High-Protein Vegetable Foods

Many vegetables contain significant amounts of protein.

The U.S. Department of Agriculture recommends 0.8 g of protein per kilogram of body weight for adults. All vegetables contain protein, making this recommendation possible to attain with a vegetarian diet. Although it was once believed that vegetarians needed to eat a particular combination of foods to create "complete" proteins, scientists now believe differently. Most agree that the protein in plant foods is already complete and do not need to be paired with other foods to make complete proteins.

Legumes

People all over the world rely on beans and legumes for protein. Jupiterimages/Photos.com/Getty Images

Legumes are full of protein. Per cup, dry roasted soybeans have more protein than any other legume, with 68 g. Boiled soybeans and tofu also have a high percentage of protein. Hummus, a dip made from chickpeas, is another good source of protein. Roasted peanuts are high in protein, too. They boast 35 g per cup. Other beans that contain large amounts of protein are lentils, lupins, white beans, adzuki beans, split peas, pintos, kidneys, black beans, navy beans and chickpeas.

Leaf Vegetables

Dark green leaf vegetables are a good source of vitamins, minerals and fiber as well as protein. Jupiterimages/Polka Dot/Getty Images

Leaf vegetables are plant leaves that can be cooked and eaten. Many are high in protein. Bok choy contains the highest amount of protein of all the leaf vegetables. Also containing significant amounts of protein are Romaine lettuce, endive and escarole. Kale, dandelion greens and spinach are other leaf vegetables heavy in protein. The protein content remains high even when these greens are cooked. Often thought of as bereft of nutrients, a medium-sized head of iceberg lettuce contains more than 4 g of protein.

Root Vegetables

In addition to protein, root vegetables contain antioxidants. Jupiterimages/Photos.com/Getty Images

Root vegetables also contain significant protein whether they are raw, cooked or canned. For example, one average-sized baked potato, including the flesh and skin, contains 5 g of protein. A cup of canned sweet potatoes has around 4 g of protein. Other high-yielding root vegetables are cooked parsnips, cooked carrots and canned beets. Tubers such as fingerlings are also high in protein.

Other Vegetables

People who eat diets rich in vegetable protein have a lower risk of developing atherosclerosis and coronary heart disease. Jupiterimages/Comstock/Getty Images

Canned peas have more than 7 g of protein per cup. Corn ranks next with 5 g per cup. Also high in protein are broccoli and asparagus. Okra and mushrooms contain significant amounts of protein. Cooked butternut squash and canned pumpkin are high in protein, too. A cup of cooked snap beans or cooked cauliflower are other good sources of protein, with more than 2 g each.

References

• Raw Food Health: Vegetable Protein Is All You Need
• Vegetarian Guide; Protein Myths Debunked: Setting the Record Straight; Michael Bluejay; 2011
• Raw Food Health; High Protein Vegetable Foods; Ashley Ward
• Dietaryfiberfood.com: RDA: Protein Requirement for Humans
• MyPyramid.gov: Vegetarian Diets
• Purdue University; Root Vegetables: New Uses for Old Crops; Wanda W. Collins; 1997

Resources

• "Vegetarian Times"
• HealthAliciousNess.com: Beans and Legumes With the Most Protein