By Olivia Tarantino for the “Eat This, Not That” e-zine
After sneaking in a much-needed post-holiday workout, my friend Sarah and I hit up a restaurant in town for lunch. "I'll have the chicken breast.", she told the waiter, "Gotta up my protein." Smart choice: A solid serving of protein after a sweat-fest is crucial for building lean muscle mass and blasting away belly fat. "As for me," I said, glancing past the meats, "I'll have…. the roasted veggie salad." Surprised? So was Sarah. I explained that protein-packed chicken isn't the only food that will support your efforts. Veggies can also help. In fact, some higher protein vegetables have as much as 8 grams per cup. That may pale in comparison to a chicken breast (34 grams per 4 ounces) or burger (26 grams per quarter pounder), but vegetables also contain antioxidants, vitamins, and generous amounts of fiber.They're not only affordable sources, but they can be a healthy option for a change or to add nutrients other than just protein Looking to reap the benefits? We've listed the most popular veggies and ranked them according to their protein content (from lowest to highest). Whether you're a vegetarian or an omnivore just looking to augment your intake, here’s a list of popular plant-based options.
Yes, we included some botanically-classified fruits like eggplant and pepper, but we put them on the list because people typically eat them like veggies. All protein content information was collected from the USDA's National Nutrient Database for Standard Reference.
20). Eggplant: 1 cup cooked: 0.82 grams protein While eggplant is fairly low in the protein department, it's still a great addition. The purple plant is packed with powerful antioxidants called anthocyanins that provide neuroprotective benefits like bolstering short-term memory.
19). Carrots: 1 cup chopped (raw or boiled): 1.19 grams protein What's up, doc? Unfortunately, it's not the protein content of carrots. That being said, munching on these veggies either raw or steamed will still serve up a healthy dose of inflammation-fighting vitamin A.
18). Red Bell Pepper: 1 cup chopped raw: 1.48 grams protein As a vitamin-C-rich veggie, red bell pepper can help you turn off stress hormones as well as keep your immune system finely tuned.
17). Kale: 1 cup cooked: 2.47 grams protein, 1 cup raw: 0.68 grams protein Kale may not have a super-high protein content, but what it lacks here it makes up for it in antioxidant and micro-nutrient content. If the idea of having it by itself puts you off, finely chop some into your regular salad mix and you won't even know it's there!
16). Zucchini: 1 cup sliced cooked: 2.05 grams protein It may be relatively low, but 2 grams of protein for only 27 calories and an additional 2 grams of fiber isn't all that bad for zucchini. Saute’ it in some olive oil for a side dish, or throw diced zucchini into any number of meal combinations.
15). Cauliflower: 1 cup: 2.28 grams protein It's one of our favorite cruciferous veggies to roast but it can also be used to make a tasty low-carb (and lower calorie) pizza crust.
14). Avocado: 1 cup cubed: 3 grams protein To get those 3 grams of protein, you'll also end up with 240 calories, so don't go too crazy. A more reasonable serving size is ½ an avocado, which will still give you 2 grams of protein. Slice some of this healthy fat to serve on a slice of sprouted grain bread, on a side salad, or throw it into a salad or a smoothie!
13). Broccoli Rabe: 1 cup cooked: 3.26 grams protein If you can get past the bitter taste, broccoli rabe is a great addition, if not for its protein content, for the calcium. A cup steamed has a whopping 301 milligrams of bone-protecting calcium—that's 30 percent of your recommended daily intake! Calcium doesn't just help protect your bones, it also plays a role in maintaining proper muscle function and boosting endurance.
12). Beet Greens: 1 cup sauteed: 3.70 grams protein, 1 cup raw: 0.84 grams protein Commonly found in mixed greens or “power greens”. A sauteed cup of the high-protein leaves will serve up close to four grams of protein along with 4 grams of fiber.
11). Broccoli: 1 cup: 3.7 grams protein This cruciferous veggie packs a big punch of nutrition along with its modest protein. Chomping on steamed broccoli just a few times a week is clinically proven to lower rates of breast, lung, and skin cancers—that's why it's one of the top foods to include in your nutrition plan!
10). Mushrooms: Portabella, 1 cup grilled: 3.97 grams protein, Shitake, 1 cup stir-fried: 3.35 grams protein, White, 1 cup boiled: 3.39 gramsprotein Mushrooms are a favorite thanks to their umami flavor that's also found in meat and cheese (and what makes each taste so good!). Not only do these fungi offer up a decent serving of protein, but they also are one of the few non-animal-based sources of vitamin D—a vitamin that boosts immunity and is essential for bone health.
9). Brussels Sprouts: 1 cup cooked: 3.98 grams protein These crucifers shouldn't be reserved for your Thanksgiving table. Add Brussels sprouts to your diet to supplement your protein intake as well as help decrease bad cholesterol levels due to their high fiber content.
8). Sweet Potato: 1 cup, baked with skin: 4.02 grams protein Add this tasty tuber as a side dish to your typical chicken breast meal to up your protein content even more and you'll also reap the benefits of their carotenoids: disease-fighting compounds that give you glowing skin.
7). Corn: 1 cup: 4.21 grams protein This sweet veggie is also packed with an equal amount of fiber. The only problem is it's higher in calories than other veggie-based protein sources, coming in at 134 calories. At least you'll be ingesting loads of free-radical fighting antioxidants! Sweet yellow corn is full of lutein and zeaxanthin—two phytochemicals that work in tandem to promote healthy vision.
6). Asparagus: 1 cup cooked: 4.32 grams protein Who knew that so much protein could be stuffed into a 32-calorie cup of these skinny spears? Besides the protein, we also love that asparagus is jam-packed with inulin (a type of prebiotic fiber that promotes the growth of healthy bacteria in your gut) and potassium, which can help you look slimmer by keeping bloating at bay.
5). Spinach: 1 cup cooked: 5.35 grams protein, per 1 cup raw: 0.86 grams protein Now we know why Popeye had such large muscles! Baby spinach might be small, but it packs a powerful protein punch. We'd recommend eating it sauteed for the most hunger-quelling benefits: while one cup of cooked spinach has over five grams of fiber, the same cup of raw spinach doesn't even make it to one.
4). Hubbard Squash: 1 cup cooked: 5.08 gramsprotein You'll start squashing your workout routine when you add Hubbard squash to your diet. With five grams of protein per cup, this roasted squash makes a great, filling addition to your favorite veggie-filled soup recipe or tossed with pine nuts, arugula, and bow tie pasta.
3). Collard Greens: 1 cup: 5.15 grams protein You won't reserve this southern staple to solely be served with barbecue anymore. Collard greens are also a great source of folate (serving up 75 percent of your recommended daily intake). The B vitamin helps with the production of serotonin, a neurotransmitter that keeps us happy, as well as aids with focus, energy, and alertness.
2). Russet Potato: 1 large potato, baked with skin: 7.86 grams protein All hail the humble potato! Still "clothed" in its skin, the tuber provides almost 8 grams of protein and plenty of slow digesting carbs to help rebuild and recover after an intense workout. We like serving our baked potato with a sprinkling of cheddar cheese, a dollop of Greek yogurt, some chopped scallions, and a sprinkle of salt and pepper.
1b). Green Peas: 1 cup, frozen then cooked: 8.24 grams protein Peas are actually part of the legume family. Many people eat them steamed with carrots, thrown into a veggie fried rice, or added to a chicken pot pie. We're all for it. These tiny green beans will not pack over eight grams of protein, but they'll also provide 7 grams of satiating fiber—all for a mere 125 calories. Adding non-starchy veggies like peas to your diet can help you fight fat.
1a). Chickpeas: 1 cup, 10-15 grams protein This high-protein legume is part of the bean family and is a tasty component of many recipes. In addition to the ample protein content, 1 cup of chickpeas also contains 9 to 12 grams of fiber, only 4 grams of fat, and 34 to 45 grams of carbohydrates. In short, they're a powerhouse of nutrients.
9). Brussels Sprouts: 1 cup cooked: 3.98 grams protein These crucifers shouldn't be reserved for your Thanksgiving table. Add Brussels sprouts to your diet to supplement your protein intake as well as help decrease bad cholesterol levels due to their high fiber content.
8). Sweet Potato: 1 cup, baked with skin: 4.02 grams protein Add this tasty tuber as a side dish to your typical chicken breast meal to up your protein content even more and you'll also reap the benefits of their carotenoids: disease-fighting compounds that give you glowing skin.
7). Corn: 1 cup: 4.21 grams protein This sweet veggie is also packed with an equal amount of fiber. The only problem is it's higher in calories than other veggie-based protein sources, coming in at 134 calories. At least you'll be ingesting loads of free-radical fighting antioxidants! Sweet yellow corn is full of lutein and zeaxanthin—two phytochemicals that work in tandem to promote healthy vision.
6). Asparagus: 1 cup cooked: 4.32 grams protein Who knew that so much protein could be stuffed into a 32-calorie cup of these skinny spears? Besides the protein, we also love that asparagus is jam-packed with inulin (a type of prebiotic fiber that promotes the growth of healthy bacteria in your gut) and potassium, which can help you look slimmer by keeping bloating at bay.
5). Spinach: 1 cup cooked: 5.35 grams protein, per 1 cup raw: 0.86 grams protein Now we know why Popeye had such large muscles! Baby spinach might be small, but it packs a powerful protein punch. We'd recommend eating it sauteed for the most hunger-quelling benefits: while one cup of cooked spinach has over five grams of fiber, the same cup of raw spinach doesn't even make it to one.
4). Hubbard Squash: 1 cup cooked: 5.08 gramsprotein You'll start squashing your workout routine when you add Hubbard squash to your diet. With five grams of protein per cup, this roasted squash makes a great, filling addition to your favorite veggie-filled soup recipe or tossed with pine nuts, arugula, and bow tie pasta.
3). Collard Greens: 1 cup: 5.15 grams protein You won't reserve this southern staple to solely be served with barbecue anymore. Collard greens are also a great source of folate (serving up 75 percent of your recommended daily intake). The B vitamin helps with the production of serotonin, a neurotransmitter that keeps us happy, as well as aids with focus, energy, and alertness.
2). Russet Potato: 1 large potato, baked with skin: 7.86 grams protein All hail the humble potato! Still "clothed" in its skin, the tuber provides almost 8 grams of protein and plenty of slow digesting carbs to help rebuild and recover after an intense workout. We like serving our baked potato with a sprinkling of cheddar cheese, a dollop of Greek yogurt, some chopped scallions, and a sprinkle of salt and pepper.
1b). Green Peas: 1 cup, frozen then cooked: 8.24 grams protein Peas are actually part of the legume family. Many people eat them steamed with carrots, thrown into a veggie fried rice, or added to a chicken pot pie. We're all for it. These tiny green beans will not pack over eight grams of protein, but they'll also provide 7 grams of satiating fiber—all for a mere 125 calories. Adding non-starchy veggies like peas to your diet can help you fight fat.
1a). Chickpeas: 1 cup, 10-15 grams protein This high-protein legume is part of the bean family and is a tasty component of many recipes. In addition to the ample protein content, 1 cup of chickpeas also contains 9 to 12 grams of fiber, only 4 grams of fat, and 34 to 45 grams of carbohydrates. In short, they're a powerhouse of nutrients.
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