5 High Protein Veggies

Proteins are the basic building blocks of great matter, responsible for the growth and development of muscles, bones, ligaments and tissues. They contain essential and non-essential amino acids that give the body energy, control many metabolic functions in the body and are essential components of all living cells.

Proteins also help in fighting against infections, because they strengthen the immune system and are necessary for the maintenance of body functions such as digestion, metabolism and circulation. Our bodies need these macronutrients for the production of enzymes, hormones, and other body chemical compounds. There are many foods that are known as an excellent source of protein and contain a high level of nutrition. We all use these foods but for most of them, we are not aware of the level of proteins they contain. Here are some of them.


Spinach contains few calories and a lot of useful ingredients. The benefits of spinach are great and every diet should contain this vegetable. It is one of the greatest sources of beta-carotene, which the body converts to vitamin A. Spinach contains significant amounts of calcium, but it is at least utilizing. In large quantities, it contains antioxidants from the carotene family, which are concentrated in the part of the retina that protects against degeneration, as well as from the harmful effects of the Sun’s rays. A half cup of spinach contains three grams of proteins.

Black beans

The health benefits of black beans include the prevention of cardiovascular diseases and reduce the risk of cancer. The consumption of this vegetable can help in regulating blood sugar, then for different functions of the nervous system and even prevent impotence of men. They contain several essential vitamins and minerals that are known as beneficial to human health, but they are most prized because of their high content of proteins and fibers. One cup of black beans contains 15 grams of proteins, which means that it will reduce your appetite and you will feel satiety for a long time.


Peas are considered the most nutritious vegetable. Ripe grains of pea are particularly rich in proteins and minerals, and therefore in our menu, this vegetable should take an important place. Seeds of plants from this group can contain more than 50% of proteins. These are a very important type of vegetable that is characterised by a rich content of sugar and vitamins as well. In the green seeds, easily digestible proteins, starch, sugar, vitamin A, B and C are present, as well as the following minerals: iron, potassium, sodium, calcium and magnesium. The ripening in the grains of peas increases the number of proteins and certain vitamins and reduces the amount of sugar. One cup contains about 7.9 grams of proteins, which is almost identical to a cup of milk.


According to the nutritional value, broccoli has a high content of carbohydrates, proteins, fats, vitamins and minerals than cauliflower. This is supported by the fact that cooked broccoli has more vitamin C than an orange, and the amount of calcium in broccoli is higher than the amount of calcium in a glass of milk. Only one piece of this vegetable contains more fibers than a slice of dark bread. Broccoli is also one of the best sources of vitamin A that exists in nature, which is why it has anticancer features, as well as other valuable ingredients. Since it contains a variety of biologically active ingredients and antioxidants, it helps in the prevention of cataracts, heart diseases and reduces the risk of developing cancer. One hundred grams of broccoli contains 2.8 grams of protein. There are many recipes with this vegetable online, so do not hesitate to look up for a perfectly healthy meal.

Baked potato

Potato is low in calories and contains 22 minerals. Of all of them, the most common is potassium, usually important for proper muscle contraction and heart function. It also reduces the acidity and promotes the excretion of water from the body. Iron and magnesium are two other important minerals, whose lack is sometimes responsible for a certain sense of fatigue. In addition, the presence of calcium, phosphorus, copper, manganese, zinc and molybdenum cannot be ignored. When it comes to vitamins, it has the vitamins C and B, which are supplying energy to the body. Proteins, starch and vitamin C are close to the crust of potatoes and therefore it is recommended that potato should be prepared baked.

As you can see, there are plenty of vegetables rich with proteins, so you don’t have to worry about your nutrition if it is based on veggies solely. Your health can remain in a perfect condition, without any additional elements. Have a nice meal!

photoMonica Nichols is a 32-year-old fashion designer and freelance writer from Omaha, Nebraska. She’s been writing for www.diet.st since 2014, and in her free time, she likes making pottery and playing with her pet cat


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