The 15 Foods With the Most Vegetable Protein

Protein is essential for the body and it is a common concern that a vegan diet lacks protein and you can only get enough protein from animal sources. Vegetables can also be a great source of protein and essential nutrients. It is true that some plant sources provide greater protein than others. So, let’s discuss 15 foods with the most vegetable protein. 

The 15 Foods With The Most Vegetable Protein

Following foods are equipped with a major portion of vegetable protein. 

1- Tofu

1 cup of Tofu contains 20 g of protein. 

Tofu is a rich vegetable protein that contains complete essential amino acids needed by the body. Tofu is a nutrient-dense food that provides a wide range of vitamins and minerals along with fats and carbs. A cup of tofu contains 188 calories. 

2- Edamame

1 cup of cooked edamame contains 18.5 g of protein. 

They contain good vegetable protein. They are immature soybeans, which provide good protein. A cup of edamame provides 225 calories and is rich in vitamins, minerals, and fiber. It also lowers cholesterol and promotes blood sugar regulation. 

3-  Lentils

1 cup of lentils has 18 g of protein. 

They contain good protein, along with fiber and potassium. They are a nutrient-dense food containing both vegetables and protein. It also has folate, iron, and zinc along with antioxidants. Lentils are a good alternative to animal protein and are also low in glycemic index. 1 cup of lentils provides 230 calories.

4- Black Beans

1 cup has 16 g of protein. 

Beans are a rich source of protein. They contain soluble and insoluble fiber along with vitamins, and minerals like magnesium, folate, and iron. 1 cup provides 227 calories. Black beans are also rich in phytonutrients, which help against chronic diseases. 

5- Pinto Beans

A cup of pinto beans contains 15 g of protein. 

Pinto beans are good protein sources and are popular in Mexican cuisine. The protein and iron content of pinto beans makes them a valuable protein source for vegans. They are high in fiber, folate, and antioxidants and are low in glycemic index.  1 cup of cooked pinto beans provides us with 240 calories.

6- Chick Peas

A cup of chickpeas has 15 g of protein. 

Peas are a versatile source of complete vegetable protein. It has all 9 essential amino acids and 1 cup of chickpeas provides 270 calories. Chickpeas also contain vitamins such as  A, C, and E and minerals, like choline, iron, folate, magnesium, and potassium.

7- Mung Beans

1 cup of cooked mung beans contains 14 g of protein.

Mung beans are also a healthy source of protein like other beans. They are nutritionally balanced and contain essential vitamins, minerals, and enzymes which makes them a really healthy choice. 1 cup of mung beans has 212 calories. 

8- Fava Beans

1 cup of fava beans contains 13 g of protein. 

Fava beans have good vegetable protein and are loaded with nutrients. They are green beans and 1 cup of cooked fava beans contains 187 calories.  They are also rich in protein, vitamins, and minerals like copper, iron, manganese, and folate and they also contain fiber.

9-  Lima Beans

1 cup contains 12 g of protein.

Lima beans are great vegetable protein sources and provide important nutrients, vitamins, and minerals including fiber. 1 cup has 209 calories. They are high in manganese which functions as an antioxidant and also contains copper, magnesium, and iron.

10- Soybean Sprouts

1 cup of soybean sprouts contains 9.2 g of protein. 

Soybean sprouts are good protein sources and are famous in Korean dishes and 1 cup of soybean sprouts gives 87 calories. They contain vitamins, minerals, and phytochemicals that add to their nutritional value. In addition to this, soybean sprouts also have components like riboflavin, isoflavone, niacin, and minerals like zinc, copper, phosphorus, and potassium. Soybean sprouts help against cancer and protect against CVD due to their antioxidant properties. 

11- Green Peas

1 cup of cooked green peas has 9 g of protein.

Green peas contain a good amount of protein, fiber, folate, and thiamine along with vitamin A, C, and K, and covers around 25% of the daily needs of all of them. 1 cup of green peas contains 118 calories. They also contain other important minerals like iron, zinc, copper, etc.

12- Quinoa

A cup has 8 g of protein.

Quinoa is a great plant-based vegetable protein. 1 cup of cooked quinoa contains 220 calories. They contain a vast range of amino acids especially lysine, which is important for protein synthesis. They are also rich in fiber, antioxidants, vitamins like vitamin E, and minerals such as iron, folate, magnesium, and copper. 

13- Wild Rice

1 cup of cooked wild rice contains 6.5 g of protein.

Wild rice contains 1.5 times more protein than other rice varieties and 1 cup of cooked wild rice contains 166 calories. In addition to protein, it contains healthy values of B vitamins, fiber, magnesium, phosphorus, and copper.

14- Brussels Sprouts

1 cup cooked Brussels sprouts contain 5.5 g of protein.

Brussels sprouts are also a better option for vegetable protein. They are low in calories as 1 cup of brussels sprouts contains 38 calories. They are rich in vitamin K and vitamin C, that is needed for blood clotting and iron absorption, and immune function respectively. 

15- Broccoli 

1 stalk of broccoli contains 4.9 g of protein.

These green trees are important vegetable protein and provide beneficial health benefits. They have essential nutrients like fiber, vitamins like K and C, and some minerals. 1 stalk of broccoli gives 61 calories. 

Conclusion

There are several foods containing vegetable protein. The 15 foods with the most vegetable protein include tofu, edamame, lentils, beans like black, pinto, mung, fava, and lima beans, peas like chickpeas and green peas, sprouts like soybean and Brussels, quinoa, wild rice, and broccoli. All these foods offer a variety of other essential nutrients like vitamins and minerals along with fiber that is beneficial for health.