Protein Grams in Vegetables
Written by Sky Taylor, Diet Bites
Which Vegetables Contain the Most Protein?
Let's take a look at our data chart below to determine such. While most are minimal in this area, the potato contains an ample amount at almost 5 grams per one seven ounce specimen.
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Those that are at about three grams per serving include: Hubbard squash, spinach, and artichoke hearts.
The vegetables at about 2 grams of protein per serving include: mushrooms, okra, sweet potato, Brussels sprouts, broccoli, and corn.
Better sources include animal proteins, eggs, nuts, seeds, beans and legumes - but luckily, we can also add up a significant amount by eating our minimal three servings of vegetables per day.
Getting Back to the Good Earth With Your Diet Plan
Let's assume that we're having the following vegetables for lunch with a serving of roasted chicken:
1 cup of baby spinach
1 small potato, white
1 ear of yellow corn
Wow - that's almost 13 grams of protein in lunch alone, not counting the roasted chicken which is also substantial. This is solely for the vegetable servings.
Now let's plan our evening meal with the following choices that will accompany our meal:
Hubbard Squash, 1 cup
Asparagus, 1 cup
Mushrooms, 1/2 cup sauteed
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These foods will add an additional 12.3 protein grams to our daily total. See how adding healthy foods at meal times from one of the vital Food Groups adds up in impressive values!
Protein in Vegetables
|
VEGETABLE |
PROTEIN g |
VEGETABLE |
PROTEIN g |
|
Artichoke Hearts, cooked |
2.9 |
Peppers |
0.5 |
|
Asparagus, cooked |
2.3 |
Potato, 1 7-oz size |
4.7 |
|
Beets, cooked |
0.9 |
Pumpkin, canned |
1.3 |
|
Broccoli, cooked |
2.3 |
Radish |
0.4 |
|
Brussels Sprouts, cooked |
2.0 |
Rhubarb |
1.1 |
|
Cabbage, cooked |
0.7 |
Rutabagas, cooked, mashed |
0.9 |
|
Carrots, 1 |
0.7 |
Scallions |
0.9 |
|
Cauliflower, 3 florets |
1.1 |
Shallots, 1 Tablespoon |
0.3 |
|
Celery |
0.5 |
Spinach |
2.7 |
|
Chives, 1 Tablespoon |
0.1 |
Squash (Acorn) |
1.1 |
|
Corn, 1 ear |
2.6 |
Squash (Butternut) |
0.9 |
|
Cucumber |
0.5 |
Squash (Straightneck, Crooneck) |
0.8 |
|
Eggplant |
0.4 |
Squash (Hubbard) |
3.0 |
|
Endive |
0.3 |
Squash (Spaghetti) |
1.0 |
|
Garlic, 1 clove raw |
0.2 |
Squash (Zucchini) |
0.6 |
|
Leeks, cooked |
0.4 |
Sweet Potato, 4-oz size |
2.0 |
|
Lettuce, Iceberg, 1 cup |
1.4 |
Swiss Chard |
1.7 |
|
Mushrooms, raw |
1.7 |
Tomato, 4-oz size |
1.1 |
|
Okra |
1.5 |
Turnips, cooked |
0.6 |
|
Onions |
0.9 |
Water Chestnuts |
0.6 |
|
Parsley |
0.7 |
Watercress |
0.4 |
|
Parsnips |
1.0 |
Yams |
1.0 |
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