5 Veggies Packed with Protein
Published Sept. 26, 2015
Milk, meat, cheese and eggs are common sources of protein, an essential nutrient for building, maintaining and repairing tissue. Unfortunately, these animal products can also be high in fat and cholesterol.
Consider vegetables as a healthy protein option. Loaded with vitamins and minerals, veggies can deliver a nutrient-dense protein punch to your day.
The Recommended Dietary Allowance (RDA) of protein for the average adult is 0.8 grams per kilogram of body weight. To find out your average individual need, calculate: body weight (in pounds) x 0.36 = recommended protein intake (in grams).
See how much of your daily protein requirement these vegetables can provide.
Protein-packed Veggies
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Spinach
Spinach contains about 6 grams of protein per cup and is easy to add to smoothies, pastas or eggs. Spinach can contain high levels of pesticides, so choose organic, when possible. -
Asparagus
With 4-5 grams of protein per cup, asparagus is high in protein. Its high fiber content also will help fill you up and keep you feeling full long after eating. -
Broccoli
Broccoli has about 3 grams of protein per cup. It is also high in fiber, antioxidants and minerals. Pair broccoli in a stir-fry with whole grains, such as brown rice or quinoa. Add chicken for a complete protein dish. -
Peas
Peas have some of the highest protein available of any vegetable -- about 7 grams per cup! A handful of peas here and there in any meal is an easy way to add protein to your diet. -
Kale
There are about 3 grams of protein in 1 cup of kale. Kale chips are a tasty snack and a great way to get your greens in. To make, preheat the oven to 250 degrees. Place washed kale on a baking sheet; drizzle with coconut oil, salt and nutritional yeast. Bake for 15 minutes or until crispy.
