When considering vegetables with high protein content for a low volume, several options stand out. Many of these are technically legumes but are commonly referred to as vegetables.
Some of the top contenders for protein density in vegetables include:
- Edamame: One cup of cooked edamame provides approximately 18.5 grams of protein. They are considered a complete protein and are versatile enough to be eaten alone or added to various dishes.
- Lupini Beans: These legumes offer a significant 26 grams of protein per cup (boiled). They are also low in fat and rich in antioxidants, magnesium, iron, calcium, zinc, copper, phosphorus, and potassium.
- Green Peas: A cup of green peas contains about 8 grams of protein, and they are easy to incorporate into many meals.
- Spinach: Cooked spinach offers about 5.3 grams of protein per cup. It's also packed with iron, folic acid, and vitamins C and K.
- Collard Greens: A one-cup serving of cooked collard greens provides around 5.1 grams of protein.
- Broccoli: A cup of chopped raw broccoli has 2.6 grams of protein, while cooked broccoli contains about 1.9 grams per cup. It's also known for being high in fiber, folates, vitamin C, vitamin K, and potassium.
- Brussels Sprouts: One cup of Brussels sprouts contains 4 grams of protein. They are also a good source of fiber and vitamin C.
- Asparagus: A cup of asparagus contains 3 grams of protein.
While these vegetables offer a good amount of protein for their volume, it's important to remember that most vegetable proteins are "incomplete," meaning they may lack one or more essential amino acids. To ensure a complete protein profile, it's recommended to combine different plant-based protein sources throughout the day, such as legumes, whole grains, nuts, and seeds.
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