Protein Grams in Vegetables

FOOD

SERVING SIZE & PREPARATION

PROTEIN GRAMS

Artichoke Hearts

1/2 cup, boiled

2.9

Asparagus

1/2 cup, boiled

steam, boil, stir-fry, great when prepared as a soup

2.3

Beets

1/2 cup, sliced & boiled

pickled, boiled, steamed, canned

0.9

Broccoli

1/2 cup, chopped & boiled

boiled, stir-fry, steamed

2.3

Brussels Sprouts

1/2 cup, boiled

2.0

Cabbage

1/2 cup, boiled

0.7

 Carrots

 1 raw

steamed, boiled, stir-fry

0.7

Cauliflower

3 florets, raw

1.1

Celery

1/2 cup raw

0.5

Chives

1 Tablespoon raw

0.1

Corn

1 ear

2.6

Cucumber

1/2 raw

0.5

Eggplant

1/2 cup

popular in Mediterranean dishes

0.4

Endive

1/2 cup raw

0.3

Garlic

1 clove raw

0.2

Leeks

1/2 cup boiled

0.4

Lettuce - Iceberg

1 cup raw

1.4

Mushrooms

1/2 cup

1.7

Okra

1/2 cup

1.5

Onions

1/2 cup

0.9

Parsley

1/2 cup

0.7

Parsnips

1/2 cup

1.0

Peppers

1/2 cup

0.5

Potato

1 small 7 ounce

4.7

Pumpkin

1/2 cup canned

1.3

Radish

1/2 cup, raw

0.4

Rhubarb

1 cup, raw

1.1

Rutabagas

1/2 cup

mash like potatoes

0.9

Scallions

1/2 cup raw

0.9

Shallots

1 Tablespoon raw

0.3

Spinach

1/2 cup

2.7

Squash (Acorn)

1/2 cup

1.1

Squash (Butternut)

1/2 cup

0.9

Squash (Straightneck, Crooneck)

1/2 cup

0.8

Squash (Hubbard)

1/2 cup

3.0

Squash (Spaghetti)

1 cup

1.0

Squash (Zucchini)

1/2 cup

0.6

Sweet Potato

1-4 ounce

2.0

Swiss Chard

1/2 cup

1.7

Tomato

1-4 ounce

1.1

Turnips

1/2 cup boiled

0.6

Water Chestnuts

1/2 cup

0.6

Watercress

1/2 cup raw

0.4

Yams

1/2 cup

1.0