high protein diet

List of High-Protein Vegetables

Protein is one of the most important nutrients required to ensure the proper functioning of our body. It is responsible for several essential activities such as strengthening the immune system and maintaining muscle mass.

Generally, protein is commonly associated with non-vegetarian and animal-based sources of food since they contain a lot of amino acids that help provide protein to your body. While that may be true, there are plenty of vegetable rich protein foods that you can consume to meet the recommended daily intake of protein. 

Daily Recommended Allowance of Protein

While the actual protein requirements of the body differ from individual to individual depending on their health and physical composition, it may be difficult to determine a standard protein intake for everyone.

It is generally recommended by several health practitioners that we consume at least 0.8 grams of protein per kilogram of body weight on a daily basis to meet the optimal levels of protein consumption.

Given below is a table that represents the recommended daily allowance of whey and plant protein for individuals depending on their age

Life stage and genderRDA in grams (g
Infants and children
0–6 months9.1
6–12 months11.0
1–3 years13.0
4–8 years19.0


Males
9–13 years34.0
14–18 year boy52.0
19–70 years and older men56.0


Females
9–13 year girl34.0
14–70 years and older women46.0
Pregnant or breastfeeding women71.0

Sources Of Vegetable Protein

Sources Of Vegetable Protein

Given below is a list of vegetable-rich protein foods that you can incorporate into your diet as a way to promote healthy eating. 

#1 Chickpeas

Chickpeas

Also known as chana, chickpeas are one of the best sources of vegetable protein since they provide about 15 grams per 100-gram serving. Additionally, they are also rich in nutrients such as Potassium, Vitamin B6, and Vitamin C which makes them beneficial for improving blood flow and bone health.

These vegetable rich protein foods are also a huge source of dietary fibre which can boost the growth of intestinal micro bacteria and help improve smooth digestion within the body. Always make sure to soak your chickpeas before consuming them to remove the harmful phytates that could interfere with the body’s absorption of calcium. 

#2 Lentils

Lentils

A single cooked cup of lentils provides 18 grams of protein. It is also a rich source of carbs and fibre. Lentils come in a wide range of vegetable rich protein foods varieties which can be incorporated into several cooking styles and have been proven to be beneficial for improving digestion, increasing good cholesterol levels, and preventing heart disease. 

#3 Green Peas

Green Peas - vegetable protein

Not only do green peas provide a rich texture, but they are also one of the highest vegetable proteins and give you nearly 10 grams of pea protein per 100 grams serving. They are also incredibly light and can be incorporated with a majority of the dishes that we cook every day, making them one of the best sources of vegetable protein as well. Additionally, they also contain nutrients such as the B class of vitamins, iron, and riboflavin which promote a healthy blood flow, reduce oxidative stress on the body, and prevent the formation of health complications such as heart attacks and neurodegenerative diseases.

#4 Brussels Sprouts

Brussels Sprouts protein

Brussels sprouts are one of the most effective ways to reduce the oxidative stress exerted on the body. These vegetable rich protein foods help in preventing the risk of developing complications such as age-related macular degeneration, which is one of the leading causes of blindness in the world. They are also an excellent source of vegetable protein and provide up to 6 grams per serving. Brussels sprouts also contain other essential nutrients such as manganese and potassium which can be useful in regulating the release of hormones, promoting better absorption of calcium, etc. 

#5 Potatoes  

Potatoes protein

Potatoes are pretty much a staple food in almost any kitchen in our country. While they do get a lot of reputation for being rich in carbs, potatoes are also a rich source of vegetable protein and contain 6 grams per potato. They also have nutrients like Vitamin A and Vitamin B which are beneficial for better pumping of blood and balancing the body’s sugar levels throughout the day.  Potatoes are also rich in dietary fibre, which is beneficial in improving the body’s digestion and promoting the growth of micro bacteria inside the gut. 

#6 Broccoli 

Broccoli

Broccoli is a very nutritious vegetable and contains vitamins like Vitamin A, Vitamin K, and Vitamin C. A single stalk of broccoli has nearly 4.5 grams of protein and has only 30 calories, making it one of the highest vegetable protein. It is also a cruciferous vegetable, meaning that it consists of 90% water which makes it extremely filling. Consuming steamed broccoli as a snack can help curb your appetite and make better nutritional choices. 

#7 Avocado

Avocado

Avocados are one of the most versatile vegetable rich protein foods available in the market and contain nutrients like Vitamin B5, Vitamin B6, Folates, Vitamin K, and Iron. I5 It provides about 6 grams of protein per single fruit. Additionally, avocado can help your brain limit the secretion of hunger hormones such as ghrelin and curb appetite. 

Protein Supplements

Supplements like protein powders are one of the easiest ways to meet the recommended daily allowance of your protein intake. A single scoop serving of whey protein supplement can get you up to fifty grams of protein. This is primarily why protein powders are almost religiously consumed by a lot of bodybuilders and gym-goers. 

You can also opt for plant protein and vegan supplements that are generally sourced and incorporated from foods like peas, hemp, and brown rice, which are the highest vegetable protein. This makes them the ideal way to meet the recommended daily allowance of protein for your bodybuilding needs. 

Side Effects Of Consuming Too Much Protein

While consuming vegetable-rich protein food is definitely useful for the body, overdoing its consumption can come with a lot of unwanted complications such as:

  • irritability
  • headache
  • diarrhoea
  • intestinal discomfort and indigestion
  • dehydration
  • unexplained exhaustion
  • nausea

10 Best High Protein Foods to Eat

Protein is one of the essential components that help our bodies stay healthy and strong from the inside. The lack of protein in our system can cause severe issues like marasmus, impaired mental health, organ failure, shrinkage of muscle tissues, and weakness of the immune system. 

If you are someone who needs to keep your protein intake on track, check out these ten most delicious yet accessible protein food items to make your routine healthier and more effective for your body.

10 Best sources of protein 

#1. Eggs

Whole eggs

Eggs can easily be considered one of the most delicious yet healthy sources of protein that are easily accessible in our day to day life. Whole eggs are among the tastiest and most nutritious sources of protein. Our body needs regular protein intake to repair tissues, hydrate our skin from the inside and build certain hormones daily. Eggs are rich in minerals, vitamins and fat components. Even a water-egg-poach or an omelette can give you your daily dose of protein without compromising your health. Also, eggs are low-carb and low-calorie intakes that aid your weight loss journey as well.

#2. Dry fruits like Almonds and Peanuts

essential vitamins

Almonds are the storehouses of energy, and a few nuts can give you enough strength to go about your entire day without any fatigue, tiredness and restlessness. Especially if you are a vegetarian, nuts are something you should never skip in your diet. Grab a few of them in the afternoon or morning. It boosts your system real fast and makes you ready to face the day with a healthy attitude that comes from within. Apart from protein, several minerals like calcium, copper, magnesium, potassium, phosphorus and essential vitamins like vitamin A-C-E-K are also present in dry fruits. Apart from that, a peanut is also a highly effective source of protein. Even peanut butter has a good amount of protein in it.

#3. Yoghurt or other dairy products

protein and minerals

Yoghurt, if made from whole milk packs, is filled with protein and minerals. Apart from that, milk, cheese, and other dairy products are a great source of protein. They also have vital minerals like calcium and vitamin D. However, over-consumption of certain products may be harmful at times. It can increase your body fat and cholesterol level. Always try and consume some skim or low-fat dairy products that will keep you healthy without harming it in any way.

#4. Lean meat

lean meat

Lean meat contains a considerable amount of protein (around two more grams of saturated fat than chicken). In addition, vitamin B12 is an essential component of lean meat that helps keep skin disorders in check. Other minerals like iron, zinc are also found in lean meat.

#5. Soy

soy

Soy is known to be an essential food item that can reduce your cholesterol level magically. Around 40gm of soy has the power to keep your cholesterol low by 3%-5%. A healthy heart is integral in our system, and soy is an ingredient that directly and indirectly improves our heart conditions. Beans are also effective sources of protein that can make you feel full for the most amount of time in the day. Therefore, it reduces the over-eating tendency and keeps your health in check.

#6. Oats

natural protein foods

Oats are some of the most nutritious and healthy grains available there in the market now. Vitamin B1, Magnesium, and manganese can be found in oats that help our bodies to maintain a healthy immune system. Wheat gluten is also a source of good protein if appropriately consumed. However, it is better to go for oats since it contains healthy ingredients. Many people are gluten intolerant, and therefore, oats are the better option for them to choose.

#7. Broccoli

Protein supplements options

Broccoli is one of those vegetables rich in vitamins like vitamin K, E and minerals like potassium. Broccoli is a rich source of dietary fibre and proteins as well. In addition, broccoli provides us with bioactive nutrients that eventually help us fight deadly diseases like cancer.

#8. Tuna, salmon and sardines

Protein supplements in india

These are some of the most effective sources of protein to come from seafood. They can be baked or served in dishes. The preference is subjective. However, it is effective in all ways. It is rich in protein and omega-3 fats. Seafood, in general, consists of all the essential amino acids that our body needs. Therefore, it is a complete source of protein and has immense health benefits as well. It is also low in fat. Consequently, it does the job of keeping your body weight under check as well.

#9. Quinoa

Protein foods

Quinoa is a seed from spinach, beets and chards. It contains all the necessary amino acids and is extremely low in fat as well. It has evolved to become a popular food option in today’s world. It contains extraordinary amounts of fibre, antioxidants, minerals, and vitamins. It is very often used as a replacement food item for white rice, and rightfully so.

#10. Protein supplements

Protein supplements

Protein supplements are readily available and ready to use. You can prepare them as your go-to protein source when on the move or in a hurry. They are best had before or after a workout. However, do not forget to consult with your doctor or trainer for the correct dosage. 

Protein is the nutrient that helps in mass building, repairing specific health-related issues and keeping the immune system strong from the inside. The food options mentioned in this article are all easily accessible yet effective sources of protein. Add a few of these to your regular diet to feel a change in your health in very little time.

12 Vegetables That Are Rich In Proteins and How to Eat More of Them

Protein is one of the most important nutrients required to ensure the proper functioning of our body. It is responsible for several essential activities such as strengthening the immune system and maintaining muscle mass. It does not matter whether your protein comes from vegetable protein-rich food or from fish and meats. Based on your diet preferences it is vital to have adequate quantity of this nutrient in your daily diet. 

However, usually, when people think of a high protein diet, the first thought goes towards non-vegetarian sources such as chicken or steak. This has perpetrated one of the biggest misconceptions of all time, that vegetarians cannot get the recommended amount of protein intake.

To bust this myth here is a list of some vegetable-high protein foods that are the best vegetable sources of protein that you can incorporate into your diet as a way to promote healthy eating

#1. Edamame 

vegetable protein-rich foods

Edamame is one of the highest vegetable protein-rich foods and contains about 18.46 grams per 100-gram serving. It is also a good source of nutrients like thiamine, riboflavin, Vitamin K, and Iron. It is also very filling and contains only 122 calories per cup, making it an excellent choice for those trying to lose weight
Consuming edamame can improve your lipid profile, and reduce the risk of developing heart disease by lowering LDL levels and eliminating triglycerides. It can also prevent the development of neurodegenerative diseases such as Alzheimer’s and Parkinson’s by reducing the oxidative stress exerted on the brain.

#2. Pinto Beans

vegetable source of protein


Primarily used in Mexican cuisine, pinto beans are another vegetable protein-rich food that contains around 16 grams of protein per 100-gram serving, coming in under 245 calories per cup. It has no cholesterol and is an excellent source of nutrients like potassium, thiamine, magnesium, and phosphorus, making it a good vegetable source of protein.

Consuming pinto beans can be useful for those diagnosed with diabetes as it helps with regulating the body’s glucose levels. They are tightly packed and full of fibre, making them beneficial for weight loss and promoting healthy digestion. Pinto beans are also loaded with antioxidants which can be useful in preventing chronic illnesses. 

#3. Chickpeas

nutritional addition

Chickpeas are one of the excellent vegetable high protein foods, containing nearly 15 grams per 100 grams serving. They are also rich in nutrients like Vitamin C, Potassium, Vitamin B-6, and iron, making them an excellent nutritional addition.

Chickpeas are a rich source of dietary fibre and can help improve the body’s digestion, aid mental health, and promote bone growth and development. One thing to keep in mind is to soak your chickpeas before consuming them. This ensures the removal of a compound called phytate, which hinders your body’s absorption of calcium.

#4. Mung Beans

best veggie foods

Also known as moong, these beans contain nearly 14 grams of protein per 100-gram serving. They are a rich source of nutrients like magnesium and phosphorus, making them one of the best veggie foods high in protein. You can soak these beans and consume them whole or incorporate them into dishes like curries and rice as well. 


These beans are packed with dietary fibre which is useful for regulating digestion. They also help reduce LDL or bad cholesterol and prevent the risk of developing chronic illnesses such as heart disease. 

#5. Green Peas

Green peas

Green peas are one of the most versatile vegetable high protein food and contain about 9 grams of protein per 100-gram serving. They are rich in nutrients like iron, riboflavin, and the B class of vitamins. You can use green peas to add texture and flavour to carbs such as rice or simply roast them.

Green peas are loaded with antioxidants and folates that can help prevent chronic illnesses such as heart disease and improve the body’s digestion as well.

#6. Brussels Sprouts

potassium

While they may seem a tad bit unappetizing, brussels sprouts are very nutrient-dense and one of the best vegetable protein-rich foods containing nearly 6 grams of protein per serving. They are also rich in dietary fibre, potassium, and manganese, making them an excellent choice for those trying to lose weight. You can incorporate them into a salad or consume them wholly by steaming them.

Brussels sprouts are also beneficial in reducing the oxidative stress exerted on the body and preventing the risk of developing age-related macular degeneration.

#7. Potatoes  

rich in protein

Potatoes are one of the most easily available vegetables that are rich in protein. They are a  delicious way to introduce some protein into your diet as they contain nearly 6 grams of protein per medium-sized potato. They are packed with essential nutrients such as Vitamin B-6 and Vitamin C and are an excellent choice of carbs to keep you fueled through the day.

Potatoes are great for boosting your energy levels and keeping your blood sugar and cholesterol levels in check. They are also rich in dietary fiber, which helps in improving the body’s digestive function and promoting the growth of healthy intestinal micro bacteria., 

#8. Asparagus

Vitamin C

A single cup of fresh boiled asparagus can get you nearly 5 grams of protein. Additionally, it is also a great source of nutrients like fibre, folate, Vitamin C, Vitamin A, and Vitamin K.
fibres are loaded with dietary fibre and are an excellent nutritional choice for those trying to lose weight. You can consume asparagus whole or incorporate them into baked salads and garlic based stir-fries.

Asparagus is a vegetable source of protein that is also useful for lowering the risk of developing heart disease by regulating the body’s blood pressure and cholesterol levels.

#9. Broccoli 

veggie foods

One of the least known veggie foods high in protein is broccoli. While it may be on the receiving end of a lot of hate and dislike for its taste, broccoli is packed with several nutrients like proteins, Vitamin A, Vitamin K, and Vitamin C. A single stalk of broccoli has nearly 4.5 grams of protein and has only 30 calories. It is also 90% water and extremely filling, which can help curb your appetite and make better nutritional choices.

#10. Avocado

high protein foods Avocados

Among the best vegetable high protein foods Avocados are a fairly good source. A medium-sized avocado contains nearly 5 grams of protein. It is also a rich source of nutrients like Vitamin B5, Vitamin B6, Folates, Vitamin K, and Iron. Consuming avocado can help your brain limit the secretion of hunger hormones such as ghrelin and curb appetite. Avocados are also full of antioxidants and dietary fibre which help in carrying out smooth digestion, regulating cholesterol levels, and preventing the risk of developing heart diseases.

#11. Fava Beans 

Fava Beans benefits

Fava Beans are one of the highest vegetables that are rich in protein, containing about 13 grams of protein per 100-gram serving. They are also a rich source of nutrients such as Vitamin B6, Vitamin C, Iron, and magnesium. They provide a rich texture and earthy flavour, making them an ideal supplement to most dishes. Fava beans are also beneficial for boosting the immune system and promoting bone growth and development. 

#12. Lima Beans

protein-rich foods

Other protein-rich foods in vegetables include lima beans. A single boiled cup of lima beans contains nearly 11.5 grams of protein. It is also rich in nutrients like fibre, potassium, iron, and magnesium. Fava beans are beneficial for reducing LDL cholesterol, decreasing oxidative stress by eliminating free radicals, and maintaining cognitive function. They are also packed with dietary fibre and help promote healthy gut health and ensure smooth digestive function. 
While basing your diet and nutrition on whole foods will definitely get you the protein that you need, it can also be a difficult process to monitor your food intake and calculate how much protein you are getting on a daily basis through vegetables that are rich in protein. This is why you can supplement your diet with nutritional aids such as protein bars and whey powders, to cater to the missing nutrients and incomplete protein intake.