Protein is known as the building block of life. The cells have proteins in them because it is essential for people to eat protein-rich foods. After all, protein aids cell repair, cell production, and growth in individuals of every age.
The source of proteins is lean meat, chicken, seafood, dairy, and poultry which is a treat for non-vegetarians.
For vegetarians, we have compiled this Protein in Vegetables Chart along with the Protein content of vegetables and veg protein sources to make the food selection easy.
Don’t worry! We got you covered with this Protein in Vegetables Chart and a few healthy recipes.
Every cell and tissue in the human body has formed from proteins, including hair, skin, and nails. Furthermore, An individual can not grow and heal without proteins.
Broccoli and Cruciferous veggies
Broccoli contains 2.8 g of protein per 100 grams. Broccoli is rich in proteins and low in calories. It cures gut problems and prevents many other diseases. It contains antioxidants.
A cup of broccoli offers you more Vitamin C than an average orange.
Broccoli contains many minerals, Iron, manganese, and vitamins such as vitamins K and C. It promotes weight loss, and eye health and reduces cholesterol levels.
| Fiber | 2.4 grams |
| Carbs | 6 grams |
| Water | 1.5 grams |
| sugar | 1.5 grams |
| fat | 0.4 grams |
Mushroom
Mushrooms contain 3.1 grams of protein for every 100 grams. It is packed with vitamins, minerals, and a few antioxidant agents. Mushrooms save you from diabetes, cancer, and heart attacks.
The vitamin B and folate in mushrooms are excellent for pregnant women. The various varieties of mushrooms you can add to your diet according to your taste such as white, brown cremini, portobello, shiitake, oyster, wood ear, and enoki.
| Iron mg | 0.5 |
| Magnesium mg | 8.6 |
| Phosphorus mg | 82.6 |
| Carbohydrates g | 3.1 |
| Calories | 21.1 |
Potato and starchy foods
Potatoes serve 2.0 grams per 100 grams. It is a plant-based source of protein. According to some recent research, it has been observed that potato protein helps to build up muscle mass.
Potatoes can make you feel fuller and support weight management. The best way to eat potatoes is either boiled or baked. To cut the extra calories, avoid deep-frying them.
Also Read: Protein in Nuts
You can check out this healthy and tasty recipe;
Spinach and leafy veggies
Spinach adds 2.9 grams of protein for every 100 grams. It is a great source of protein in vegetables and other nutrients.
It provides an amazing substitute for meat protein spinach can be added to smoothies, gravies, and salads. It hydrates, increases appetite, and prevents cancer and anemia. Spinach is a perfect source of vitamins C and A.
Here is a quick smoothie recipe
Cauliflower
Cauliflower has 1.9 calories per 100 grams. It is one of the veg protein sources. Being rich in vitamins K, C, and B6. It provides energy. It is an easily accessible Protein food.
A large cauliflower has fewer calories than a muffin
| calcium | 24 mg |
| magnesium | 16 mg |
| Phosphorous | 47 mg |
| Potassium | 320 mg |
Also read: Leafy Vegetables chart
Avocados or Alligator pear
Avocados are also known as Alligator pears. Avocado adds 2 grams of protein and various other nutrients to your nutritional account. Avocados can be eaten raw, in salads and sandwiches.
Avocados are dense in vitamins and fiber. avocados can be mixed with nuts because the protein in nuts will make a healthy food combo.
| Potassium | 14% |
| Vitamin K & C | 26% & 17% |
| Vitamin B5 & B6 | 14% & 13% |
| Folate and vitamin E | 20% and 10% |
Healthy Avocado toast recipe –
Pumpkins and Cucurbits
Pumpkin gives you 1 gram of protein in 100n grams. Pumpkins contain vitamins E, C, A, Iron, and folate. It is very beneficial for human immunity. It is beneficial for eyesight, hypertension, and cancer.
Fact: There are 45 + different types of pumpkin.
| carbs | 12g |
| Copper, manganese, and riboflavin | 11% |
| Vitamin K, C, E | 49%,19%,10% |
| Fiber | 3g |
| Iron | 8% |
| Folate | 6% |
Also read: Protein Absorption Chart
Onion
Onion is surprisingly rich in protein, vitamins, and other nutrients. It serves 1.1 grams of protein 100 grams. Onion prevents cancer, regulates blood sugar, and promotes bone health.
Onions are used in almost every dish in Asia. A great way to eat onions is in sandwiches, pickles, and gravy.
| water | 89% |
| carb | 9.3g |
| sugar | 4.2g |
| fiber | 1.7g |
| fat | 0.1g |
Here are some onion recipe ideas;
Tomatoes
The Protein content of vegetables is 0.9 grams. It is tangy in flavor and has vitamin C, k, B6, and potassium in it. It is healthy for the skin, and heart and reduces cancer risk. Tomatoes should be added to sandwiches, soups, salads, and daily day-to-day food.
Tomatoes are considered to be a fruit.
| carbs | 3.9g |
| sugar | 2.6g |
| fat | 0.2g |
| Fiber | 1.2g |
| Water | 95% |
Okra/lady’s finger
Okra is a source of vegan protein and serves 1.1 grams of protein per 100g. It contains vitamin K, calcium, potassium, and sodium. It is considered to be a healthy food for pregnancy, breastfeeding, osteoporosis, diabetes, and heart.
Okra is called a super veggie because of the high levels of vitamin A, vitamin C, and antioxidants. It gives kale tough competition.
Corn or maize
Similar to meat protein, Corn provides the highest amount of protein among all other veggies. It gives 3.4 grams of protein per 100g.
Corn is beneficial for gut health, heart health, and diabetes type 2. With Corn, one can make yummy healthy meals, check these recipes for inspiration; Healthy Corn Recipies
| Vitamin c | 3.6mg |
| sugar | 5g |
| fiber | 1g |
| fat | 1g |
Asparagus
Protein food is essential for a healthy body. Asparagus serves 2.2 grams of protein per 100g portion. Adding it to salads, stews, and soups is a good option. It helps in building muscles.
Eating asparagus can treat hangovers, bees sting, and toothache.
It prevents cancer, osteoporosis, and digestion problems. These asparagus recipes will make you fall in love with asparagus; Recipes
| carb | 5.2g |
| fiber | 2.8g |
| Calcium and manganese | 32.2mg & 0.2mg |
| Phosphorus and potassium | 69.7 & 271mg |
| Zinc and magnesium | 0.7 & 18.8 mg |
Also read: Dal Protein Nutritional Highlights
Final thoughts
All these food options are healthy and excellent veg protein sources but refrain from making it your diet without consulting a doctor. Rest, this veg protein chart will guide you about the nutritional and Protein content of vegetables.