Green energy: the 10 most protein-rich vegetables

If you are a vegetarian, you must be more than tired of hearing guesses and criticisms from those who do not know much about this lifestyle. Even if it’s out of genuine curiosity, unsolicited remarks end up pissing anyone off.

They are guesses about “being fresh”, about the person not imagining themselves living that way or even inquiries asking what you eat after all. And, of course, we cannot forget the classic question that every vegetarian is practically obliged to answer: “What about proteins?”

Although foods of animal origin are known for their high protein content, some vegetables are also able to offer this nutrient to our body, and this is interesting for both vegetarians and omnivores.

Find out which are the 10 best vegetable options to put on your plate and increase your daily protein intake, with the respective amounts of the nutrient per 100 grams of the vegetable:

10. Pak-choi: 1.5 gram

Still not so common in Brazil, pak-choi (also known as Chinese cabbage, chigensai or bok choy) offers 1 gram of protein per cup (70 grams) or 1.5 grams per 100 grams of protein. plant.

For those who haven’t tried it yet, pak-choi has a taste that is similar to Swiss chard, but with less intensity. The white, fleshy part is a little more bitter than the rest of the plant.

9. Cauliflower: 2 grams

Like broccoli, cauliflower provides a high amount of protein compared to the number of calories: one cup (100 grams) contains 2 grams of protein and only 25 calories.

In addition, this vegetable offers antioxidant, anti-inflammatory and anti-cancer properties, especially when consumed raw – heat can destroy the substance responsible for these effects.

8. Asparagus: 2.2 grams

Excellent with steaks or as a main ingredient in creams, asparagus offers 2.9 grams of protein per cup (134 grams), or 2.2 grams of the nutrient per 100 grams of the vegetable.

Asparagus is quite versatile and can be served boiled, grilled, boiled, steamed or fried, and can be an ingredient in salads or the basis of a delicious side dish.

7. Watercress: 2.3 grams

A cup of watercress (34 grams) provides 0.8 grams of protein, while 100 grams of this vegetable contains 2.3 grams of the nutrient. Proteins are so important in the composition of watercress that they correspond to 50% of the calories supplied by the plant.

In addition, watercress provides good amounts of B vitamins, calcium, manganese, potassium, vitamin A and vitamin C.

6. Kale: 2.5 grams

A 26-gram cup of kale provides 0.9 grams of protein, equivalent to 2.5 grams of the nutrient per 100 grams of leaves. Proteins correspond to 20% of the caloric value of this plant.

Widely consumed in Brazil as an accompaniment to feijoada or as an ingredient in green broth, kale has only 11 calories per cup and provides 230% of the recommended daily intake of vitamin K.

5. Broccoli: 2.6 grams

Broccoli is the true superhero of the food world: one cup of this vegetable (91 grams) provides 2.6 grams of protein, including all essential amino acids. Plus, it offers folates, manganese, potassium, and vitamins C and K – with just 31 calories.

Scientific research has already shown that broccoli provides antioxidant and anti-inflammatory benefits, reduces the risk of cancer, helps lower blood cholesterol levels and stimulates the proper functioning of the liver.

4. Brown mustard: 2.7 grams

Mustard brown leaves are similar to kale, although its flavor, as its name implies, is more mustard-like. A 56-gram cup of the plant provides 1.5 grams of protein (2.7 grams of the nutrient per 100 grams).

These leaves can be eaten cooked, cooked in value, sautéed or even raw, in the form of a salad. Proteins correspond to 25% of its caloric value.

3. Spinach: 2.9 grams

Popeye was right to eat spinach to get strong: a cup of this vegetable (30 grams) provides 0.9 grams of protein, the equivalent of 2.9 grams of nutrient in 100 grams of the plant. Proteins are responsible for 30% of the calories in this food.

In addition, by devouring cans of spinach, Popeye the sailor still benefited from the antioxidant and anti-inflammatory components.

2. Brussels sprouts: 3 grams

In just one cup (88 grams) of Brussels sprouts, you’ll find 3 grams of protein – or 3.4 grams of the nutrient in 100 grams of the vegetable. Nineteen percent of the calories in this food come from its protein content.

Brussels sprouts look like a small cabbage and, in addition to protein, they still offer a lot of fiber, folate, manganese, potassium, iron, calcium and vitamins A, B6, C and K.

1. Alfalfa sprouts: 4 grams

Our great champions, alfalfa sprouts force 1.3 grams of protein in every cup of the vegetable (33 grams) you consume, or 4 grams of the nutrient in 100 grams of the plant. Protein accounts for 42% of sprouts’ calories.

In addition to its nutritional content, alfalfa sprouts provide B vitamins, iron, magnesium, phosphorus, zinc, copper, and vitamins K and C.

Are any of these vegetables already part of your daily diet? Certainly, we all have many reasons to make our plate much greener with these foods full of proteins and other beneficial substances for our body.

The good news is that even if you don’t really like one of the options, there are still nine others. Good choice!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.