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These flavourful and delicious vegetables are an excellent source of protein for people who eat a plant-based diet.

Everyone who contemplates going plant-based has the same question: Where do I get my protein? There’s a simple answer: Vegetables!

Contrary to the popular belief that you have to eat animal protein to get enough into your diet, one of the best ways to get protein is by eating vegetables. Animals provide protein because they’re fed a diet of plants that are high in protein, so if you cut out the middleman – or middle cow, or middle chicken – you can get the same protein just by going direct-to-the-source.

How much protein do I need?

Women should eat approximately 45 to 55 grams of protein per day, or more if they are super active, whereas men need anywhere from 55 to 75 grams. This daily recommendation depends on your weight and activity level, so check out your best way to calculate your needs is using this handy tool from Calculator.net.

1. Soybeans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. Soybeans have 28.6 grams of protein per cup or 4.7 grams per ounce. There is more protein in just one ounce of soybeans than a cup of sliced avocado!

1 cup equals

  • Protein – 28.6g
  • Calories – 298
  • Carbs – 17.1g
  • Fiber – 10.3g
  • Calcium – 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. Green peas have 8.6 grams of protein per cup or 1.5 grams per ounce.

1 cup equals

  • Protein – 8.6g
  • Calories – 134
  • Carbs – 25g
  • Fiber – 8.8g
  • Calcium – 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn’t all that corn has to offer. Corn provides the body with potassium and B vitamins. Fresh corn has 5.4 grams of protein per cup or .9 grams per ounce.

1 cup equals

  • Protein – 5.4g
  • Calories – 177
  • Carbs – 123g
  • Fiber – 4.6g
  • Calcium – 4.9mg

4. Artichoke hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. Artichoke hearts have 4.8 grams of protein per cup or .8 grams per ounce.

1 cup equals

  • Protein – 4.8g
  • Calories – 89
  • Carbs – 20g
  • Fiber – 14.4g
  • Calcium – 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. Asparagus have 4.4 grams of protein per cup or .7 grams per ounce.

1 cup equals

  • Protein – 4.4g
  • Calories – 39.6
  • Carbs – 7.4g
  • Fiber – 3.6g
  • Calcium – 41.4mg

6. Brussels sprouts

Brussels sprouts have more Vitamin C than an orange. If your Brussels sprouts have a rancid odour that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. Brussels Sprouts have 4 grams of protein per cup or .7 grams per ounce.

1 cup equals

  • Protein – 4g
  • Calories – 56.2
  • Carbs – 40g
  • Fiber – 4g
  • Calcium – 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fibre. Broccoli has 3.8 grams of protein per cup or .7 grams per ounce.

1 cup (chopped) equals

  • Protein – 3.8g
  • Calories – 54.6
  • Carbs – 11.2g
  • Fiber – 5.2g
  • Calcium – 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. Mustard Greens have 3.2 grams of protein per cup or .6 grams per ounce.

1 cup equals

  • Protein – 3.2 g
  • Calories – 21
  • Carbs – 2.9g
  • Fiber – 2.8g
  • Calcium – 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn’t just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! Avocados have 3 grams of protein per cup or .6 grams per ounce.

1 cup equals

  • Protein – 3.0 g
  • Calories – 240
  • Carbs – 12.8 g
  • Fiber – 10.1g
  • Calcium – 18 mg

10. Onions

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. Onions have 2.9 grams of protein per cup or .4 grams per ounce.

1 cup (chopped) equals

  • Protein – 2.9g
  • Calories – 92.4
  • Carbs – 21.3g
  • Fiber – 2.9g
  • Calcium – 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. Beets have 2.8 grams of protein per cup or .5 grams per ounce.

1 cup equals

  • Protein – 2.8 g
  • Calories – 74.8
  • Carbs – 17g
  • Fiber – 3.4g
  • Calcium – 27.2mg

12. Oyster mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. Raw oyster mushrooms have 2.8 grams of protein per cup (sliced) or .9 grams per ounce.

1 cup (raw and sliced) equals

  • Protein – 2.8g
  • Calories – 37
  • Carbs – 5.6g
  • Fiber – 2.0g
  • Calcium – 2.6mg

13. Bok choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means “white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. Bok Choy has 2.7 grams of protein per cup or .4 grams per ounce.

1 cup equals

  • Protein – 2.7 g
  • Calories – 20.4
  • Carbs – 3.1g
  • Fiber – 1.7g
  • Calcium – 158mg

14. Green beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. Green beans have 2.4 grams of protein per cup or .9 grams per ounce.

1 cup equals

  • Protein – 1.8 g
  • Calories – 31
  • Carbs – 7 g
  • Fiber – 2.7 g
  • Calcium – 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don’t get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. Cauliflower 2.2 grams of protein per cup or .5 grams per ounce.

1 cup equals

  • Protein – 2.2g
  • Calories – 28.6
  • Carbs – 5.4g
  • Fiber – 2.8g
  • Calcium – 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. Turnips have 1.6 grams of protein per cup or .3 grams per ounce.

1 cup equals

  • Protein – 1.6g
  • Calories – 28.8
  • Carbs – 6.3g
  • Fiber – 5.0g
  • Calcium – 197mg

17. Alfalfa sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they’re quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. Alfalfa Sprouts have 1.3 grams of protein per cup or 1.1grams per ounce.

1 cup equals

  • Protein – 1.3 g
  • Calories – 8
  • Carbs – 0.7 g
  • Fiber – 0.6 g
  • Calcium – 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. Cherry tomatoes have 1.3 grams of protein per cup or .2 grams per ounce.

1 cup equals

  • Protein – 1.3g
  • Calories – 26.8
  • Carbs – 5.8g
  • Fiber – 1.8g
  • Calcium – 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn’t high in calories is that it is made up of 95% water. Zucchini has 1.2 grams of protein per cup or .2 grams per ounce.

1 cup equals

  • Protein – 1.2g
  • Calories – 28.8
  • Carbs – 7.1g
  • Fiber – 2.5g
  • Calcium – 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. Spinach has .9 grams of protein per cup or .8 grams per ounce.

1 cup equals

  • Protein – 0.9 g
  • Calories – 6.4
  • Carbs – 1.0 g
  • Fiber – 0.6g
  • Calcium – 27.7 mg

Original source: https://thebeet.com