Bulk Up With These 10 Protein-Rich Veggies
Protein is crucial to every man’s diet, especially if you’re trying to put on muscle mass. This macronutrient works wonders on helping your body to build stronger and bigger muscles. Many of us rely on lean meats such as skinless chicken, turkey, and beef loins as their source of protein. However, there are some, like vegetarians and vegans, who completely chose to abstain from meat [and animal produce]. So, where else can they get their daily dose of protein, if not from meats? Although protein quality varies from one food to another, there is also a wide array of vegetables that can provide the body with ample amounts of protein. Read on to see ten protein-rich vegetables that can help you bulk up, whether you’re a vegetarian, a vegan, or you just simply want to incorporate more greens into your diet.
A staple of the Asian cuisine, bean sprouts top our list of veggies with the highest amount of protein. These nutty, crunchy little vegetables are loaded with 13.1g of protein per 100g serving or 4.6g per half a cup.
Lima beans are known to be very low in saturated fat, yet rich in protein, folate, phosphorus, potassium, iron, magnesium, vitamins B1 and B6, copper, and manganese. A 100g serving of these legumes is packed with 6.8g of protein. Additionally, lima beans are a great source of dietary fiber.
These tiny seed pods are an excellent source of vitamins B1, B6, B12 and K, phosphorus, folate, iron, magnesium, zinc, potassium, choline, and dietary fiber. Moreover, green peas provide the body with 7.9g of protein per one cup of serving – that’s almost equivalent to the protein found in one cup of milk!
Often found in Japanese restaurants, these steamed, lightly salted pods is another excellent source of protein. A one cup serving of edamame contains 11g of protein.
Lentils are edible pulses that are low-calorie yet nutrient-dense and very high in dietary fiber. A half-cup serving of these seeds contains 9g of protein.
Kale, often called ‘leaf cabbage,’ is among the most popular leafy greens in today’s plant-based diets. Loaded with a number of micronutrients and dietary fiber, this green vegetable is packed with 4.3g of protein per 100g serving. On top of that, snacking on a 100g serving of [baked] Kale [chips] will only cost you 50 calories but it is also essentially enough to keep you full and satisfied for longer hours, curbing any unnecessary cravings.
Significantly low in calories, broccoli is a nutrient-dense vegetable that is another essential source of protein. A 100g serving of this vegetable contains only 34 calories, along with 2.4g of protein. More than that, broccoli is yet another great source of dietary fiber, having about 2.6g [for every 100g serving].
Artichokes are often credited for their high fiber content which makes them kind of a sleeping giant when it comes down to weighing in how much protein they actually contain. A medium-sized artichoke (about 128g) has 60 calories and 3.3g of protein, which is equivalent to 1g of protein for every 14.2 calories when it comes to its protein-to-calorie ratio.
No wonder spinach played a huge role in Popeye The Sailorman’s diet; this green leafy vegetable is another great plant-based source of protein. For every 100g serving of spinach, you get 23 calories, 2.2g of dietary fiber, and 2.9g of protein. However, don’t just stick to plain, boring salads when you are incorporating this leafy green into your meals. Cooking them is found to be a great technique in elevating its protein content a couple of notches.
Brussel sprouts may have a bad rap when it comes to its taste, especially the frozen ones sold in bags. However, if you are trying to put on some muscles, you must learn to love these little green veggies as they contain hefty amounts of protein, potassium, vitamins B1, B6, C and K, folate, choline, copper, and omega three fatty acids. A cup of Brussel sprouts contains only 38 calories and 3 grams of protein.