Vegetables High With Protein – Vegans Know Best

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In this post I will be highlighting which vegetables are high in protein and also the importance of Amino Acids within protein.  Hope you enjoy!

This is the question that all aspiring Vegans and some Vegetarians want to know.  What are the vegetables high with protein.  We vegans have to get our protein from somewhere, right?  A lot of people want to say that vegans can not get all of the required proteins that you can in a diet consisting primarily of meat.  I am here to prove that theory wrong and to educate everyone that you can indeed receive all of the proteins in a plant based diet as you can a meat diet.

 

The List of Vegetables That are High in Protein

Here is a list of vegetables high with protein.  However, I encourage you to read the information below this list to understand more about proteins and the human body.  The daily value for protein intake and vegetable protein facts can be found by clicking HERE and HERE.

Daily value for an adult male is 56-91 grams per day

Daily value for an adult female is 46-75 grams per day

Lentils-and-Chickpeas

All plant measurements below are based on 1 cup of raw vegetables.

  1. Lentils 1 cup (192 grams) = 49.5 grams of Protein
  2. Peanuts 1 cup (146 grams) = 37.7 grams of Protein
  3. Soy Beans 1 cup (256 grams) = 33.2 grams of Protein
  4.  Tempeh 1 cup (166 grams) = 30.8 grams of Protein
  5. Edamame 1 cup (155 grams) = 16.9 grams of Protein
  6. Split peas 1 cup (196 grams) = 16.3 grams of Protein
  7. Chickpeas 1 cup (164 grams) = 14.4 grams of Protein
  8. Green Peas  1 cup (145 grams) = 7.9 grams of Protein
  9. Yellow Corn 1 cup (154 grams) = 5.0 grams of Protein
  10. White Corn 1 cup (154 grams) = 5.0 grams of Protein
  11. Avocado 1 cup (230 grams) = 4.5 grams of Protein
  12. artichoke 1 cup (128 grams) = 4.2 grams of Protein
  13. Russet Potato 1 cup (170 grams) = 3.6 grams of Protein
  14. Brussels Sprouts 1 cup (88 grams) =  3.0 grams of Protein
  15. Sugar Snap Peas 1 cup (98 grams) = 2.7 grams of Protein
  16. Broccoli 1 cup (91 grams) = 2.6 grams of Protein
  17. Hubbard Squash 1 cup (116 grams) = 2.3 grams of Protein
  18. Kale 1 cup (67 grams) = 2.2 grams of Protein
  19. White Mushrooms 1 cup (70 grams) = 2.2 grams of Protein
  20. Portabella Mushrooms 1 cup (86 grams) = 2.2 grams of Protein
  21. Sweet Potato 1 cup (133 grams) = 2.1 grams of Protein
  22. Cauliflower 1 cup (100 grams) =  2.0 grams of Protein
  23. Zucchini 1 cup (124 grams) = 1.5 grams of Protein
  24. Mustard Greens  1 cup (56 grams) = 1.5 grams of Protein
  25. Alfalfa Sprouts  1 cup (33 grams) =  1.3 grams of Protein
  26. Broccoli Rabe 1 cup (40 grams) = 1.3 grams of Protein
  27. Carrots  1 cup (128 grams) =  1.2 grams of Protein
  28. Bok Choy 1 cup (70 grams) =  1.1 grams of Protein
  29. Collard Greens  1 cup (36 grams) =  1.1 grams of Protein
  30. Red Bell Pepper 1 cup (100 grams) = 1 grams of Protein
  31. Spinach 1 cup (30 grams) = 0.9 grams of Protein
  32. Watercress  1 cup (34 grams) = 0.8 grams of Protein
  33. Eggplant  1 cup (99 grams) =  0.8 grams of Protein
  34. Beet Greens 1 cup (38 grams) = 0.8 grams of Protein
  35. Asparagus 1 cup (16 grams) =  0.4 grams of Protein

Are Vegans Deficient in Protein?

The Answer is no.  This is the biggest myth and misconception regarding the vegan diet.  You can receive all the required Amino Acids that are in protein from plants, as you can in meat.  In fact, there are plants considered to be complete with protein because they have all 9 essential amino acids.  It is time that we debunk this myth and for everyone to stop using this as an excuse to keep eating meat and dairy.

Some plants with all 9 essential amino acids are quinoa, buckwheat, hemp seeds, chia seeds and spirulina.

What Proteins do Humans need?

The quality of protein is determined by its amino acid composition.  There are 20 amino acids but 9 of them are essential amino acids that our bodies need.  They are essential because those 9 amino acids can not be created within the body and we must receive them via food.  They are called Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine.

Amino acids are organic compounds composed of nitrogen, carbon, hydrogen and oxygen.

Amino acids are left in the body once proteins have been broken down.  Amino acids then help our bodies break down food, repair body tissue, help us grow, build more protein, create hormones and neurotransmitters, build & repair muscle, and regulate our immune system. And that’s just to name a few!

Amino-Acid-Isoleucine

Which plant has which Amino Acid? 

The 9 Essential Amino acids and which plant has them are…

Histidine – (Helps with body growth, repairing tissue, making blood cells, protecting nerves, treats Eczema , rheumatoid arthritis, allergic diseases, ulcers and anemia)

Plants with Histidine are Tofu, Navy Beans, Hemp seeds, Sunflower seeds, Chia seeds, Almonds, Pistachios, Whole Wheat Pasta, Quinoa, Brown rice, Buckwheat, Bamboo shoots, Cauliflower, Mushrooms and Cantaloupe.

Isoleucine – (Helps produce Hormones, helps muscles recover after exercise, heals wounds,  stimulates the immune system, regulates blood sugar, regulates energy levels and  it resides in our muscle tissues)

Plants with Isoleucine are Amaranth, Sunflower Seeds, Soy Milk, Lupins, Spinach, Peanut Butter, Beans, Chickpeas, Wheat, Barley, Oats, Seaweeds.

Leucine – ( Helps with energy during exercise, builds muscle mass and has been linked to burning fat)

Plants with Leucine are Oats, Edamame,  Soy Beans, Lentils, Navy Beans, Pinto Beans, Peanuts, Mung Beans, Chickpeas, Pistachios, Corn, Spinach and Peas.

Lysine – (Helps with cold sores and herpes, grows body tissue, heals body tissue, supports the immune system.  Other growing findings are that Lysine helps with hair growth, relieving anxiety and treating Diabetes)

Plants with Lysine are Lentils, Adzuki Beans, Potatoes, Peppers, Leeks, Beets, Avocado, Dried Apricots, Pears, Soy, Kidney Beans, Chickpeas, Macadamia, Pumpkin Seeds and Cashews.

Methionine – (Helps with modifying DNA, maintaining proper cell function, makes new proteins,  produces many helpful molecules that regulate our body, Methionine is one of 2 amino acids that contains sulfur)

Plants with Methionine are Brazil Nuts, Seaweed, Sunflower Seeds, Oats, Sesame Seeds, Hemp Seeds, Soy Beans, Pumpkin Seeds, Rye Grain, Spinach and Cranberry Beans.

Beans-Peppers-and-tomatos

Phenylalanine – (Helps with depression, skin disorders, body pain, fights stress, curbs alcohol addiction and helps with joint discomfort)

Plants with Phenylalanine are Squash Seeds, Koyadofu, Soy Flour, Soy Chips,  Watermelon Seeds, Peanuts, Almonds, White Beans, Adzuki Beans, Black Beans, Oats, Swiss Chard, Spinach and Peas.

Threonine – (Helps with the nervous system, multiple sclerosisALS “Lou Gehrig’s disease”, muscle spasms and intestinal functions)

Plants with Threonine are Tempeh, Cranberry Beans, Yellow Beans, Kidney Beans, Watermelon seeds, Sunflower seeds, Hazelnuts, Walnuts, pine nuts, Quinoa, Asparagus, Bananas, Brussels Sprouts.

Tryptophan – (Helps with the quality of sleep, manages pain tolerance and fights anxiety & depression)

Plants with Tryptophan are Butternut Squash Seeds, Sea Vegetables (Spirulina), Pepitas, Wheat Germ, Soy, Cucumber, Wheat, Walnuts, Potatoes, Cauliflower, Mushrooms, Chia Seeds and Nuts. 

Valine – (Helps with the central nervous system, removes toxins from the body, regulates blood sugar levels, improves muscle health, supresses appetite, promotes body growth and repairs tissue)

Plants with Valine are Soy beans, Beans, Lentils, Chickpeas, Seeds (Pumpkin, Sunflower, Flax, Sesame, Chia, Watermelon), Pistachios, Almonds, White Mushrooms, Oyster Mushrooms, Shiitake Mushrooms, Wild rice, Teff, Quinoa and Buckwheat.

Best Way to consume Vegetables for Protein

Recipes will be on the way soon!  Marilyn and I will be posting a lot of different recipes and videos on how to properly eat a vegan diet.  We look forward to help all of you enjoy delicious vegan food.  Stay Tuned!

Sunflower-Field

Try a Vegan Diet Today!

Not having enough protein in a plant based diet is not an excuse anymore to keep eating meat.  An increasingly large amount of studies are showing that a plant based diet is a healthier lifestyle to live.  Let us help you make it an easy transition.  Leave a comment below if you have any thoughts or questions.

Thanks Everyone!!!

 

 

 

Eric

Hello I'm Eric and I am striving to educate people about plant based diets. I enjoy bowling, gardening and nature in my free time. Marilyn and I hope you find our site helpful in learning about a proper Vegan diet.

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20 Responses

  1. Your post was interesting, I’m kind of vegan in the sense that I don’t drink milk because it hurts me. But I do eat eggs for protein, your post has made me realize that protein can easily be founded somewhere else. 

    Also, your data about amino acids made me realize that I should get more Phenylalanine. I have some problem with stress, which sometimes makes it difficult for me to sleep. Do you think that Phenylalanine could be the best option to sleep better too?

    Anyways, thank you for your post. It inspired me to try a vegan diet. 

    • Thank you Gabriel.  The best amino acid for sleeping better is Tryptophan. And Yes! Do not be afraid to go vegan.  We will be putting out recipes shortly in the near future to help everyone be able to make quick and easy vegan meals.

  2. Protein is very important for a proper diet especially if you are exercising on a regular basis. Protein is very important for overall health. Some of my favorites are at the top of your list. I love peanuts, soy beans, and yellow corn. Broccoli, portabella mushrooms, and zucchini are some of my favorites as well. 

  3. Hi, Eric, you’re right about the myths surrounding vegans lacking protein intake. I think many believe this because we’re conditioned from a young age to believe that the highest forms and best sources of proteins come from animals. However, this isn’t exactly true. Anyone, under any type of nutritional regimen can get adequate protein and even more so when we know what to do. For vegans, it’s all about finding the best plant-based sources. 

  4. How informative? I always wondered how people who are vegan got enough protein. This was super interesting to me. I also thought the science behind what proteins people need was really cool to know. How does one come about all this information? Do you have any tips on the best way start being a vegan?

    • Hello Marlo, Thank you for the kind words.  I have done a lot of research for the post using scholarly articles and other posts written by people who have PHD’s in this subject.  It has been a joy finding out all of the facts.  Most times you only hear this kind of news by ear but their is no validity to those words.  This post will help to debunk a lot of the myths regarding plants and protein. Our other post, Vegan Diet Plan” can help you with starting your own diet menu.  We will also be posting recipes that will be quick and easy for you to make. 

  5. I have been wondering myself lately which plants were high in Protein so I could reduce my meat intake.  There are more than I previously thought.  I love many of the vegetables you list already so I think it will be a matter of just consuming more of them.  That course of action should not prove to be difficult.

    • Yes Miss Tidbury, Let us know if there is anything else we can help you on regarding your journey to plant protein.

  6. Hi Eric, thank you again for a great post on debunking the myth of vegan diets and protein (or lack thereof). Truthfully I am one of those who believed that vegan diets may be lacking in protein and alongside with that, calcium and some vitamins. Your article does seem to address the protein aspect. The questionI have is about the quantity of the said vegetables that you need to get the same amount of protein as if you were to get them from non-vegan sources? Would you have to take so much of the same item, say soy to get the necessary amount to stay healthy? Another thing that I’ve been taught from young is that we have to take care when cooking vegetables because its very easy to overcook them and lose the nutrients. I am looking forward to the recipes that’s coming on your site but what would you suggest is the best way to cook these vegetables to preserve as much of the nutrients as possible?

    • Ideally the vegetables with the most nutrients are microgreens.  I would not cook microgreens or any other vegetables if you want to get the most nutrition from them.  If I had to do any method of cooking on greens then I would do steaming.  Steaming, from my little research, seems to retain the most nutrients.  Hope that helps Steve.

  7. After reading your article I learned about protein-rich vegetables.Not only that, I also know the importance of amino acids in protein.I was surprised to know that in the diet made with only vegetables, we would get the amount of protein we get from the meat.I like this list of the amount of protein in vegetables.I’ll try to follow the list.I will ask everyone in my family to follow your list.I will share your post with my friends.Looking forward to your and also Marilyn recipe and video about the diet.

  8. Heloo Eric, thanks for this amazing article on vegetables high with proteins. Before now I use to believe that animals are the only reliable source of protein.But with this article I have been made to understand the high level of proteins that can be found in vegetables and also the variety of nutrients it contains. Vegetables are nice option for protein. Thanks once again.

    • No problem Sheddy.  It is not that difficult to get our daily value of protein.  We just have to know where to get it.  Thanks for the comment.

  9. Hi thanks for this educative review.i love vegetables and now I know there are vegetables with high protein.i read about isoleucine – which belps produce hormones, helps muscles recover after exercise, heals wounds,  stimulates the immune system, regulates blood sugar, regulates energy levels and  it resides in our muscle tissues and example of it are bean, peanut butter,avocado etc.

  10. Lentil soup is a regular on our menu. Glad to see it tops the list in protein. I love green vegetables the most. I wish more of them were higher up the list. We do eat artichoke and brussel sprouts from time to time, but those aren’t the most frequent. Asparagus, way down at #33 is one of our favorites. Do you know how split peas and chick peas stack up against these other vegetables? We eat split pea soup some, as well, but falafel (made from chicken peas) is a staple for my family.

    • Thank you for the question Randy.  I am surprised I didn’t add them on there.  Chickpeas have 14.4 grams of protein per 1 cup.  That is 1 cup raw uncooked chickpeas.  For split peas it is 16.3 grams per protein.  I am going to add those 2 to this page now.  Thanks for the comment. 

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