Top 9 Affordable Vegetables With High Protein. Don’t Miss!

When you think that you need to eat your daily share of protein, chicken, or meat automatically pop-up in your mind. But do you know that there are vegetables with high protein levels? 

Many won’t ever think that vegetables are a very important source of protein, but they actually are. A lot of vegetables have a high in protein that can satisfy your daily needs.

There are a lot of vegetables with high protein available for the whole year. You can eat them in different recipes or as a soup or as a side dish.

So some questions might pop-up in your mind like are vegetables a good source of protein? Or which vegetable contains more protein? Through this article, we will dive into this topic and definitely you will get some definite answers to these questions.

Why are vegetables with high protein important?

Protein is essential for everything in life to live and for humans as well. Your body needs it to build muscles, deliver oxygen to cells, and keep your immune system working. Males need at least 56 grams and females need 46 grams. Depending on one source of protein is not a good solution and you need to add healthy sources to your daily diet. Meat is not always a good source for many reasons:

  • It has extra fats.
  • Make you gain extra weight.
  • High blood pressure and cholesterol, and other health problems. 

Also, vegetarians are in need of protein but meat can’t be their source. Here comes the role of vegetables with high protein. 

List of Vegetables with High Protein

With all the benefits of vegetables, we have ranked the below vegetables according to their protein level. So if you are someone who is looking for healthier food, or following a plant-based diet, you are going to love this article.

1- Soybean Sprouts

Soybean Sprouts - Vegetables with High Protein
Vegetables with high protein

Those little things are amazingly nutritious and full of protein. You can add them to your salad, sandwich, pizza, soup, and your omelet’s plate.

Nutrition facts per cup 

  • Calories: 125
  • Protein: 13.1g
  • Fats: 7.1g
  • Cholesterol: 0
  • Sugar: 0
  • Carbohydrates: 9.4g
  • Fiber: 0.8g

2- Lima Beans

Lima beans - Vegetables with High Protein
Vegetables with high protein

Known as “butter beans” due to its buttery texture. They can be eaten fresh, dried, and canned. They have different colors like black, brown, white, or red but the most common are green or cream.

They have many health benefits like lower cholesterol levels and control blood sugar so they might be good sources of protein for diabetes. You can boil them with salted water and eat them directly or you can add them to your soup and salads.

Nutrition facts per cup

  • Calories: 200
  • Protein: 11.1g
  • Fats: 0.5g
  • Cholesterol: 0
  • Sugar: 2.7g
  • Carbohydrates: 38.4g
  • Fiber: 8.8g

3- Pea Sprouts

Pea sprouts - Vegetables with High Protein
Vegetables with high protein

It’s one of the top vegetables with high protein and they are called Tomyo in Japan. They can be picked off fresh and eaten directly. They are rich in vitamin C and K.

Nutrition facts per cup

  • Calories: 149
  • Protein: 10.6g
  • Fats: 0.8g
  • Cholesterol: 0
  • Sugar: 0
  • Carbohydrates: 32.5g 
  • Fiber: 0

4- Succotash

Succotash - Vegetables with High Protein
Vegetables with high protein

This name is the English name of “Narragansett” which is an Indian word “msickquatash”. It referred to a simmering pan with many ingredients that are added together like corn, squach, and bean.

There are many versions of this plate where you can add lobster, zucchini, peppers,  green tomato, cranberry beans, or black-eyed peas. See endless options for it.

Nutrition facts per cup

  • Calories: 221
  • Protein: 9.7g
  • Fats: 1.5g
  • Cholesterol: 0
  • Sugar: 0
  • Carbohydrates: 46.8g
  • Fiber: 8.6g

5- Lentil Sprouts

Lentil sprouts - Vegetables with High Protein
Vegetables with high protein

Lentil Sprouts are considered one of the richest vegetables with high protein levels. Not only protein but they are also rich in iron, copper, molybdenum, vitamin B1, manganese, and potassium.

It’s very recommended for diabetes to eat lentil sprouts as it improves the level of  HDL (good) cholesterol and decreases the level of LDL (bad) cholesterol.

Nutrition facts per cup

  • Calories: 101
  • Protein: 8.8g
  • Fats: .5g
  • Cholesterol: 0
  • Sugar: 0
  • Carbohydrates: 21.3g
  • Fiber: 0

6- Green Peas

Green peas - vegetables with high protein
Vegetables with high protein

Green peas or garden peas, they are small round come from pods produced by the Pisum sativum plant. They are eaten fresh, frozen, or canned. There are different types of peas like yellow. black-eyed peas or purple peas but green peas are the most common ones.

It’s very healthy to include them in your eating plan as they are rich in nutrients and antioxidants, and can protect you from several diseases.

Nutrition facts per cup

  • Calories: 134
  • Protein: 8.6g
  • Fats: 04g
  • Cholesterol: 0
  • Sugar: 9.5g
  • Carbohydrates: 25g
  • Fiber: 8.8g

7- Kidney Bean Sprouts

Kidney bean sprouts - vegetables with high protein
Vegetables with high protein

Kidney beans are considered a very good source of vegetables with high protein. They are available round the year and can be added to variable dishes. They have different colors like white, black, red, or purple.

They are usually eaten well cooked and it’s not recommended  to eat them raw as they are toxic. They are rich in many minerals like folate, copper, vitamin K1, and potassium.

Nutrition facts per cup

  • Calories: 53
  • Protein: 7.7g
  • Fats: 0
  • Cholesterol: 0
  • Sugar: 0
  • Carbohydrates: 7.5g
  • Fiber: 0

8- Mushroom

Mushroom - vegetables with high protein
Vegetables with high protein

It’s known as a vegetable but it’s from the fungi family and they are a vegan-friendly source of protein. They have many nutrients like in meat products, like iron, vitamin B12, and vitamin D.

You can saute them with colored peppers and onion, add them to your white pasta, or enjoy it with your grilled burger. They also have several medical benefits like:

  • Fight viruses, bacteria, and other microbes.
  • Reduce cholesterol.
  • Lower blood sugar.
  • Protect your liver.
  • Improve eye health.

Nutrition facts per cup

  • Calories: 58
  • Protein: 7g
  • Fats: 1.2
  • Cholesterol: 0
  • Sugar: 0
  • Carbohydrates: 8.4g
  • Fiber: 4.6g

9- Spirulina

Spirulina - vegetables with high protein
Vegetables with high protein


It’s one of the most powerful natural supplements, spirulina is a blue-green alga that grows in fresh and salt and water. They are available as powder, tablets and capsules, tablets, and powder. They are also incorporated in smoothies and energy bars due to its high effectiveness.

In a study that was conducted in 2016, it’s found that regular consumption of spirulina for three months can improve your BMI and lower your blood pressure.

Nutrition facts per 100g

  • Calories: 26
  • Protein: 5.9g
  • Fats: .4g
  • Cholesterol: 0
  • Sugar: .3g
  • Carbohydrates: 2.4g
  • Fiber: .4g

What happens if you didn’t include vegetables with high protein to your plate as soon as possible?

It’s very important to understand the power of protein to your body, before deciding to add these vegetables with high protein to your plate, so you have the energy to be committed to that plate that is full of vegetables with high protein, and what can be the consequences of not adding it to your diet.

We’ve mentioned before that protein helps you build the muscles your body needs, deliver oxygen to cells, and keep your immune system working as good as possible. That is why you need to make sure that you added protein to your plate. But, what is more important now is to mention the consequences of not giving your body the protein it needs!

Studies revealed that if you didn’t give your body the required amount of protein it needs, it will not just get weak by time, but it will start showing some signs and symptoms, that you must not ignore them, and it will get worse by time if you insisted on not giving your body the protein it needs; whether by vegetables with high protein, or any other source of protein you choose.

6 Signs your body needs more protein:

  • Mood Swings
  • Hair, Nail, Skin problems
  • Weakness
  • Weight gaining
  • Edema/Swelling
  • Sickness

Mood Swings

Mood swings can be the result of many things. However, nutritional imbalances are one of the most common reasons for mood swings because it directly affects the system; whether by eating too many refined carbohydrates such as white bread, skipping meals, or not giving your body the right amount of protein it needs. All of these reasons lead to the same result; mood swings.

Mood swings - vegetables with high protein

Besides, in a recent study, researchers revealed that the brain needs protein to make more neurotransmitters that are very critical and necessary for the brain, and not eating enough protein that helps the brain make more of it, will affect how the brain works. Not to mention the feeling of depression and aggression that low levels of dopamine and serotonin cause when you don’t give your body the protein it needs.

Therefore, you need to listen to your body and stick to the right diet that gives your body what it needs for a balanced, and healthy life. But, if you are having a problem sticking to a diet, please check this article, where we go through all that you need to stick to a diet step by step because, at the end of the day, it is not just protein that your body needs.

Hair, Nail, Skin problems

No one wants damaged hair, nail, or skin. right? It is something that annoys us and makes us uncomfortable. Therefore, you need to pay attention to why it happens in the first place. And one of the main reasons for hair, nail, and skin problems is wrong diets, especially those where you don’t eat enough protein in.

Hair, nail, and skin need elastin, collagen, and keratin to appear healthier. So, by time, when you stop giving your body the protein it needs to develop more, your body gets weaker and more tired to process what your hair, nail, and skin needs to get stronger. This means that, by time, you will get weaker nails, thinner hair, and more damaged skin.

hair,  nail, skin - vegetables with high protein

Therefore, to avoid that from happening, you need to consume enough protein for your body from any source of proteins you choose; whether it is vegetables with high protein or any other source you prefer. Also, if you are on any diet even a plant-based diet or a vegan diet you will have numerous options of proteins for your body. Find out more about the plant-based diet and the vegan diet from here.

Weakness

Researches show that not getting enough protein makes your body weaker and, by time, every little activity you are going to do will make you tired. Not just that, but the chances of losing muscle mass, and the risk of bone fractures will be higher by time.

weakness - vegetables with high protein

Therefore, you need to follow the right diet that gives you the right balance, even if it is a strict diet like the one that will help you lose 2 pounds a week, but it will still give you the amount of protein your body needs by consuming vegetables with high protein, and other sources that you will enjoy, too.

But, most importantly, the right diet will help you get your strength back, and live a better and healthier life as well.

Weight gaining

Can the wrong diet and not eating enough protein makes you gain more weight? Yes. Some people believe that cutting off protein can help them lose weight faster but, the exact opposite happens.

weight gaining - vegetables with high protein

A study found that when the protein intake is lower than what your body needs, your body seems to restore the amount you give for later, because you don’t give it enough, and gives you signs of hunger that encourage you to eat more. As a result, you start eating more, which leads to obesity and weight gain.

Therefore, you need to pay attention to the signs your body gives you, and make sure you are giving your body the amount of protein it needs with whatever source you prefer, however, by adding vegetables with high protein to your plate you are not just giving your body what it needs, but you are also protecting yourself from gaining weight without noticing.

Edema/Swelling

We all know that there are several reasons for foot swelling such as being overweight, standing or sitting for long periods or in wrong positions, some medicines can also be the reason. But, did you know that one of the most classic symptoms for low amounts of protein in the human body is edema/ swelling? No! Well, now you know.

edema - vegetables with high protein

Edema/ Swelling can be a result of the protein deficiency, and that was clarified here in the study where it pointed out that protein helps to hold salt and water inside the blood vessels, and that stops fluids from leaking out into the tissues.

Therefore, it is very important to do several check-ups on your feet, ankles, and lower legs while you are on your diet to see if there is a change in that area that you are not familiar with, and that can be check by gently pressing on them; if you saw an indentation where you pressed, you should see a doctor.

Now, let’s move to the last, but not least, the reason why you should add vegetables with high protein to your plate.

Sickness

Getting sick is not something we should worry about, however, it is something we should try to avoid. Because, being sick all the time means that you are forcing your body to fight all the time to keep you safe and healthy, and that can decrease immunity which will make you weaker by time.

But, How vegetables with high protein will help me not get sick? Well, let’s see what this research say.

sickness - vegetables with high protein

According to the study, protein balanced diets helps your body get the energy it needs to fight illness, and by time, your body will build the required immune system that will help you feel better and keeps you away from infections, germs, viruses that makes your body exhausted and makes you feel tired all the time.

Accordingly, the study showed that diets that included 2% proteins only made those who were on it sicker than those whose diets provided 8% proteins. That doesn’t mean that the required amount of protein everybody needs is 8%, but proves the importance of getting enough protein in your diet.

Final thoughts:

To sum everything up, a balanced diet is the key to a healthier body and a better life. You need to make sure that you give your body what it needs, and you also need to make sure that you are on the right diet. That can be done by listening to your body, and by following up with a trusted doctor.

FAQ:

Why I am hungry all the time?

Well, there are a lot of reasons why you feel hungry all the time, you will find most of them explained in detail here in this article. However, first, it is very important to check the amount of protein you take in your diet, see if anything is stressing you out more lately, ask yourself if you are getting enough sleep or not, and check if you are getting enough water throughout the day. If all the previous points were fine, we highly recommend following up with your doctor.

Now, I hope that I answered all of your questions. Please share with us what you have in mind in the comments below, we would love to hear from you all.

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Top 9 Affordable Vegetables With High Protein. Don’t Miss!
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