It is high in protein per calorie.Watercress has the following protein content ( 1 ): One cup (34 grams [g]) of watercress contains 0.8 g of protein.100 g of watercress contains 2.3 g of protein and 11 calories.Watercress is a rich source of vitamin C, a powerful antioxidant, and it also contains B vitamins, calcium, potassium, and vitamin A.Alfalfa sprouts have the following protein content ( 8 ): One cup (33 g) of alfalfa sprouts contains 1.3 g of protein.This vegetable is a rich source of vitamin K and a decent source of folate, iron, magnesium, phosphorus, zinc, copper, and vitamin C. Animal studies have suggested that alfalfa sprouts can reduce cholesterol levels.Spinach has the following protein content ( 15 ): One cup (25 g) of raw spinach contains 0.7 g of protein.100 g of spinach contains 2.9 g of protein and 23 calories.Spinach contains plant compounds that can increase antioxidant defense and reduce inflammation ( 16 ).Chinese cabbage is a rich source of vitamins A, C, and K.

It is also a good source of folate and a decent source of calcium and potassium.It may also have anti-inflammatory properties ( 21 , 22 , 23 ) Some studies say that Brassica vegetables, a group that includes Chinese cabbage, could contain compounds that reduce the risk of prostate cancer ( 24 ).Additionally, an animal study showed that taking supplements of Chinese cabbage powder reduced the risk of liver cancer ( 25 ).People can grill, boil, steam, or pan-fry asparagus, and it works in salads and as a side dish.Mustard greens have the following protein content ( 30 ): One cup (56 g) of chopped mustard greens contains 1.6 g of protein.100 g of mustard greens contains 2.9 g of protein and 27 calories.They are also a good source of vitamin E. Mustard greens, like many other plants, contain phenolic compounds that give them antioxidant properties ( 22 , 31 ).The same study also found that steaming may have similar positive effects on collard greens, kale, cabbage, green peppers, and broccoli.Collard greens have the following protein content ( 33 ): One cup (36 g) of chopped collard greens contains 1.1 g of protein.100 g of collard greens contains 3 g of protein and 32 calories.As another member of the Brassica family, collard greens are a good source of phenolic compounds and antioxidants ( 31 , 34 ).Broccoli has the following protein content ( 36 ): One cup (88 g) of chopped broccoli contains 2.5 g of protein.100 g of broccoli contains 2.8 g of protein and 34 calories.Also, like mustard greens, broccoli has a higher capacity to bind to bile acids when steamed, so eating steamed broccoli may help reduce cholesterol levels in the blood (32).Brussels sprouts are also very rich in vitamins C and K and are a good source of folate and vitamin B-6.Cauliflower Like broccoli, cauliflower provides a high amount of protein for the number of calories it delivers.Cauliflower has the following protein content ( 42 ): One cup (107 g) of cauliflower contains 2 g of protein.100 g of cauliflower contains 1.9 g of protein and 25 calories.


Vegetables High in Protein: 19 Veggies and How to Eat More

It’s important to include healthy sources of protein in your diet each day.But if you’re not a big meat eater, you have other options to make sure you get the recommended amount of protein that your body needs.You can enjoy each of them alone as a side dish, or in different recipes for a filling main course.Keep in mind that the protein content may change depending on how you prepare each vegetable.Edamame Total protein: 18.46 grams per cup (prepared from frozen) If you normally only eat edamame at your local sushi restaurant, it’s time to start enjoying it at home.They work well in burritos, as a salad topper, in soups and chilis, or just as a side.Try cooking dried pinto beans instead of using the canned type for even more health benefits.Enjoy snacking on roasted chickpeas or using them as a staple in curries, soups, or vegetable bowls.Try adding these nutritious legumes to stews and salads or making them into a tasty dip.Lima beans Total protein: 11.58 grams per cup (boiled) This little legume packs a nutritious punch with plenty of potassium, fiber, and iron.Quinoa cooks in just 15 minutes and is a great addition to salads, veggie burgers, pilaf, casseroles, and much more.Pistachios are not only delicious by the handful, but are versatile enough to enjoy in baked goods, on top of salads, and as a coating for fish. .

20 Delicious High Protein Foods to Eat

If you buy through links on this page, we may earn a small commission.Protein makes up the building blocks of organs, muscles, skin, and hormones.Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength ( 1 , 2 ).A diet that is high in protein may also help lower blood pressure, fight diabetes, and more ( 3 ).They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.It can taste delicious in a wide range of dishes.One roasted chicken breast without skin contains 53 grams and only 284 calories ( 6 ).They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.When buying Greek yogurt, opt for one without added sugar.Full fat Greek yogurt is also high in protein but contains more calories.Similar options Regular full fat yogurt (24% of calories) and kefir (40%).For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms.One cup of whole milk contains 8 grams of protein and 149 calories ( 10 ).One cup of soy milk contains 6.3 grams of protein and 105 calories ( 11 ).Lean beef Lean beef is high in protein, as well as highly bioavailable iron, vitamin B12, and large amounts of other vital nutrients.One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories ( 13 ).Beef is suitable for people on a low carb diet.You can eat it hot in a range of baked dishes or cold in salads.It’s low in fat and calories but a rich source of protein.Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.If you’d like to try whey protein supplements, a large variety is available online.They are high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients.Lentils are among the world’s best sources of plant-based protein, and they’re an excellent choice for vegetarians and vegans.Other high protein legumes Soybeans (33% of calories), kidney beans (24%), and chickpeas (19%).It’s made of organic and sprouted whole grains and legumes, including millet, barley, spelt, wheat, soybeans and lentils.They’re incredibly high in many nutrients, including iron, magnesium, and zinc.It’s low in calories but high in various nutrients, including selenium and vitamin B12. .

20 Vegetables With The Most Protein

After sneaking in a much-needed post-holiday workout, my friend Sarah and I hit up a restaurant in town for lunch.Smart choice: A solid serving of protein after a sweat sesh is crucial for building lean muscle mass and blasting away belly fat.They're not only more affordable sources of the nutrient than fish and beef, but they can be healthier, too: People who consume higher amounts of vegetable protein are significantly less susceptible to developing type 2 diabetes, according to a study published in the British Journal of Nutrition.So whether you're a vegetarian or an omnivore just looking to pack on the protein without having to scarf down another baked chicken breast, bookmark this handy guide to always have your go-to plant-based sources on hand.Yes, we included some botanically classified fruits like eggplant and pepper, but we put them on the list because people typically eat them like veggies.All protein content information was collected from the USDA's National Nutrient Database for Standard Reference.While eating eggplant won't be listed as one of the best weight loss tips from the world's fittest men as it's fairly low in the protein department, it's still a great addition to your diet.The purple plant is packed with powerful antioxidants called anthocyanins that provide neuroprotective benefits like bolstering short-term memory.That being said, munching on these veggies either raw or steamed will still serve up a healthy dose of inflammation-fighting vitamin A.Although bell pepper won't directly increase your lean muscle mass, the vitamin-C-rich veggie will still help you turn off the stress hormone that's causing you to put on belly fat.Saute it up in some olive oil for a side dish, or throw diced zucchini into one of these soup recipes.If you can get past the bitter taste, broccoli rabe is a great addition to your diet.If not for its protein content, do it for the calcium: A cup of the steamed high-protein vegetable has a whopping 301 milligrams of bone-protecting calcium—that's 30 percent of your recommended daily intake!Calcium doesn't just help protect your bones, it also plays a role in maintaining proper muscle function and boosting endurance.As an added bonus, chomping on steamed broccoli just a few times a week is clinically proven to lower rates of breast, lung, and skin cancers—that's why it's one of the best foods for women!Mushrooms are a favorite of vegetarians thanks to their unctuous umami flavor that's also found in meat and cheese (and what makes each taste so good!).Add Brussels sprouts to your diet to supplement your protein intake as well as help decrease bad cholesterol levels due to their high fiber content.Add this tuber as a side dish to your typical chicken breast meal to up your protein content even more and you'll also reap the benefits of their carotenoids: disease-fighting compounds that give you glowing skin.Sweet yellow corn is full of lutein and zeaxanthin—two phytochemicals that work in tandem to promote healthy vision.Besides the protein, we also love that asparagus is jam-packed with inulin (a type of prebiotic fiber that promotes the growth of healthy bacteria in your gut) and potassium, which can help you look slimmer by keeping bloating at bay.With five grams of protein per cup, this roasted squash makes a great, filling addition to your favorite veggie-filled soup recipe or tossed with pine nuts, arugula, and bow tie pasta.Collard greens are also a great source of folate (serving up 75 percent of your recommended daily intake).The B vitamin helps with the production of serotonin, a neurotransmitter that keeps us happy, as well as aids with focus, energy, and alertness—not to mention, increases sexual stamina.Still "clothed" in its skin, the tuber provides almost 8 grams of protein and plenty of slow-digesting carbs to help your muscles rebuild and recover after an intense workout.Although, yes, technically peas are part of the legume family, many people eat them as they would other high-protein vegetables: steamed with carrots, thrown into a veggie fried rice, or added to a chicken pot pie.Adding non-starchy veggies like peas to your diet can help you lose inches of belly fat. .

High-Protein Vegetable List

They are packed with vitamins and nutrients your body needs to function at its best.Peas are a super versatile vegetable that is surprisingly packed with protein.Along with being the second highest protein vegetable on this list, spinach has a lot going for it.Like many other vegetables on this list, artichokes are packed with protein, fiber and many other nutrients.Contrary to what some may think, sweet corn is a healthy food with impressive nutrition.Similar to green peas, it is a good source of fiber (12% of the RDA per cup) which helps keep you full and satisfied, especially when paired with protein.Keep some in your freezer to throw together some of our favorite easy corn recipes.Plus, you can enjoy the benefits in the form of Garlic-Parmesan Asparagus—need we say more?Brussels sprouts pair fiber and protein with several vitamins and nutrients to keep you feeling full and nourished.Along with protein, mushrooms are packed with B vitamins and for those mushrooms grown under UV light, vitamin D, which is a nutrient that many people are not getting enough of.To savor this nutritious high-protein veg, try one of our yummy kale salad recipes. .

10 High Protein Fruits to Add to Your Diet

When you think of protein, you probably think meat, seafood, legumes, tofu, yogurt, cheese, nuts and eggs—the usual suspects.The real benefits to eating a fruit-rich diet are the other vitamins and nutrients the food group can provide, plus healthy carbs and fiber. .

52 Iron-Rich Foods to Add to Your Diet – Cleveland Clinic

Are you getting enough iron daily?Advertising Policy Cleveland Clinic is a non-profit academic medical center.To get a better idea of how you can work more iron into your diet, here is a handy list of iron-rich foods.Dried or canned peas and beans (kidney, garbanzo, cannellini, soybeans, etc.Iron-rich bread and cereal.Enriched white bread.Wheat products.Other foods that are high in iron.Why you need iron in your diet.According to Zumpano, the daily recommended amount of iron for adults ages 19-50 is:.Women who are 51 and older should aim for 8 milligrams of iron daily.There are two main types of iron — heme and non-heme iron.Zumpano explains.“Heme is better absorbed by the body and is commonly found in liver, meat, poultry and seafood.”.Non-heme iron.“Non-heme iron is commonly found in legumes (beans), nuts, seeds, and certain vegetables like spinach and potatoes.”.You can also get iron through fortified sources such as tofu, grains, bread and cereal.Is it better to get iron from food or a supplement?If you don’t eat meat or animal products, Zumpano suggests that you eat more leafy greens, legumes (beans), whole grains, mushrooms and tofu, along with vitamin C-rich foods like citrus fruits, strawberries, tomatoes and red peppers.Eating a source of iron with a source of vitamin C will help your body absorb iron even better.Limit the amount of calcium that you consume with foods that are rich in iron as calcium can block iron absorption.Iron recommendations for plant-based diets.You can incorporate foods that are rich in iron into breakfast, lunch, dinner and snacks.Breakfast Fried Rice with Scrambled Eggs.This recipe calls for quite a few sources of iron — cashews, eggs, sesame seeds and peas.Throw some meats, dried fruits, veggies, cheese, nuts and more on a charcuterie board and dig in!Toasted Quinoa and Almond Date Balls.It’s also made with fruits, seeds, nuts and grains that are wonderful sources of iron. .

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