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Vegetables Rich in Protein

Updated on August 14, 2014

Generally vegetables are rich in vitamins and minerals and have substantial amount of fiber and water, protein is present in some vegetables others have very limited amount of protein. The type of protein they have is not of superior quality. On the other hand protein obtained from fish and meat is of superior quality and important for the building of cells and other building actions of our body. Meat is also rich in fats, carbohydrates and cholesterol, therefore their use can cause several problems for people who are obese, have more fat layers, coronary patients and patients of high blood pressure or diabetes. Vegetables are healthy to eat for patients of heart and diabetes so vegetables rich in protein are better to use but would not give similar advantages as meat protein would give.

Protein is basically made up of amino acids and amino acids are of two types: essential amino acids and non-essential amino acids. Essential amino acids are 11 and they could not be synthesized by human body and therefore should be supplied to the body by diet. Non-essential amino acids are also 11 and they can be developed by the body. Though essential amino acids are not superior than non-essential amino acids in their function they perform in the body but essential amino acids cannot be developed in the body therefore should be provided in the diet while non-essential amino acids could easily be supplied by the body itself so if you do not take it in diet it can still be prepared.   

Beet roots
Beet roots

Some of the vegetables that are rich in protein as compared to other vegetables.

  1. Kidney Beans: Kidney beans are available through out the year in canned as well as in fresh form. Kidney beans are rich in many nutrients specially in iron, fiber and protein. Kidney beans contain 15.35 gm protein in 1 cup. Kidney beans are also good source of many other nutrients. They are rich in fiber and have least amount of carbohydrates and fats. They are best to be used by those people who want to lose weight.
  2. Asparagus: Asparagus is a very good source of calcium, iron, zinc, magnesium, vitamin B6, vitamin C, vitamin E and protein. Asparagus contains 5.31 gm protein in 1 cup. It contains many essential and non-essential amino acids by complementing it with food that contains other amino acids it can become a very good source of protein. To get the most nutrients from asparagus they should be eaten fresh.
  3. Beans: There are different varieties of beans and each of them are rich in minerals, vitamins and in carbohydrate but apart from all these vitamins and minerals they also contain substantial amount of proteins.Different beans contain 12.17 gm protein in 1 cup. Beans should be an essential part of your everyday diet.
  4. Soy beans: Soy beans is the most nutritious beans and in recent years great interest has been shifted towards research on these beans to find out more about their health benefits.Soy bean contains highest amount of protein. In 1 cup of soy bean there is almost 22.23 gm of protein.
  5. Artichoke: Artichoke in general contains 4.12 gm protein in 1 cup serving. Artichoke contain magnesium, iron, zinc and dietary fiber along with protein. It is very low in cholesterol and saturated fats.
  6. Sweet Potatoes: Sweet potatoes contain 2.51 gm protein in a an amount of 1 cup.
  7. Potatoes: Potatoes are available throughout the year and this is called as the king of vegetables. Potato can be paired up with any vegetable.A medium sized potato has 5.02 gm protein.
  8. Peas: In 1 cup of peas there is 16.35 gm protein.
  9. Mushrooms: In 1 cup of mushrooms there is 3.39 gm of protein.
  10. Okra: Okra is widely cultivated in warm areas and its use is very common in Asian countries. Okra is useful in many health problems it contains many vitamins, calcium, iron, magnesium and protein too. Okra contains 3.83 gm protein in 1 cup. Okra is low in carbohydrates and thus it is very useful for diabetes patients.
  11. Beet Greens: In 1 cup of beet greens there is 3.7 gm of protein.
  12. Corns: Corns are available through out the year when their season ends they are available in canned form. Fresh corns are more nutritious than canned ones. In 1 cup of corns there is 4.51 gm of protein. White and yellow corns both have their on nutritional benefits.
  13. Parsnip: Parsnip contains 2.06 gm protein in 1 cup.


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    • gulnazahmad profile imageAUTHOR


      7 years ago from Pakistan

      Seryhu make some Chinese dishes and I hope they will eat vegetables in them.

    • seryhu profile image


      7 years ago from Canada

      If only I could convince my daughters to eat more vegetables...

    • gulnazahmad profile imageAUTHOR


      7 years ago from Pakistan

      1 cup is a standard size and if you have standard size measurement cups in your home you can use it otherwise I would say that most of the cups we use at home for tea and coffee are of standard size. For checking whether your cups are of standard size or not fill any 1 cup with water and pour it in another cup of different style and you will see that both of them occupy same space or have same capacity. Very few companies make cups that are smaller than the standard size.

    • izoooom profile image


      7 years ago from United Kingdom (for now)

      What's the size of the '1 cup'?


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