Although all fruits and vegetables contain protein, some contain more than others. The vegetables with the most protein are broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts, which typically contain 4 to 5 grams of protein per cooked cup (96, 97, 98, 99, 100, 101, 10). Many plant-based foods can help you meet your recommended protein needs. To add more protein to your diet, try any type of beans, along with broccoli, Brussels sprouts, peas and potatoes.
Quinoa and wild rice are also high in protein. Although people wonder where vegetarians get their protein from, it's not difficult to meet the amount required in a vegetarian diet. According to dietary guidelines, women need 46 grams of protein and men need 56 g of protein. However, the amount you need may vary depending on your activity level, age, and other factors.
Quinoa, 8 g of protein per cup (cooked) Quinoa is unique among vegetable proteins because it contains all nine essential amino acids, which makes it a complete protein (something that most plant-based proteins don't have). A cup of cooked quinoa also has 5 grams of fiber. Quinoa is rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folic acid. And as an added bonus for people with celiac disease or gluten sensitivity, quinoa is gluten-free.
Hemp seeds, 4 g of protein per 1 tablespoon Vegetarian foods can be a great source of protein and, contrary to popular belief, most plant-based protein sources contain all the essential amino acids. Below is a list of vegetarian protein foods ranked by common serving size. For more ideas on vegetarian protein foods, see the articles on high-protein beans, high-protein nuts, and protein-rich vegan foods. This list includes the 10 best foods with complete vegetarian proteins and assumes that vegetarians eat dairy products and eggs.
Protein-rich vegetarian foods include tofu, beans, lentils, yogurt, milk, cheese, green peas, nuts, seeds, whole grains, peanut butter, eggs, and white mushrooms. On a vegetarian or vegan diet, you can get enough protein if you eat an adequate amount of calories from a variety of whole foods. If you follow a vegetarian or vegan diet or are simply trying to eat less meat and more plants, vegetarian protein sources facilitate protein satiety.