp, flavorful way to get your daily amounts of calcium, zinc, choline, copper, and vitamin K. A cup of cooked Brussel sprouts boast 5. 5 grams of protein.
Some like to eat them raw and for such people, they`d get around 3 grams of protein per cup. This vegetable is a great source of protein, with 1 cup of cooked asparagus providing 4. 2 grams of protein. A cup of cooked mung beans contains a whopping 14 grams of protein.
Like mung beans, many types of legumes are chock-full of protein. Anyway, a cup of chickpeas provides around 14 grams of protein. Additionally, they`re a great source of fiber and iron and are low in fat and calories. With 18 grams of protein per cooked cup, lentils are truly a protein powerhouse.
Like other pulses, lentils are rich in minerals and B vitamins. Eating lentils (and other pulses) as part of a healthy diet has been linked to reduced risk of chronic disease, including type-2 diabetes and heart disease. Lentils also contain a great dose of antioxidants, which aid in combating certain diseases. It`s too rich in protein to pass up if you want to gain muscle mass.
A cup of cooked green peas contains 8. 24 grams of protein. Besides, green peas don`t have to be unappetizing, especially since you can add them to many recipes like bacon and eggs.
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