10 protein rich vegetables
We all know that if we want to keep our body healthy. Then we must eat good and healthy foods rather than those street foods. In these days people like to eat those fast foods who were made outdoors but people don't know that those are not healthy for our health. So through this blog I want to familiar you to such good vegetables which are rich in protein. And are overall good for our overall health.
Protein is an essential macronutrient required by the body for various functions, including building and repairing tissues,supporting immune function, producing enzymes and hormones, and maintaining muscle mass. Here are some protein rich vegetables:
Green peas
Chick peas
Chick peas are a rich source of protein, making them a valuable addition to vegetarian and vegan diets. On average, cooked chickpeas contain about 8-9 grams of protein per 100grams, making them a comparable protein source of other legumes like lentils and black beans.
Corn
Corn also known as maiza, contain a moderate amount of protein compared to other grains. On average, corn contain about 9-10% protein by weight.
Spinach
Spinach is a leafy green vegetable known for its nutritional value, including its protein content. Although not as high as in animal sources or some legumes, spinach is considered a good plant-based source of protein. On average, spinach contains about 2.9 grams of protein per 100 grams of raw spinach. However, the protein content can vary slightly depending on factors such as the variety of spinach and growing conditions.
Mung beans
Mung beans, also known as green gram or moong beans, are a legume known for their high protein content. They are commonly consumed in various cuisines around the world and are especially popular in Asian cooking.
Mung beans are an excellent plant-based source of protein, containing approximately 23-24 grams of protein per 100 grams of cooked beans. This makes them one of the richest sources of protein among plant-based foods. Additionally, mung beans are considered a complete protein, meaning they provide all nine essential amino acids necessary for human health in adequate proportions.
Edamame
Edamame, also known as young soybeans, are a popular snack and ingredient in various dishes, especially in East Asian cuisine. They are harvested at an early stage of development, while the beans are still green and soft. Edamame is well-known for its high protein content and is considered a nutritious plant-based protein source.
On average, edamame contains approximately 11 grams of protein per 100 grams of cooked beans. This protein content is comparable to that of other legumes like chickpeas and lentils. Additionally, edamame is a complete protein, meaning it provides all nine essential amino acids necessary for human health in adequate proportions.
Fava beans
Fava beans, also known as broad beans, are a nutrient-rich legume with a moderate protein content. On average, cooked fava beans contain approximately 7-8 grams of protein per 100 grams. While not as high as some other legumes like lentils or chickpeas, fava beans still provide a decent amount of plant-based protein.
In addition to protein, fava beans are also rich in other essential nutrients such as dietary fiber, vitamins (including folate, vitamin K, and vitamin B6), and minerals (such as manganese, copper, and phosphorus). These nutrients contribute to the overall nutritional value of fava beans and make them a beneficial addition to a balanced diet.
Broccoli
Broccoli is a nutrient-rich vegetable, but it's not particularly high in protein compared to other foods. On average, broccoli contains about 2.8 grams of protein per 100 grams of raw broccoli. While this protein content may seem modest, broccoli still contributes to overall protein intake, especially when consumed in larger portions or combined with other protein-rich foods.
Despite its relatively low protein content, broccoli offers numerous health benefits due to its high levels of vitamins, minerals, and antioxidants. It is an excellent source of vitamin C, vitamin K, folate, and dietary fiber. Additionally, broccoli contains various phytochemicals with potential anti-inflammatory and anti-cancer properties.
Lima beans
Lima beans, also known as butter beans, are a type of legume that is rich in protein. On average, cooked lima beans contain about 7.8 grams of protein per 100 grams. This makes them a valuable plant-based protein source, particularly for individuals following vegetarian or vegan diets.
In addition to their protein content, lima beans are also packed with other essential nutrients such as dietary fiber, vitamins (including folate, vitamin B6, and vitamin K), and minerals (such as manganese, iron, and potassium). These nutrients contribute to the overall nutritional value of lima beans and make them a nutritious addition to a balanced diet. Lima beans can be enjoyed in various dishes, including soups, stews, salads, and casseroles, providing both protein and a variety of essential nutrients.
Asparagus
Asparagus is a nutrient-dense vegetable known for its distinct flavor and various health benefits, but it is not particularly high in protein. On average, cooked asparagus contains about 2.2 grams of protein per 100 grams. While this protein content may be modest compared to other foods, asparagus still contributes to overall protein intake when included as part of a balanced diet.
Despite its relatively low protein content, asparagus is rich in other essential nutrients, including dietary fiber, vitamins (such as vitamins A, C, E, and K), and minerals (including folate, potassium, and iron). Additionally, asparagus contains antioxidants like glutathione, which may have various health-promoting effects. While asparagus may not be a significant source of protein on its own, it can still be enjoyed as part of a nutritious meal that includes a variety of protein sources to meet daily protein needs.
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