Home / Training / Muscle Building / Top 10 HIGH PROTEIN VEGETABLES For Muscle Growth



Do you think you are getting enough protein in your diet? It is said that if you want muscle building, you need to get the recommended daily intake of protein. As advised, adults should be consuming around 56 grams of protein every day. However, our bodies can actually use even more than what is required.

Aside from the ability of the protein to help build and repair muscle, its benefits are also known to suppress hunger and prevent diseases like cardiac arrest and hyperglycemia. So if you’re eating plenty of high-protein foods, you’re doing good because it preserves lean muscle mass and also burn more calories in the long run.

Consuming meat is the common option if you want to increase protein to your body. However, there are also another array of foods you can consume which are actually meat-free. This can be a part of a good diet plan for those who do bodybuilding. Don’t sell yourself short by limiting meat to be the source of your protein. There are certain vegetables which are packed with nutrients and proven to be effective for faster muscle growth. These high protein vegetables deserve to be on your plate too.


1. SOYBEAN PRODUCTSsoybean products

Soybeans, unlike those another type of beans, have equivalent protein quantities of meat. Legumes and more beans contains 20% to 30% of protein. Soybeans have higher contents of protein as it derives 35% to 38% from its calories. Aside from protein, it is also rich in calcium, fiber, iron and essential fatty acids.

In addition to this, a cup of fresh soybean sprouts has 9 grams of protein. In 100g, there is 13.1g of protein. This is the highest content among other high-protein vegetables. However, these are high in saturated fat and must be consumed on average.

Here are the other soy products: soymilk, soy cheese, tofu, and miso.


2. LIMA BEANSlima beans

If you are a vegetarian, you are likely to suffer protein deficiency. To add to your knowledge, lima beans are one of the good sources of protein. It contains one of the most protein with 15 grams of protein per cup. It is highly beneficial to be consumed as it is very low in saturated fat, cholesterol, and sodium. Other benefits of lima beans are folate, potassium, iron, manganese, and dietary fiber.


3. GREEN PEASgreen peas

If you are looking for a protein boost, green peas are one of the choices.

Green Peas are one of the few which contains an excellent source of protein. These are also high in amino acids and are more alkaline than soy. Moreover, it is also non-allergenic.

A cup of green beans provides 8 grams of protein. What’s good is that these can be enjoyed fresh or frozen. They can also be mixed with anything and are sweet. You can mix it with other high-protein vegetables to meet the daily protein requirement. Green peas, just like other vegetables, provide your body a variety of nutrients that you are not aware of.


4. KALEkale

Kale is a super food. It is one of the best vegetable choices as this is also a source of protein. However, since this vegetable has few calories, it only contains a small amount of protein to meet your daily protein requirement. With 2 grams of protein per cup, you still need to consider and eat other protein vegetables to meet 56 grams of protein a day.

Moreover, this vegetable can be added to a soup, to salad, and be made as a green smoothie.


5. WHITE MUSHROOMSwhite mushrooms

White mushrooms like kale have 2 grams of protein per cup. As compared to meat’s protein, to acquire 7 grams of protein, you need to consume 3 � cups of mushroom with 56 calories while meat that has 75 calories.


6. SPINACHspinach

Spinach is a good source of Iron. It can easily be added to salads and other cooked dishes. It has a low number of calories.

On its calorie perspective when compared to meat, 100 calories of spinach contains 12 grams of protein while 100 calories of meat have 10 grams of protein. By this, we can assume that spinach has more protein than meat. Thus, spinach is a good substitute for meat.


7. PARSLEYparsley

Parsley is one of the most popular herbs but is underappreciated when it comes to its nutritional content. As one of the sources of protein, it contains 1.8 grams per cup.


8. BROCOLLIbrocolli

Looking for its calorie perspective to meat, 100 grams of raw broccoli has 8.29 grams of protein while 100 grams of meat has 11.08 grams of protein. It may have a less protein content than meat but is a good option to eat since it contains no saturated fat.


9. SWEET CORNSsweet corns

Sweet corns are one of the plant-based proteins. It offers a significant protein of 3.3 grams per 100 grams. Corn’s protein is not enough so you should eat a variety of plant-based proteins to meet 56 grams of protein daily.


10. ARTICHOKESartichokes

Originally from Southern Europe, artichokes are eaten either boiled or steamed and cut into large quarters. These are high in fiber content, low in calories but can give you 6 grams of protein per cup.

About ManuHealth

Personal Trainer, Nutrition Specialist. Hers is your ultimate resource for workouts, muscle building, fat loss; fitness, healthy recipes & training advice

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