Many people eat vegetables for their high vitamin and nutrient content. However, they don’t always consider the nutritional value of these plant foods. Some vegetables contain significant levels of protein that aid fat loss and maintain or build muscle mass.
It is well known that a diet rich in vegetable foods is great for weight control. This is because high protein vegetables can be a great way to boost the metabolism.
There are many ways to reach an adequate protein intake without consuming meat. These high protein vegetables offer significant levels of protein and nutrients. Therefore, they help keep your body strong.
50 high protein vegetables for weight loss
1. Green Peas
These vegetables contain a high antioxidant content in addition to containing high levels of pea protein. Studies have shown that pea protein controls hunger by limiting cravings and increasing satiety. Thus, the appetite control can jumpstart your weight loss.
2. Broccoli
This green veggie certainly packs a nutrient punch. Broccoli is considered a complex carbohydrate. That results from the high levels of fiber, protein, and other detoxifying compounds. Because of its high water content, it also fills up a decent amount of space in your stomach.
3. Brussels Sprouts
Brussels Sprouts are a cruciferous vegetable that has positive effects on oxidative stress. Indeed, one cup of these powerhouse veggies contains almost 6 grams of protein.
4. Spinach
Spinach actually has more protein per calorie than beef does. Every 100 calories of spinach delivers 12 grams of protein. On the other hand, every 100 calories of beef consumed contains 10 grams of protein.
5. Kale
This anti-inflammatory vegetable has an impressive amount of polyphenols to prevent free radical damage. Also, don’t overlook its protein content! Because of its comprehensive health benefits, kale is considered a superfood.
6. Artichokes
One cup of cooked artichokes contains 10% of your Daily Value of protein. The type of soluble fiber found in artichokes has also been shown to reduce or prevent the accumulation of body fat. Therefore, high protein vegetables like artichokes may also help to lower cholesterol.
7. Asparagus
Asparagus is an amazing source of fat-trapping fiber. The fiber in asparagus also helps with weight loss. Also, asparagus’s combination of protein and fiber content make it one of the top high protein vegetables for weight loss.
8. Collard Greens
This fat fighting food is amazing in that it keeps you continually burning calories long after a workout. Their low glycemic index also helps the body to maintain a healthy weight. In fact, one cup contains approximately five grams of protein.
9. Sweet Potatoes
A root vegetable, the sweet potato is a healthy starch which is great for boosting the metabolism and thus contributing to weight loss.
10. Cauliflower
Just 1/5 of a cooked head of cauliflower has 5% of the recommended daily value for protein. Additionally, low carbohydrate and low caloric content make it exceptionally suitable for weight loss.
11. Bok Choy
This nutrient-dense veggie is full of vitamins and minerals. Plus, it delivers protein for added benefits. It may help with weight loss by encouraging the development of muscle mass and bones.
12. Pumpkin
This gourd naturally suppresses the appetite because its protein and carbohydrate levels are higher than its levels of sugar. Of course, this fat-burner can be used in a variety of recipes from pancakes and muffins to soups and salads.
13. Celery
Some might be surprised to hear that celery contains any protein at all. However, it certainly does! This underestimated vegetable has been shown to reduce levels of accumulated fat within the liver. It has a unique ability to regulate one’s lipid metabolism.
14. Green Cabbage
Along with protein, cabbage contains other nutrients to help aid weight loss such as Vitamins A, B1, and B6. Another advantage is that these also support the metabolism.
15. Corn
There has been much debate over whether or not corn is healthy. However, organic unprocessed corn has nutritional benefits that contribute to weight loss. Besides that, one ear of corn provides a whopping 5 grams of protein.
And, its complex carbohydrates boost the metabolism and keep blood sugar levels steady.
16. Beets
The fiber and protein in beets help to increase satiety and regulate energy.
17. Dandelion Greens
Dandelion greens can help you detox as you lose weight, and your metabolism soars. They do this by increasing bile production within the body.
18. Banana Peppers
These heart-healthy veggies contain protein, fiber, and fat. Of course, this can help reduce inflammation.
19. Zucchini
Low in calories, each serving of zucchini contains about 2 grams of protein.
20. Okra
Okra is a night-shade vegetable. It is loaded with high-quality protein and is one of the top protein vegetables.
21. Fava Beans
These are high in iron. Iron boosts the metabolism if consumed in safe quantities. They have seven grams of lean protein in each serving.
22. Butternut Squash
One serving contains over 4 grams of the recommended daily intake of Vitamin A and 1.8 grams of protein.
23. Spaghetti Squash
Use this squash instead of pasta during your next dinner for some healthy plant-based protein.
24. Arugula
This leafy green is low-calorie and immune boosting. Not only that, it has some protein to keep your body functioning optimally.
25. Bell Pepper
Bell peppers are low calorie and help with weight loss in that way. Try a stuffed pepper recipe for dinner.
26. Garlic
This potent immune-booster stabilizes blood sugar and ramps up the metabolism.
27. Onions
A natural antibiotic, one cup of raw onions contains an impressive 2 grams of protein.
28. Mizuna
Mizuna is a superstar super-green which has a plethora of minerals and not a lot of calories.
29. Alfalfa Sprouts
These lower blood glucose levels and have 4 grams of protein for every 100-gram serving.
30. Turnips
Turnips are great for your waistline because they have plenty of fiber, nutrients, and protein.
31. Fennel
The bulk of fennel increases satiety and enhances weight loss.
32. Leeks
One serving of leeks contains almost 2 grams of protein. Their dietary fiber has a positive effect on metabolic health.
33. Swiss Chard
Swiss chard abounds with vitamin K. One serving also contains 3 grams of protein.
34. Broccoli Sprouts
These are cancer-fighting metabolic boosters. Another benefit is that they detoxify the body. Don’t forget that they make a wonderful addition to any salad.
35. Mung Bean Sprouts
These make a great addition to any stir-fry. They contain a decent amount of zinc, which help the function of the immune system. One cup cooked contains 2.5 grams of protein.
36. Heart of Palm
This vegetable can serve as a high-protein meat substitute. It is harvested from the inside of certain palm trees. Studies have indicated its effectiveness in the reduction of ghrelin, a hunger hormone.
37. Delicata Squash
One cup contains almost 2 grams of protein. Additionally, this squash can be enjoyed in a variety of ways. Try roasting it or baking it with meats.
38. Green Beans
These cancer-fighters contain about 2 grams of protein per serving.
39. Mustard Greens
These delicious greens abound with nutrients. In addition, they boost weight loss and lower cholesterol.
40. Parsnips
Parsnips aid weight loss by boosting digestive health. Because each serving contains almost 2 grams of protein, they are a good option for plant-based diets.
41. Red Cabbage
More nutrient-dense than green cabbage, red cabbage packs a nutritional punch. It contains unique proteins called anthocyanins. One serving contains 28 calories and 1 gram of protein.
42. Purple Potatoes
These healthy carbs are full of fiber, phytonutrients, antioxidants, and protein.
Find out how sweet potatoes can help support your weight loss efforts.
43. Rhubarb
Rhubarb is a brain-boosting anti-inflammatory. Also, add it to your diet for a metabolism boost.
44. Raddichio
This vegetable kills parasites while helping you lose fat. Use it in a salad.
45. Rutabaga
Rutabaga is great in a stew. These aid the metabolism and also improve digestion.
46. Shallot
This root vegetable fights obesity by reducing fat cell growth.
47. Watercress
Watercress is anti-inflammatory. It helps weight loss and lowers blood pressure.
48. Kelp
This sea vegetable has unique fat-burning abilities. Its protein reduces fat tissue.
49. Wakame
This seaweed promotes the death of fat cells. Better yet, it contains 3 grams of protein per serving.
50. Carrot
Another popular root vegetable, the carrot is the final entry on our list of high protein vegetables. They ease digestion and 1 cup contains almost 1 gram of protein.
Final Thoughts on High Protein Vegetables for Weight Loss
So one does not need to get all their protein from meat. Indeed, vegetables can provide protein as well. Protein is necessary as a deficiency may cause unwanted side effects.
Protein rich vegetables are nutrient dense and contain adequate amounts of protein that help the body repair and heal itself. Additionally, plant sources of protein may contain anti-inflammatory compounds. Indeed, they may play a role in preventing chronic disease. So if you are looking to incorporate more high protein vegetables for weight loss into your diet, consider the entries on our top 50 list of high protein vegetables.
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