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
All plant measurements below are based on 1 cup of raw vegetables.
- Lentils 1 cup (192 grams) = 49.5 grams of Protein
- Peanuts 1 cup (146 grams) = 37.7 grams of Protein
- Soy Beans 1 cup (256 grams) = 33.2 grams of Protein
- Tempeh 1 cup (166 grams) = 30.8 grams of Protein
- Edamame 1 cup (155 grams) = 16.9 grams of Protein
- Split peas 1 cup (196 grams) = 16.3 grams of Protein
- Chickpeas 1 cup (164 grams) = 14.4 grams of Protein
- Green Peas 1 cup (145 grams) = 7.9 grams of Protein
- Yellow Corn 1 cup (154 grams) = 5.0 grams of Protein
- White Corn 1 cup (154 grams) = 5.0 grams of Protein
- Avocado 1 cup (230 grams) = 4.5 grams of Protein
- artichoke 1 cup (128 grams) = 4.2 grams of Protein
- Russet Potato 1 cup (170 grams) = 3.6 grams of Protein
- Brussels Sprouts 1 cup (88 grams) = 3.0 grams of Protein
- Sugar Snap Peas 1 cup (98 grams) = 2.7 grams of Protein
- Broccoli 1 cup (91 grams) = 2.6 grams of Protein
- Hubbard Squash 1 cup (116 grams) = 2.3 grams of Protein
- Kale 1 cup (67 grams) = 2.2 grams of Protein
- White Mushrooms 1 cup (70 grams) = 2.2 grams of Protein
- Portabella Mushrooms 1 cup (86 grams) = 2.2 grams of Protein
- Sweet Potato 1 cup (133 grams) = 2.1 grams of Protein
- Cauliflower 1 cup (100 grams) = 2.0 grams of Protein
- Zucchini 1 cup (124 grams) = 1.5 grams of Protein
- Mustard Greens 1 cup (56 grams) = 1.5 grams of Protein
- Alfalfa Sprouts 1 cup (33 grams) = 1.3 grams of Protein
- Broccoli Rabe 1 cup (40 grams) = 1.3 grams of Protein
- Carrots 1 cup (128 grams) = 1.2 grams of Protein
- Bok Choy 1 cup (70 grams) = 1.1 grams of Protein
- Collard Greens 1 cup (36 grams) = 1.1 grams of Protein
- Red Bell Pepper 1 cup (100 grams) = 1 grams of Protein
- Spinach 1 cup (30 grams) = 0.9 grams of Protein
- Watercress 1 cup (34 grams) = 0.8 grams of Protein
- Eggplant 1 cup (99 grams) = 0.8 grams of Protein
- Beet Greens 1 cup (38 grams) = 0.8 grams of Protein
- 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!
Which plant has which Amino Acid?
The 9 Essential Amino acids and which plant has them are…
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)
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.
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)
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!
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.