Proteins are essential building blocks for your body. Getting enough protein is crucial for preserving and maintaining muscle. Proteins, also called proteins, are in a lot meat, dairy and eggbut also into vegetables contain proteins. Relatively less, but they are certainly there.
We have therefore listed the most protein-rich vegetables for you. Especially if you have a vegetarian diet, for example, it is important to ensure that you get enough proteins. Eating the right vegetables can contribute to this. Now read more about the most protein-rich vegetables!
How much protein do you need?
It Nutrition Center prescribes that an average, healthy person needs 0.83 grams of protein per kilogram of body weight. For an average person of about 80 kilos, this means about 66 grams of protein per day. Most people in the Netherlands arrive at this number relatively easily. In practice, it even appears that most people consume more protein than is actually necessary.
It is difficult to say how much protein your body needs. If you start from the rule of thumb, then you are often pretty good. However, there are a number of groups for which it is wise to consume more protein. Think of the elderly and athletes. A doctor or dietitian can help you determine the number of recommended proteins for your body, appropriate to your needs.
The most protein-rich vegetables in a row
Do you want to get as much protein as possible from vegetables and other plant sources? We have listed the most protein-rich vegetables for you below! This list has been compiled based on the nutritional values according to Nutritionalvaluetable.nl.
The first in this list of the most protein-rich vegetables is Broccoli. It is not for nothing that this super vegetable is a favorite among many athletes. It is one of the healthiest vegetables there is. In addition to a good amount of protein, broccoli is also bursting with fiber and vitamins. Fresh broccoli contains 3.2 grams of protein per 100 grams.
A real top vegetable and not for nothing the power source of Popeye, spinach. Fresh spinach contains about 2.5 grams of protein per 100 grams. Want to get even more out of it? Then go for canned or glassed spinach. This contains about 3.6 grams of protein per 100 grams.
10. Brussels sprouts
Not most kids’ favorite, but brussels sprouts are not without reason in this list of the most protein-rich vegetables. They contain 3.8 grams of protein per 100 grams per 100 grams. Brussels sprouts also contain a lot of vitamins. A top vegetable that you can prepare deliciously in different ways, including for children!
9. Green cabbage
Raw green cabbage contains 4.3 grams of protein per 100 grams. If you prepare this, only 1.2 grams per 100 grams remain. To get the most out of this vegetable, it is best to eat it raw. Delicious in a salad, for example.
Kale has long been known as a ‘superfood’ and that is not surprising. The vegetable is a source of nutrients, including protein. There are 4.3 grams of protein per 100 grams. When you have prepared the vegetables, there are still about 2.9 grams of protein left. This is still relatively high.
7. Bean sprouts and other sprouts
Bean sprouts and other sprouts, such as alfalfa, contain a lot of protein. For example, bean sprouts contain no less than 7 grams of proteins per 100 grams per 100 grams. If you go for alfalfa, these are 4.1 grams of proteins. You also have sprouts such as broccoli, radishes, red beets and soy. All sources of protein.
Onion is a vegetable that plays a supporting role in many dishes and is often used. It is almost never the protagonist on the board. No problem, because regular onion food is very good for your intestines. In addition, dried onion contains 10.5 grams of protein per 100 grams. Raw, this is only 1.2 grams of protein. So try to vary with dried onion.
Seaweed is a vegetable that is increasingly emerging and is no longer only used for cooking making sushi. Dried seaweed can contain up to 11.5 grams of protein per 100 grams. You can also eat fresh seaweed, or kelp, but this happens less often. Yet it also contains 7.5 grams of protein per 100 grams.
4. Shiitake mushrooms, mushrooms and other mushrooms
Mushrooms are not only very tasty, they are also very healthy. The one with the most protein is shiitake. This East Asian mushroom contains (dried) 13 grams of proteins per 100 grams. Our own’ mushrooms contain, depending on the preparation, between 2.3 and 3.5 grams of proteins per 100 grams. Other mushrooms also contain relatively many proteins, which are often between shiitake and mushrooms.
Lentils are also such a superfood and are used in many vegetarian diets as a substitute for meat. Not crazy either. Dried lentils contain no less than 21 grams of protein per 100 grams and if you prepare them, there will still be 10 grams of protein per 100 grams. This legume is therefore ideal if you want to get enough protein.
Beans, in all kinds of forms, are also a real source of protein. At the top is the lima bean when it is still raw with 21.5 grams of protein per 100 grams. If they are cooked, you still have 8.2 grams of protein per 100 grams. Other beans that contain a lot of protein are black beans, kidney beans, kidney beans and white beans.
Peas, like beans, come in all kinds of forms and are also a very good source of a lot of protein. Dried, green peas are at the top. With 22.5 grams of protein, these are one of the most protein-rich vegetables. In addition, are also chickpeaswhere you for example making hummusa great source of protein.