Losing weight: the list of the vegetables richest in protein

Vegetables like spinach, collard greens, corn, asparagus, peas, and potatoes are a wonderful source of plant-based protein.

Photo: Photo by Rebeca G. Sendroiu on Unsplash / Unsplash

For decades it was believed that foods of animal origin are the best source of protein, and of course they are par excellence. However, in recent years with the popular trend of plant-based diets extraordinary plant-based protein options have been brought to the table as is the case with soy products such as tofu and the wide range of legumes such as beans, chickpeas and lentils. For those who did not know: vegetables have a big impact too A surprising fact? Some variants can have up to 8 grams of protein per cup and also have the added benefit of providing valuable antioxidants, vitamins, minerals and of course fiber. Based on this, we have compiled the list of vegetables with the highest protein content, according to the USDA National Nutrient Database.

It is well known that proteins play an essential role in the proper functioning of the body. They are responsible for repairing and renewing the body’s tissues, so they are ideal for muscle recovery, as well as to show off enviable skin and hair. In particular, they play an important role in weight loss, since they provide satiety in the diet. According to a study published in the British Nutrition Journal, plant-based proteins are not only more affordable sources of nutrients than fish and beef, but they can also be healthier: people who consume higher amounts of plant protein are significantly less susceptible to developing type 2 diabetes. What’s more, the study found that replacing about 5 grams of animal protein with plant protein per day would reduce the risk of diabetes by an impressive 18%.

1. Green peas

Protein, per 1 cup (frozen then cooked): 8.24 grams

It is true that peas are technically part of the legume family, yet many people in the United States eat them as they would other high-protein vegetables: steamed with carrots, in a fried rice with vegetables or in a cake of chicken. They are the perfect warm and nutritious garnish to accompany all kinds of main dishes. Plus, these tiny green beans not only have the power to tone muscles with over 8 grams of protein, their list of benefits adds 7 grams of satiating fiber and all for just 125 calories. They are also a great addition to losing weight and a few inches of belly fat, as they are a great non-starchy vegetable option.

Green peas
Peas./Photo: Pixabay

2. Reddish potatoes (Russet)

Protein, per large potato with skin (baked): 7.86 grams

It is time to break the myth about potatoes and start seeing them as a great nutritional ally, which in addition to being delicious are incredibly versatile. In just one piece of potato with skin, we will be obtaining 8 grams of protein and lots of slow-digesting carbohydrates that help muscles rebuild and recover after intense training. They are also a great source of fiber, they provide a lot of energy and best of all, they are perfect for creating all kinds of delicious recipes. They combine with all kinds of ingredients and vegetables!

Russet potatoes./Photo: Pixabay

3. Cabbage

Protein, per 1 cup: 5.15 grams

Cabbage leaves are a true nutritional ally, they are full of vitamins, minerals and antioxidants that benefit health. They are a southern US staple, often served with barbecue. They are characterized by being an extraordinary source of folic acid, provide up to 75% of the recommended daily intake. In addition, it is well known that vitamin B helps with the production of serotonin, a neurotransmitter that keeps us happy, as well as helps with focus, energy, and alertness, not to mention increasing sexual stamina. Bet on integrating it in soups, salads and stir-fries, you will get a lot of protein and other essential nutrients.

Collard greens salad
Cabbage leaf salad. / Photo: Unsplash

4. Hubbard squash

Protein, per 1 cup (cooked): 5.08 grams

Pumpkins not only herald the arrival of fall, with their wonderful shapes and colors, they are a nutritional treasure! They are characterized by their high protein content, provide a lot of satiety and improve physical performance. Plus, they are packed with antioxidants. One cup provides 5 grams of protein and best of all, they are extremely versatileThey go great in soups, creams, sauces, smoothies, cakes, stir fries and salads. They are a great ally to lose weight naturally and without starving.

Pumpkins. / Photo: Pixabay

5. Spinach

Protein, per 1 cup (cooked): 5.35 grams
Protein, per 1 cup (raw): 0.86 grams

Spinach is the quintessential green leafy vegetable, although it is popular for its high iron content and low calorie content. The good news is that they are also very rich in protein, especially when eaten cooked. They are a very generous, humble and easy to integrate food into the daily diet, bet on adding them in soups, creams, juices, smoothies, fillings and stir-fries.

green spinach soup
Spinach soup./Photo: Shutterstock

6. Asparagus

Protein, per 1 cup (cooked): 4.32 grams

Asparagus are a true delight, they shine for their antioxidant content, they contain a lot of water, and few calories (one cup provides 32 calories) and that is why they are popularly known for their benefits to lose weight and purify the body. In addition to protein, we also love that the asparagus are loaded with inulin (a type of prebiotic fiber that promotes the growth of healthy bacteria in the gut) and potassium, which can help you lose weight and fight bloating.

Asparagus. / Photo: Pixabay

7. Corn

Protein, per 1 cup: 4.21 grams

Corn is one of the favorite vegetables of Americans, is part of many local dishes and is the quintessential side of delicious barbecues. The good news is that This sweet vegetable has a lot of protein and the same amount of fiber. The only problem is that it has more calories than other vegetable protein sources, a cup provides 134 calories. The good news is that it provides powerful antioxidants, which fight free radicals. In particular sweet yellow corn is packed with lutein and zeaxanthin, two phytochemicals that work together to promote healthy vision.

Corn. / Photo: Shutterstock

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